Bike Fit priorities: what worked for me for power and comfort. What you should check first and why.
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- เผยแพร่เมื่อ 9 พ.ค. 2022
- I love talking about bike fit and in this long video I do it a lot. After watching the excellent bike fit Tuesday series on @Cade_Media channel and the videos on @CamNicholls channel I wanted to summarise what has worked for me and define the priorities I believe you should consider first.
In this video I wear a Siroko Pro SRX Stage jersey and Pro SRX Elite bib shorts. SIROKo have provided the kit and if you use my link you get an extra automatic 10% discount. I do get a small kickback and I hope you enjoy the kit. Let me know your feedback.
Extra 10% Siroko discount link srko.co/fede1275
Previous video about bike fit • Self Bike Fit, how I a...
Saddle height video • Finding the perfect sa...
Let me know what worked for you in bike fit, this is my opinion only, should you have any issue or pain please consult a professional bike fitter before changing or altering your fit.
Thank you again for watching,
Federico
#cycling #bikefit #canyon #canyonultimate #siroko #sirokotech #iamsirokotech
His bike fit idea is by far the best and most practical I have ever heard. I have watched many cycling videos and they sounded like impractical nonsense. Just listen. I used his approach with 5 bikes and my bikes are all very comfortable and fast. I was patient and committed to improve my rides. Longer faster rides are my experiences now!
I must add: this man is hilarious and informative at the same time!
Wow, thank you so much! I'm really happy you find my videos beneficial! I'm so happy I'm going to pin your comment!
I have actually lowered my seat by approx 10mm after watching your saddle height video. Thank you. The original height was set by a bike fitter. I am now so much more comfortable and as you mentioned I have lengthened my stem as well as removing all spacers. It is so much better and the bike actually feels smaller and more alive somehow. It is amazing. I actually think that being armed with some knowledge I am happier playing around and experimenting with bike fit myself rather than using a fitter.
I am very happy you found a better position. I like to try myself and maybe the issue with the bike fit is that we change over time, even from a day to another, when we might be stiffer or looser. Who knows that on the fit day you might not be at your best? I find myself still playing with the cleats angles to get the best position, I believe bike fit is an ongoing project.
" Bloated ego"?? No Federico! I find your presentation to be quite humble. Nice to have a simplified and clear perspective on the topic which brings together the various aspects into a practical whole. Something that does not always come across in the more in depth, yet often too focussed on one aspect, videos that the fitters put out (as amazing and interesting as their depth of knowledge is!). At 57 years I really need a well set-up bike if I want to be able to walk after training!
Thank you Greg, I really appreciate your comment and I'm glad you enjoyed it!
Excellent stuff, thanx for the videos Federico
Thank you!
The cleat position is really informative and interesting, thank you!
👍 👍 it really worked for me
Outstanding instruction, SO much appreciation! All the best to you and yours
Thank you, I like the subject so much I had to share my experience!
Great video as always! And it’s so true that we die when we stop learning! Thank you, mister Ciampella! 🙇🏻♂️
Thank you!! 👍👍
Great summary and advice Federico!👌
Thank you!
Very informative and entertaining video, as usual. Thanks Federico! Will definitely have to look into the positioning of my cleats again.
It really made a huge difference for me!!
Expert Information from the experienced, I definitely took some pointers and need to move my cleats,thanks for another great video. Can’t believe you’re 50 this year, Respect! ✊
Thank you so much!! I am still learning, but I am trying very hard! So far I can confirm I had good result, hope you find a good position for your cleats.
Would love to see a video with you and bike fit James!
He's such an inspiration!!
Another great video. I especially like the part about transition between standing and sitting. I've never heard it expressed that way. Keep it up.
Thank you, I hope I made it clear, wasn't that sure!
