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Running Races
Bike Fit by Scott Murison of Wild Rock
This basic primer will get you close to your optimum time trial or tri-bike position. The goal is to set you up in your most aero position that affords you the most power with the least metabolic effort. This way you have the most power pushing the smallest object through the wind.
1. Start with the positioning of cleats on your shoes. They should place the widest part of the ball of your foot directly over the pedal shaft. Cleats forward stresses your calves; cleats to the rear shorten your stroke and fails to engage your calves.
2. Next we start with a rough seat height. With your shoes on, place your heals on the pedals. Your knee should almost lock at the bottom of each stroke. If you still have a lot of bend in your knee when at the bottom of the stroke raise your seat. If your foot looses contact with the pedal; lower your seat.
3. With a pendulum hanging from just below your kneecap on your forward foot with your cranks parallel to the floor; the pendulum should bisect the pedal shaft for a neutral position. If endurance is not your weakness try sliding your seat on its rails until the pendulum falls 1-2 cm in front of the pedal axle. This is a more powerful position that taxes the knees and quads more. If endurance and knee strength is a weakness keep the neutral position. The further forward the pendulum falls the more it is applicable to short sprint races.
4. Re-confirm seat height. Changing the saddle on the rails changes
your seat height! When you leg is extended with your feet clipped
in (cranks parallel to the seat post; not straight up and down)
your knee angle should be 145-155 degrees. Mark this seat height
with tape on your seatpost.
5. Now where do my bars go? Good question. This is not an exact science as it depends on how flexible you are. Here is the exact science part. You should aim to have three 90-degree angles. This keeps you using your skeletal system on the bike as opposed to supporting yourself with your muscles. Notice all 3 coloured riders keep the same three 90-degree angles. The difference is how much they are rotated forward. The green rider is a typical road rider riding with hands on the brake hoods while the black rider is rotated forward in a more aero time trial position. This explains why when we add clip-on aero bars to our bikes we should slide our seat forward on its rails, get a fast forward (forward bend) seat post or have a TT bike with a steep seatpost angle. If we do not do this we loose the three 90 degree angles and our torso-leg angle becomes acute.
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Below is a study of some ways to save time in your next time trial. Time savings are based on a 40km distance. These stats are from “Performance Cycling” by Stuart Baird.
#1 Priority is Clip-on aero bars for your bike and a bike fitting.
SAVE 2 TO 4 MINUTES!
#2 Priority is fast wheels. SAVE ANOTHER 2 to 3 MINUTES!
If you can’t afford new wheels; a Louis Garneau Prologue helmet and skin suit will save you one minute!
With a well set up bike with clip on aero bars, deep dish wheels, a Prologue helmet and skin suit you will be approx 6:30 faster for a 40km course with no extra effort.
Handlebars |
||
From:
Normal Road Bars |
To: clip-on aero bars |
Savings: 2 - 4 Minutes |
Clothing |
||
From: Shorts & Jersey (with pockets) |
To: Skin Suit (no pockets) |
Savings: 29
seconds |
Wheels |
||
From:
32 spoke wheels |
To: Deep front/ disc rear |
Savings: 2 - 3 Minutes |
Frame |
||
From:
Round tubing |
To: Airfoil chain stays, down/seat tube & post |
Savings: 30 secs - 1 Minute |
Helmet |
||
From:
Standard road helmet |
To: L.G. Prologue |
Savings: 30 seconds |
Scott Murison of Wild Rock