Bike Assessments Flashcards
Bike Fit: Computerized Measurement
Computerized measurements involve performing a bike fit assessment with various types of high tech equipment and software to measure bike fit data and other elements, such as pedal stroke and power.
Computerized Measurement Tools
he following are tools used for computerized measurement.
Electronic Pedal Stroke Analyzers: These systems utilize software that shows power splits in the left and right legs. They can also help identify weak spots in pedal stroke.
Motion Capture: These systems record a rider’s movements while pedaling in real time. This allows fitters to make accurate position adjustments.
Fit Bike: While an athlete’s regular bike can certainly be used during computerized fits, the Fit Bike is a machine that takes the place of an athlete’s bike. Fit Bike allows the rider’s position to be changed during pedaling. Some are fitted with a power meter in order to capture that information simultaneously.
Bike Fit Apps: Recent years have seen the development of apps that provide digital fit analysis based on uploaded videos or photos of an athlete on his or her bike. While the accuracy of this technology can vary, these programs are useful tools when determining whether your athlete may need to re-dial their fit with a bike fit specialist.
Bike Fit: Manual Measurement
During a manual measurement, an athlete’s bike is set up with a trainer and a wheel block.
The athlete pedals the bike in its stationery position, stopping for the bike fitter to take measurements throughout the session.
Another term for this type of bike fit is static fit.
Manual Measurement Tools
The following are tools that are used for manual measurement.
Goniometer: A measuring device used to measure a joint’s range of motion
Plumb Bob: A small weight and string tool that measures true verticalness through the application of gravity
Measuring tape and a level: These tools can be used to measure torso length and inseam
Common Bike Fit Issues
Saddle Height
If set too low, can cause knee pain and loss of power
If set too high, can cause toe pointing, Achilles pain, Patella Tendinitis and excessive hip rock while pedaling
Saddle Tilt
Pain and pressure, especially on hands, wrists and shoulders
Fore and Aft of Saddle
If set too far forward or back can cause pain over time
Low Handlebar Drop
Leads to back pain and loss of power
Biomechanical Abnormalities - Hips
The most common biomechanical deficiencies related to the hips are splayed knees and inefficient pedal stroke.
Hip abnormalities are typically caused by inflexibility and a lack of stretching.
During a bike fit, splayed knees and weak or tight hip flexors could indicate biomechanical abnormalities of the hips.
To increase efficiency and address the issue, athletes are encouraged to obtain a proper bike fit, stretch correctly daily, work on core strengthening and, if necessary, seek professional help.
Biomechanical Abnormalities - Back
The most common biomechanical deficiencies related to the low back are tight and/or weak external hip rotators and hip flexors and weak core muscles.
Lack of stretching tends to be the root cause for these types of abnormalities.
During a bike fit, splayed knees, or most often a single splayed knee, inconsistent stroke (characterized by more toe drop on the shorter measuring leg) and a bouncing upper body are good identifiers of biomechanical abnormalities of the hips and a lack of core strength.
To make cycling more efficient, athletes should obtain a proper biomechanical fit and work on increasing their range of motion.
Flexibility and Mobility
Joint immobility and lack of muscle flexibility affect cycling efficiency by causing the rider to lose power.
During a bike fit, hip immobility may cause the knees to splay (externally rotation) and the heels to touch the cranks. Straight arms and a head held too high may be indicative of lower back inflexibility and pelvis immobility.
Coaches should include mobility and dynamic stretching exercises into the training plan.
Biomechanical Abnormalities - Feet and Ankle
Inflexible ankles restrict plantar flexion (toe pointing) at the beginning of the backstroke.
This causes the athlete to drive the power with his or her heels rather than the toes. During a bike fit look for a flexed ankle rather than a slightly pointed toe.
Coaches should incorporate ankle mobility exercise, calf stretches and anterior tibialis strengthening exercises.
Leg Length Discrepancies
During a bike fit, a single splayed knee (internally rotated), an irregular foot angle, and an irregular wear pattern one side of the saddle are identifiers of potential leg length discrepancies (LLD). Leg length discrepancies are either soft tissue and functional (muscle, tendon or ligament) or anatomical (due to bones varying in length.)
Functional LLDs are caused by trauma or a muscular imbalance in the hip flexor complex, low back and/or gluteal complex. In these cases professional physical mobilization and corrective exercises may be indicated. Coaches can include stretching and exercises for the tight hip flexors and pelvis mobility exercises. Then follow up with glute activation and strengthening exercises.
Biomechanical Abnormalities - Knee
Knee pain is the most common biomechanical deficiency related to the knee area, typically caused by weak VM (or Vastus medialis), tight or weak hamstrings and weak adductors.
During a bike fit, this issue can be identified by a visual lack of muscle defining the VM.
To make cycling more efficient, athletes should obtain a correct therapeutic assessment and treatment.
Assessment: Fitness – Methods
Lab
Lab fitness tests take place in a sports science lab and are used to measure heart rate, blood lactate, oxygen uptake and power output.
Lab fitness tests will also show the average power output sustained during the final minute of the test, known as maximal aerobic power output.
Field
Time trials are commonly used to test cycling fitness. Outdoor courses should be free of obstacles that would require athletes to stop, such as traffic lights or unsafe road conditions. The test should take place in repeatable conditions, which means athletes should be rested and hydrated.
For a 10-mile/20-km time trial, athletes should warm up for 15 minutes, with the last three minutes of the ride at their projected intensity.
After a two-minute easy ride, athletes will perform a 10-mile/20-km trial, going as fast as they can.
Following the time trial, athletes will ride an easy 10-15 minute cool down.
The result of this test is the athlete’s Lactic Threshold Heart Rate (LTHR). If using one, the athlete’s power meter will indicate the Functional Power Threshold (FPT).
%THR and %FTP
The threshold heart rate and functional power threshold metrics established in the fitness test are used to determine the intensity metrics for the bike training sessions.
For example, for an athlete using a power meter, the Zone 3 intensity is 76–90% of his or her FTP.