Federico, I will turn 76 this November and am fairly new to cycling. I decided to get a bicycle because I wanted to try something that was both fun and physically rewarding. Cycling has been a wonderful addition to my life and is helping keep me in good condition. I really enjoy your
videos. You explain cycling concepts in refreshing a way that cuts through a lot of the sterile numbers and measurements
approach and arms the cyclist with a more individualized and interactive from the saddle way of getting efficient and more comfortable
on the bike. As a result of what I've learned from your videos, I am enjoing cycle more than ever.
Karl, thank you so much for your kind words!! I am unbelievably happy that I could contribute a little to your cycling enjoyment, it really means a lot to me!
Hi Federico. Love your channel and happy you put so much great content. Please don't stop! reagrds.
Thank you so much! Just need to find the time to do some more!
Top vid monsieur
The use of the little manikin is a genius idea! As silly as it may sound, it really made more sense as you described the different positions while displaying it with the manikin. I have my Canyon Ultimate pretty much set up like yours with the slammed stem and saddle forward and it feels great. The only thing that I haven’t considered doing is moving my cleats a bit back for better power transfer. I’ve never felt like the forward position of my cleats were hindering my performance, but I am curious now and will definitely try it out.
Another great video. I hope your channel continues to grow because you provide really good content!
Thank you so much David!! My wooden friend can clearly display body position and being still enough 😄
One indicator of cleats that are a bit forward is the overuse of the calf and the foot fingers grabbing the sole. Maybe you are in a good position or already conditioned
this has been the most useful video I've ever seen, this thing about the body weight feeling I haven't heard of it before, great un saludo amigo
Thank you so much!!
U r are a good cyclist and getting better all the time
Thank you!!
Nice vid fede, im looking forward to see you on a pinarello soon if you keep growing at that rate ;)
😄😄, who knows
Fede. Good instructional video and as always with some fun thrown in. Hopefully next video you may get additional sponsorship for the company providing the little model man and they can provide you with a suitable sized matching bike ! Neil and James’ bike fit videos are so useful but a little knowledge can sometimes be a dangerous thing. There really is no substitute for a bike fit. I think that was worth mentioning. Again with the cleats for some bike fitters it’s sticking wedges in to counter leg length differences. Neil almost always puts one in the cleats for his customers whereas Bike fit James’ position is the complete reverse believing it’s incorrect. Again the reason to be actually fitted by someone knowing there job. One key area is the bar width. Many riders are riding their bike with their arms and therefore their hands in the wrong position that will cause issues that cascade down to other parts of the body alignment. Most riders are getting for example with a new bike purchase stock sized handlebars that are to wide. If the arms and therefore the hands are having to be angled into the hoods rather than in a straight line from the shoulders downwards the whole seating position is out of alignment even with all the worthwhile changes you were suggesting. Out of interest although it may be a photographic image issue but your saddle seems to be set on a down slope. The saddle type I know has the drop down front but looking at it side on, the middle (sitting part) seems to still slope down. Both the bike fitting boys mentioned always go against such a thing. As I said maybe just a image issue. Now where is that Siroko pink jersey at Giro time when you need it. .... Keep the videos coming.
Thank you very much for your input! You are absolutely correct in mentioning the bar width and wedges on the shoes or cleats. In this one I wanted to focus on the main priority: to me it's important to have the cleats and seat high correct first, then move to other issues. The professional bike fit is of course essential if issues on the bike need to be corrected or if there is existing discomfort. My saddle might be slightly down, but not as much as it shows on the video. The bike was on the rear stand and raised at the back. Also the shape of the nose is going down, but there is a curve where is sit, so I don't slide much. Well Siroko sponsor the Vuelta, maybe they have a red one! 😂😂
Totally agree about the cleats… best thing I ever did was move my cleat position back!
It feels so much better straight away!!
The whistling @1:58 is kudos for the nice siroko kit 😂😂 On a more serious note thanks Fed, your channel is really doing well and I appreciate your cycling knowledge very much, a very important topic covered in this video 👌🏽
I'm sure it was 😂😂. Thanks for watching and for the support!
