Bike Fitting Assessment Date: 10th April 2011
Name:
Joel Labelle
Joel Labelle
Riding Experience: Regular cyclist.
Goals:
1.
Ironman. June-France,
Aug-1/2 Philippines, WA full ironman
Ironman. June-France,
Aug-1/2 Philippines, WA full ironman
Height: Weight:
Type of Riding:
Comfort Sport Competition UCI
legal required?
Comfort Sport Competition UCI
legal required?
Current injuries /
complaints:
complaints:
1.
Tightness into
quadriceps
Tightness into
quadriceps
2. Stiffness/ache into back muscles during long
rides.
rides.
Bike:
Manufacturer: Cervelo Model: P3 Size: 48 cm Year:
2009
2009
Bicycle Geometry Chart | Size mm: |
Seat Tube Angle (degrees) | Initial 78° / Post fit 75° |
Head Tube Angle (degrees) | 72° |
Top Tube Length (effective) | Initial 490 / Post fit 514 |
Seat Tube Length (effective) | 480 |
Chainstay Length | 368 |
Fork Rake | * |
Trail | * |
Head-tube Length – Integrated | 110 |
Bottom Bracket Drop | 73 |
Saddle Length / Model | 265 |
Crank Length | 170 |
Handlebar Width / Model | Aero bar c-c pad initial 175mm/post 200 |
Bike Set Up | Initial mm | Recommended mm | Final for current set-up |
Seat tube angle recommendation | 78° | 75° | 75° |
Head tube length recommendation | Approx 130-150mm | ||
Top Tube length recommendation | Approx 495 mm | ||
Headstem Length / Angle° | 80 / - 17° | 80 / + 17° | |
Seat height | 650 | 660 | |
Crank Length | 170 | 170 | 170 |
Tip of Seat to Handlebar | 490 | 444 | |
Tip of Seat behind BB | +50 | 10 | |
Observations on bike before adjustment:
From Behind:
Lateral Tilting Ilia L. R.
Comment: PSIS drop. Decreased left gluteal
activation. Increased gluteus medius to compensate.
Comment: PSIS drop. Decreased left gluteal
activation. Increased gluteus medius to compensate.
Rotating Ilia (Ant./Post.) L. R.
Comment:
Comment:
Lateral Flexion of Lumbar Spine L. R. Comment:
Rotation of Lumbar Spine L. R. Comment
Thoracic Spine Rotation L.
R. Comment:
R. Comment:
Elevated Shoulder L. R. Comment:
Scapula Protraction L. R. Comment:
Toeing of the feet L. R. Comment:
Heel Dropping L. R. Comment:
From the Front:
Shoulder Position L. R. Comment: Protracted and elevated due to excessive low
position of handlebar.
position of handlebar.
Head position L. R. Comment:
Knee position. Frontal plane deviation L. R. Comment:
very slight outward deviation.
very slight outward deviation.
From the Side:
Foot position in relation to pedal: Normal Foot
too backward L Foot too
forward
too backward L Foot too
forward
Knee position in relation to pedal: Normal Knee too backward Knee too forward+++
Saddle Height appears: Normal Too High slight Too Low
Handle Bar Height appears Normal Too High Too Low+++
Thoracic spine curvature Normal Excessive
Kyphosis Other
Kyphosis Other
Neck Normal Hyperextended Other
Lumbar spine Normal Hyperlordosis Hypolordosis
Musculoskeletal Assessment Outcomes:
- Flexibility:
a.
Hamstring: Normal Tight Hypermobile:.
Hamstring: Normal Tight Hypermobile:.
b.
Calves: Normal Tight Hypermobile:
Calves: Normal Tight Hypermobile:
c.
Hip Flexors: Normal Tight Hypermobile: Iliacus+, psoas++
Hip Flexors: Normal Tight Hypermobile: Iliacus+, psoas++
d.
Gluteal: Normal Tight Hypermobile:slight
Gluteal: Normal Tight Hypermobile:slight
e.
