It can pay to check your bike over once in a while!

Morning Folks!

Yesterday I had a 2015 Giant Propel brought in for a fit, the customer had travelled over 2 and a half hours to see me and hadn't even thought to check his bike before he came!

Given that the bike was only 5 months old (bought Oct '15) I was surprised to discover that the seatpost was stuck into the frame!

I ended up recruiting the help of my customer to give me a hand in getting it out, and when we did so, found that the clamp itsself (a little wedge inside the frame on the propel, a funny design which also means you can't get a torque wrench on properly.. Oops on Giants part!) was corroded into the frame too!

Once I'd managed to get that out, I cleaned both parts up, put in some carbon paste and continued with the fit.. Had the customer not had the fit, and left the post another 6 months, there is little doubt in my mind that that post would never have been coming out!

Please do check your frame/components regularly and keep them well maintained to avoid potentially costly mistakes like these!

I use Morgan Blue grease and carbon paste and really like the stuff! Keep some in your shed and use it to fettle your bikes every now and then!

Here is a picture of the seatclamp design and the corrosion on it!

I guarantee faster times on Strava. No questions asked.

GUARANTEED FASTER TIMES ON STRAVA. OR YOUR MONEY BACK. I'm the first bike fitter in England to offer a full money back guarantee on bike fitting. I am that confident in my ability to help you improve, that if you don't shave time off your rides within 28 days of your initial fitting session, you get 100% of your money back, no questions asked!* With my dynamic bike fit process and experience within the bike fitting industry, I see a whole variety of people, from avid sportive riders to professional racers, I fit any bikes, not just a particular brand, and can supply and fit any correct sized parts to ensure your bike fits you the best it possibly can. Bike fitting in its best form. I work by fitting your bike to you, not you to your bike.  Through postural analysis, flexibility and range of movement testing (as well as a few other tricks of the trade), I can make sure that you are in your optimum position without increasing your risk of injury! Added to my background as a Sports Therapist, my knowledge of how your body works and how to maximise your performance will ensure that I help you to get the most out of your time on the bike. If you'd like to talk further about how I can help you, or if you have any questions, please email me on Stephen@yorkshirebikefitting.co.uk or visit www.yorkshirebikefitting.co.uk Happy riding! *Offer only applies to advanced and pro fitting sessions purchased from 01/02/16, refunds exclude any special order items, standalone services such as cleat fitting, wedges, or parts fitted to the bike.

Benefits of Speedplay pedals!

So you've seen those lollipop lookalike pedals on peoples bikes at the local events, have you wondered what they are?

They are made by a company in Canada called Speedplay and come in a few different forms, the most popular being the Zero and Light Action versions, I'm going to cover the benefits of the Zero ones in this blog.

There are 7 main benefits to using Speedplay, I'll go through them below!

1) Adjustability - Position of Speedplay cleats is really important, as that's the only way you'll get the most out of them, a bit like any cleat I guess! But when it comes to Speedplay, you won't get much more adjustability from any other brand. You can adjust the cleat on all 3 axis independently of each other, something that no other brand offers.

           The real standout feature for this is the ability to dial in exactly how much float you want, but more importantly in what direction, for example you can have as much movement as you like to the outside (up to 15 degrees) but none to the inside, or a little either side of the correct position, it's entirely customisable to suit your needs. Float can be adjusted when you're on the bike too if you've got a handy assistant or a professional bike fitter to hand!

2) Durability - Maintenance of Speedplay pedals and cleats is probably one of the easiest things you can do with your bike, just pop the little end cap off the pedal with a small phillips head screwdriver and use a needle nose grease gun (available from www.yorkshirebikefitting.co.uk) to inject some fresh grease in until the old stuff comes out of the axle side of the pedal body.. Easy really!  Cleat wise, just squirt a little bit of dry lube on the black sprung clip after every few rides and you'll be right as rain!

3) Dual sided entry - Yes, for all you SPD-SL and KEO users out there, this will sound like a revelation for you, although for the SPD users often found on mountain bikes, it will be second nature. It makes it mega easy to clip in and out at traffic lights with Speedplays, you won't be fumbling around trying to flip your pedal over round the the engagement side any more!

4) Large pedal platform - Means that you can apply maximum power to the pedal with minimum pressure to the foot, avoiding nasty numbness or discomfort in the feet!

5) Cornering clearance - You'll be able to put the hammer down round corners whilst those behind you will have to freewheel due to the added clearance that Speedplay pedals offer vs other brands.

6) Weight - Speedplay pedals are some of the lightest available, and will be the perfect addition to your lightweight summer steed!

7) Spindle length - Speedplay manufacture their pedals in 4 different spindle lengths, avoiding the need for bulky axle extenders in order to get the right fit. (I can help in determining the correct Speedplay axle length for you)

In short, Speedplays are going to be great for you if:

•  You're looking for the bit of extra added performance or comfort
• You've previously struggled with lower limb joint issues (seek professional bike fit advice)
• You want a high level of customisation when it comes to the cleat/pedal interface

I can advise you on whether Speedplay is suitable for you, the best way to go about fitting cleats to you (whether through your own adjustments or via one of my bike fitting services) or the best pedal out of the range to suit your needs (there are so many different options it can be quite confusing!)

If you'd like more information, just drop me a line on Stephen@yorkshirebikefitting.co.uk !

I am also currently offering discounts on all speedplay pedals in stock (over 33% in some cases!)

Yorkshire Bike Fitting - Bike Fit Timelapse in Leeds

G8 insole fitting in Yorkshire, bike fit in Leeds with Yorkshire Bike Fitting

As well as things like wedges, kinesio taping, and various other fitting tools, I also provide insole fitting alongside my bike fitting services.

This can be as part of a bike fit, or as a service in its own right.