A very good point you make on how one can be totally comfortable with a low position. I have found a 10cm drop is the minimum I need to get a good position that does not hurt my back. When I am long and low my hands are the suspension, I sit on my sit bones and can drive down power. I feel very comfortable. The moment I go with a higher position I always get back pain from the cramped feeling.
Yes, not necessarily higher positions are more comfortable. Really depends on the overall body posture.
@@fede1275 I was fitted yesterday by fitter who is also a good physio. He practised couple of years bike fitting in local cycling clubs in France. He told me that just looking at someone's posture he can say if one is more aria or more terria - depends on how naturally you stand with your CG. If your natural posture for balance is leaned forward (aria) then also on the bike you'll find yourself better in low position, because all the back musculature is dominant (hams, glutes etc.). Maybe there's something worth check. Very good and informative video BTW. Cordiali saluti.
@@jacekratajczyk2583 yes, definitely different postures might require different approaches,.I have only fitted myself, but from the outside now I can tell if someone does not have a good fit and you can also see it from the performance on the road.
Enjoyed your video.
I adjust my cleats to where my feet feel most powerful wearing flats, which is about 25mm rear of by 1st met. This concept is not discussed in any videos that I've seen.
Yes, I believe I end up in a similar position if I have the axle close to the 5th met
Totally agree with the lower stem setting you suggested there. Especially for people have long upper body.
I felt much better in my lower back and shoulders after taken 2 spacer out, because my back can stretch more naturally rather than bending like a cat.
Yes, sometimes it seems that a lower and longer stem is necessarily bad for you, while in some cases can be beneficial. I believe the whole set up needs to be consistent with your preferred position and body morphology.
Great video. I'm also an older (47) new rider and by default thought that I needed an upright riding position. I watched Bikefit Tuesdays and Cam's videos as well to learn what the different changes affects ride and comfort. After 3 months of adjusting... I have the same conclusion... I like the more aggressive position. I am more comfortable and no pain in this position. I get more power and more light on my hands as well as aero. By starting with the cleats and pedals and then to saddle position. After this, it is 95% there. All there is left for me to adjust is the height of the handlebar which I am lowering by trial and error of lowering 5-10mm on each ride. The other adjustment I may need is a different saddle. So I just purchased the SHimano Pro Staealth. ANyways... Thank you for resonating your experience Fede. Keep up the good work.
Absolutely, as long as all the changes are linked together a more aggressive position can work for both power and comfort. The Stealth should be a great saddle, I had it on my list but I found the Novus first.
Ho acquistato da poco una bdc e proverò a mettere in pratica i tuoi consigli, che mi sembrano abbastanza sensati e non troppo complicati per un neofita che vuole mettersi in sella senza biomeccanico, e senza particolari ambizioni agonistiche.
Saluti dall'Italia!
Grazie, fammi sapere come ti trovi. Alla fine e' un piacere provare a trovare la posizione migliore, certo se qualcosa fa male e' meglio andare dal biomeccanico. In bocca al lupo!
Been riding different bikes for almost 40 years but now that I'm in my 60s with some cervical spine issues I've had to adjust my position to a slightly more upright one. Bike fit is not an exact science. We all have varying degrees of flexibility. Some may have spine issues and muscle imbalances. Don't be afraid to experiment but make slight changes at a time. Though I'm not as aero as before the slightly more upright position I now use has decreased the neck pain. I'm much more concerned with comfort than speed though I can still generate good power on the bike. Let your body be your guide as you try to determine the optimal bike fit for YOU.
Absolutely, bike fit is a work in progress and definitely need to adjust to our changes as well.
All sound points young man. The facts are the facts, numbers don't lie. I'm 48, and I've never been stronger. Let's never be ashamed to admit this. See you on the roads. Cheers.
Well done 💪💪
Federico this video is an absolute gem. As I have also watched basically all videos from the channels mentioned here, I think you have succeded perfectly in summarizing all the concepts explained in them. Even more, I think you have gone one level further with the concept of consistency across all the parameters of body positioning on the bike. This is the real added value of this video, in my opinion. Very interesting the off-the-saddle-back-to-seated exercise as it is exactly what I use to do to understand if I have the right saddle height. Another thing I have experimented this year is the cleat far back position, which has revealed to be a game changer for me to get rid of calf soreness after the longest rides, besides finding it in general more comfortable and better balanced. I seem to be following some sort of parallel path with your findings, inlcuding the age :) To finish, I have used your link to buy from Siroko and I'm absolutely blown away by the amazing value for money of their products. Keep it up and thanks for the video. Ciao
Ciao Roberto, thank you so much for your comment, I really appreciate it. I am happy that it seems I'm on the right track and that my findings also are working for other cyclists. Let me know how the Siroko kit is working for you, I'll be interested to hear!
@@fede1275 I had already ordered from Siroko and I was left impressed by the good quality of their items. This time around, using your link, I have ordered the bb short "Squadra" and the jersey "westfalia". Tested them this week and I was super happy. They both fit me perfectly, with my usual size, the material is soft and very comfortable and the look is very nice. I can't be happier.
@@robertosantoro9685 that's great Roberto!! I am really pleased you are happy with them! Everything I had so far has proved to be really good value.
Interesting stuff Fede
So difficult to get right, the fit, isn't it. I completely agree about the cleats and saddle height being fundamental and having the cleats as far back as my shoe allows.
I'll tell you, though, who's got a (slight) toe down pedal stroke - Mathieu van der Poel. I haven't noticed it holding him back. I'll send him your way the next time I speak to him so you can sort him out! Just goes to show, how we also need to take individual physiology into account.
You are absolutely right, in the video I made some simplifications trying to explain the concept. The key to me is to feel the lock of the lower leg when you push from 2pm to 5pm, then yes the ankle naturally moves to allow the bottom of the pedal stroke from 5pm to 7pm. But at that stage you should have engaged the hamstring to move the pedal back and not continue to push down on the tiptoe, if that makes sense!
Great vids Federico. It's very sad that I always have to keep manually searching for your content instead of it being on my homepage. I hope the algorithm will work out in your favour !
I know, one day I'll be surfing the algorithm 😎😄
100% right Federico. I’m set up almost exactly the same. I had a pro bike fit at my LBS #performancecycles . Andy at the LBS knows my bike , knows my riding goals and knows my old injuries and creaks/aches. All I could possibly add to your excellent video is having you shoes/ cleats fitted professionally. I have a few wedges in my right cleat , 1 in my left and a pair of heel wedges too. They made a huge difference and for just £40.
Once again Federico, you are the go to You tube cyclist for us guys that are a bit older however want to get performance gains . How about a FB group that we could all comment , share thoughts and ideas ? Nice one !
Thank you so much Gareth, especially for the confirmation that I am on the right track! Definitely there is a lot of us that still want to improve, within the age considerations. FB group is a very good idea, I will look into it and consider if I can commit more time towards something like it.
I agree, there is so much more to be gained from precise fit of the cleats, haven't explored it yet, but I definitely feel I should. We all have small differences and these also can be addressed.
Hat off to another great more than helpful video!
But…..!
Here is a challenge 🙏
With utmost respect: idk what the “pro” bike fitters have advised (per you mentioning) on bike type and riding style, and honestly haven’t seen any particular Endurance bike purchase suggestions. But, I absolutely admire education, functionality and practical explanation to which you are one of a kind-league of its own. (Mean it sincerely)
So, please Federico! Don’t leave us out in the dust and gutter- Us Endurance bike riders.
“Endurance” oriented bikes is more than a fact, all the big name manufacturers are making those bikes, they left one big issue out-how to fit to it.
If you can make a whole video solely based on this type of bike , I bet you, at least 50 000 riders would have a better day, and you’ll be our hero!