The foot is one of the most important areas of a bike fit, and deserves the right support in the shoe. This will not only help avoid inflammation/injuries of the foot, but also aid in ensuring that the pedal stroke is correct too.

I use an Australian brand of insoles, G8 Performance, which I have found to be leaps and bounds ahead of competitors at a comparable price point.

When fitted correctly, they provide both the transverse and longitudinal arches of the foot.

This is really important when dealing with cyclists doing any kind of serious milage. If you didn't know already, the arches are built up of bones called metatarsals and tarsals, supported by ligaments and fascia and covered in adipose tissue.

When allowed to flatten, these arches can cause issues further up the leg, most common in the knees, but occasionally into the hips and back too.

G8 insoles provide me with a method of dealing with "flat feet" so to speak, and bring everything back into its correct alignment.

One of the main reasons they work so well is that they don't just work as a quick fix solution. The arch longitudinal arch support has enough flex in it to allow the foot to stretch and strengthen with time, whilst providing ample support to keep alignment correct.

They also include a metatarsal pad which spreads the metatarsal bones (the bones at the start of your toes) whilst the arch lifts them slightly. This promotes blood flow, which helps to combat one of the most common cycling ailments, numb toes.

Sorry for the Wednesday morning science lesson, but I wanted to share some interesting facts with you!

As far as I'm aware, I'm the only person to use G8 insoles locally, due to their fairly specialist nature, but hope to see more people using them soon due to their unrivalled results!

As always, don't forget to check out www.yorkshirebikefitting.co.uk for information on all of the services that I provide as part of my bike fits in Leeds.

Thanks,

Stephen

Cleat Wedges at Yorkshire Bike Fitting

Let me introduce you to one of the most valuable fitting tools I have..

This is called a wedge, and whilst there are many variations, cleat wedges are often the most popular in the industry.

Have you ever noticed that one knee comes in closer to the top tube than the other? Or do you suffer from numb points/hot spots on your feet?

Wedges are really effective at bringing the foot back into it's natural position, which is often ignored during some bike fits, especially the measurement style fits that some fitters offer that don't necessarily look at the rider on the bike.

The method of fitting wedges includes the use of a forefoot measuring tool, which determines the number of wedges required to correct the tilt. You simply hook the end piece over the heel of the foot and read off the number the arrow on the device is pointing to.

A good fitter will know what these numbers mean, and the correct style/number of wedges to use.

Cleat wedges fit under the cleat, and insole wedges under the insole (not surprisingly) and act in slightly different ways.. Whilst I won't bore you with the details, in most cases I use insole wedges, as they encourage the foot back into the natural position, which most modern cycling shoes force it out of, which is when things like numb toes start to appear.

When combined with correct cleat positioning, wedges are a great tool for any cyclist, and are well worth their relatively low cost!

Cleat wedge use comes as standard on my advanced and pro fit services, full details of which can be found on www.yorkshirebikefitting.co.uk

The importance of choosing the right fit consultant.

 So you’ve bought your brand new bike, spent hundreds of pounds on all the fancy gear, pedals, shoes.. the lot!

The shop have “fitted” you by eye on the shop floor before you leave for your first ride, everything seems great, until you hit the local roads and find a niggling pain somewhere. It’s often numb toes, or sore knees, and it’s super, super annoying, you’ll probably persist with the pain for a few rides, but it’s not clearing up!

Your first port of call will more than likely be local shops who offer “specialist” services with fancy marketing material and claims of high tech services with all the bells and whistles.

These services can often be compared to a beginner pianist performing on a grand piano.. They may not have the skills necessary to perform well with the equipment, and fail to get the desired result.

When you think of a bike fit, you should consider that you’re spending money on a service, and that level of service can fluctuate massively from one fit consultant to the next.. The fitter that you want fitting your bike has to know the human body inside out, and it’s abilities to cope with different positions on the bike.

Whether it’s crit racing twice a week, a sportive once every 6 months, or just riding for fun, your position will be different to the next client, and needs to be right for you.

I’m a firm believer in working with numbers, angles and measurements, whilst using common sense too. The data gives a high degree of accuracy and predictable results, whilst harnessing your common sense ensures that you don’t just follow these numbers blind and make obvious, stupid errors.

Since starting fitting, I’ve conducted over 300 fits, and have learned a vast amount of fitting related things. I combine this knowledge of fitting with my experience as a sports therapist, and the understanding of human anatomy I have developed over my career.

This enables me to provide some of the highest quality bike fitting available in Yorkshire.

Why would you invest in a service of poor quality from a shop that specialize in the sales of bikes, not the mechanics of the rider?

You wouldn’t expect the salesman from the garage you bought your car from to be able to conduct the MOT/Servicing of that vehicle, so why would you expect the salesman of your bike to be able to conduct a high quality fitting service?

As someone who’s ridden in sportives, raced midweek town center crits on the national series, competed in road races and dabbled in a bit of time trialing, I don’t just know the fitting process inside out, but also the sport!

Enough about me now! Here are my 5 top tips for picking the right bike fitter!

1)   Look for deeper knowledge than just a bike brands own training course.

2)   A shop with a dedicated area is more than likely more serious about fitting, if it’s half fitting room half storage space, avoid!

3)   Look for someone who’s worked with a range of athletes, as they will have the broadest range of experience.

4)   Price doesn’t always represent level of service, if one fit costs more than another, ask why, usually it’s just a boutique shop adding a premium on!

5)   Don’t be sucked in by fancy marketing material, get the key facts such as level of training, areas covered in the fit, the fitters specialist areas and price!

This isn’t meant to be a “pick me” style advert, it’s meant to give you an idea of the other services that exist out there, and the reasons why you should pick a specialist as opposed to anyone who offers the service..