Thank you so much for your appreciation and trust in my judgment! I would love to be able to fulfil this challenge and I would need to expand my bike knowledge. So far I've been replicating the same position on all my bikes and it's fairly aggressive. I'll need to get another bike with a more relaxed geometry and study the new position. Might be an excuse to use with my wife 😄
@@fede1275 See, I love that! I love honesty (which I think is missing sometime on many TH-cam channels, not on yours)🙏😊 Highest respect! That would be awesome if you obtain further knowledge and educate us/me, riders that are new and want to get better and comfortable! Will look forward to a post like that. Would be awesome!
Thank you Federico!
With cleat positioning i used mostly my memory from riding without clipless pedals (when i first started road cycling). Where my body positioned my foot on the pedal without thinking about it. Just riding different gradient and looking down at my foot position. The spindle/axle would always be slightly behind the balls of my feet..that always felt best and seemed to give me the most power out of my pedal strokes. Fyi This transition from mashing to going clipless was done on the same bike.
Very good point, this technique of getting the feel with flat pedals has also been mentioned by Phil Cavell in his Mid Life Cyclist book.
@@fede1275 Oh ok. Haven't seen that.
I always try and listen to my body and what it wants. It will tell all.
Subbed btw. Good video 👍
The green is refreshing…
Nice change for me!
Fede, excellent as usual!
QQ, what is the bike stand brand? I bought a park tool one but I would like to have a small one
Thank you! That is a simple stand I got from Decathlon, one of the most useful purchases!
I watch both of those bike fitters on TH-cam... There's also another great TH-cam channel that goes into great detail with bike fit and coaching.... Kinetic Cycle Coaching. He also explains good exercises when you're off the bike that specifically help your cycling. I watch all your content too...Much thanks.
Thank you so much! I'm a Kinetic Cycle subscriber, love the content!!
I work in an office (funnily enough at an online bike shop) and naturally sit a lot during the day, so you'd would think a relaxed endurance bike would be the best choice for me. Funnily enough, my Trek Domane is the first endurance bike I have ever ridden and I hate it.
No matter what I adjust, I can't get a good position on this bike and the saddle I used to be able to ride pain-free is killing me now. That's why I'm now building myself a Specialized Allez Sprint, I like to ride in an aggressive position and I'm just used to it for many many years.
Yes, the endurance and more upright position is not necessarily the one to advise to everyone regardless. Unless you have specific issues that prevent you to go to a more aggressive position, you should be able to find it comfortable even if you ride in a more race oriented stance.
I've just messed with my position on the bike until I found what works for me. How long have you lived in Blighty 🏴🤔
Almost 15 years, time flies literally!
Hey Federico! Love watching your videos, but haven't found a solution for different foot lengths. Pushing the cleats all the way back on both sides leads to a strong imbalance on the right foot, and subsequent anterior knee pain in the right knee after 60-70kms. My right foot is about half a UK size smaller than the left one. While my left foot pedal stroke is perfect, I can't seem to find a solution for that issue. Using Look Keo 4.5°.
Interesting, I am outside my knowledge and might be saying completely the wrong thing, but maybe a different length crank might help?
The key you mention is that your feet sizes are different. Therefore automatically your cleat positions would be different and would not pushed fully back on both sides. (Ie) The smaller foot will have a cleat position difference.
Good video, question those rim stickers are they reflective? If yes any input where i can get some thanks.
Thank you! Do you mean the Prime stickers? Mine are not reflective, but I believe Wiggle have spare ones that are.
@@fede1275 yes the prime sticker thanks. I have been looking for some rims reflective sticker but have not found any good ones.
How about bike fit over time? Grazie!
I have some lace shoes that fit me confortable but still have not been able to get rid of foot numbness.
It might be down to cleats position, have you tried a backwards placement?
@@fede1275 Thanks for getting back to me. This morning I moved the cleats all the way back and dropped the saddle 3mm. I worked fantastic! Got to say, there were some pains from the new position, which is understandable. I was riding with a group that goes fast 26 to 30/mp. When about 3/4 of the ride, when it gets harder the most (high cadence 94rpms and power 210 +), started feeling like toeing down and a little numbness began. I am giving it some thought but can think of what it is.
@@joselarrarte6964 great, it looks like you are on your way to improve the position. Have a look at my latest video, just focused on cleats position. Would like to hear your feedback
Hi Federico!! Please can you guide me with the width of the saddle.
I have the power comp 143, after 1 hr i feel a lot of pain wich makes mi think that it is not the right measure.
I measure 1.85cms and weigh 77 kilos. The distance of my sit bones is 13 cms.
Thanks for sharing your experience!
Hi Pedro, where is the pain coming from the most? I used to suffer more from the perineum area, for me it was important to find a saddle with the correct channel shape. I never suffered pain from the sitbones as I rotate my pelvis forward. You need to be sure your pain does not come out from a wrong position or excessive saddle height. Then maybe focus on the saddle.
Try an Selle SMP saddle, 99% will help
Experts keep telling me my seat needs raising 2 inches but if I do raise at all my hips roll. They are wrong..I am right. I am also pretty flexible. Strange one.
Strange, yes. I believe that the saddle height should be adapted first on how you feel the pressure on the pedals. If you also feel you are losing pressure on the sole and you are pointing the toe too much at the bottom, then it would be another indicator of the saddle being too high. I tried to explain this in my video dedicated to saddle height, link in the description.
Perdonami lo scrivere in italiano, ma per esser sbrigativo.. Avrei due domande e mezza:
Io ho proprio una endurance come quella di cui parli. Ha il manubrio orrendamente alto di serie, e sto aspettando che mi arrivi il manubrio integrato che ho ordinato per finalmente abbassare il tutto (per altro volevo chiederti appunto quale doppio attacco hai per il wahoo + luce ant.?). Mi chiedevo però, ma se io abbasso il manubrio e ruoto in basso la punta della sella, di quanto devo farlo?
Seconda domanda: siccome il Signore ha proprio infierito, ho pure i piedi a papera. Ma a papera vera (quindi immagina la difficoltà per sganciarsi dai pedali). Che consiglio avresti per una situazione come questa? Grazie Fé
Innanzi tutto grazie della fiducia!! Il mio manubrio integrato ha l'attacco con le due viti in linea, ho preso un supporto semplice in carbonio su Ali Express con l'attacco per il Wahoo e sotto il GoPro. La luce Exposure e' tonda e si adatta bene. Se abbassi il manubrio io non cambierei l'inclinazione della sella, ma forse la avanzerei un po' per andare in posizione piu' aggressiva. Se ruoti la sella in basso rischi di scivolare verso il manubrio e aumentare il peso sulle mani. Per i piedi non so, a meno che utilizzare i pedali Ultegra con l'asse piu' lungo o gli Speedplay, ma sono ancora meno preparato su questo. In bocca al lupo!
@@fede1275 perfetto grazie! Ti farò sapere come applicherò i tuoi consigli dei video!
@@fake__plastic9209 Certo, fammi sapere. Tieni presente che alcuni cambiamenti li senti solo su distanze piu' lunghe, all'inizio il corpo si adatta e sembra che tutto vada bene.
Love the skeleton :)
😄😄
I can't get a rear clit position because of small frame. There will be to big overlap which is unsafe so I forced to install clits in the middle at least. Also braking levers are too far and not adjastable. It is a shame that bikes are not suitable for a smaller people and we need to seek a compromise here and there.
I know it's not ideal, I have toe overlap on the Velobuild, but I am living with it. I really want the best power transfer from the cleats position. I have a video on that. I believe the levers are adjustable in reach?
And I love your little ego by the way! 🤭
Little little 😂
I dont want to be a ballet dancer anymore. I will take it backward... ;)
At least not on the bike. I'll let you dance elsewhere 😄
@@fede1275 😆😆😆
Keep using the human figure!
A new friend!
Would like to spend at with you.you would sort me out
A day
I just cycle but I might not bein the right position
Watching the giro?
@@richardcastle6169 only watching the highlights unfortunately
Thanks for the trust, but maybe a real fitter might be better 😄