ITB: Normal Tight Hypermobile:
ITB: Normal Tight Hypermobile:
f.
Thoracic Spine Normal Tight Hypermobile
Thoracic Spine Normal Tight Hypermobile
g.
Cervical Spine: Normal Tight Hypermobile
Cervical Spine: Normal Tight Hypermobile
h.
Lumbar Spine Normal Tight Hypermobile:L3 T12-L1
Lumbar Spine Normal Tight Hypermobile:L3 T12-L1
- Neural
Tension:
a.
Upper Body Normal Excessive
tension: Tenderness at
right infraspinatus tendon.
Upper Body Normal Excessive
tension: Tenderness at
right infraspinatus tendon.
b.
Lower Body: Normal Excessive Tension: positive in hamstring. Possible adhesions to
sciatic nerve at hamstring.
Lower Body: Normal Excessive Tension: positive in hamstring. Possible adhesions to
sciatic nerve at hamstring.
- Muscular
Control:
a.
Multifidus Control Normal Requires re-education Some excessive use of paraspinal muscles.
Multifidus Control Normal Requires re-education Some excessive use of paraspinal muscles.
b.
Core stabilization: Normal Requires re-education Abdominal control is quite good, but need to
focus on gluteal control and activation.
Core stabilization: Normal Requires re-education Abdominal control is quite good, but need to
focus on gluteal control and activation.
c.
VMO control: Normal
Requires re-education. Initaites with lateral quadriceps muscles,
needs some vmo exercises to assist.
VMO control: Normal
Requires re-education. Initaites with lateral quadriceps muscles,
needs some vmo exercises to assist.
d.
Active Hip Extension: Normal Requires re-education Decreased gluteal activation on and off the
bike. Excessive paraspinal & hamstring muscle activation to compensate.
Active Hip Extension: Normal Requires re-education Decreased gluteal activation on and off the
bike. Excessive paraspinal & hamstring muscle activation to compensate.
e.
Single leg squats: Normal Requires re-education Ankle ok, hip drop and medial knee deviation
left<R. Less stable in cycling than running position.
Single leg squats: Normal Requires re-education Ankle ok, hip drop and medial knee deviation
left<R. Less stable in cycling than running position.
4. Knee: Normal Tight lateral structures Tenderness
Photographs:
|
After:
|
Physical Assessment Summary
Riding
position directly influences the power that can be produced by the athlete,
physiological efficiency and resistance caused by wind drag.
position directly influences the power that can be produced by the athlete,
physiological efficiency and resistance caused by wind drag.
Pedal
technique + riding position = optimal cycling biomechanics.
technique + riding position = optimal cycling biomechanics.
Changes made:
1. Moved cleat on shoe forward
2. Moved saddle backward approx
60mm
60mm
3. Raised seatpost 10mm
4. Flipped over headstem to +17deg
to raise handlebar height.
to raise handlebar height.
5. Re-angled aero bar to approx 7-8
deg. Made aero pad wider to 200mm c-c
deg. Made aero pad wider to 200mm c-c
I moved your cleats on the left
side to a more stable position under the ‘ball of foot’. The ball of foot is a
more stable and rigid part of the foot to transfer power to the pedal.
side to a more stable position under the ‘ball of foot’. The ball of foot is a
more stable and rigid part of the foot to transfer power to the pedal.
Your position was much too far
forward over the bottom bracket. The forward position encourages you to utilize
more quadriceps and tensor fascia lata contribution to the pedal stroke, and
decreases your gluteal function. We have moved the saddle rearward to balance
the contribution of all cycling muscles throughout the pedal stroke, and to
discourage excessive hip flexor and psoas involvement. This forward position
but increasing tensor fascial lata contribution also increased the tension of
the ITB which you have an underlying problem.
forward over the bottom bracket. The forward position encourages you to utilize
more quadriceps and tensor fascia lata contribution to the pedal stroke, and
decreases your gluteal function. We have moved the saddle rearward to balance
the contribution of all cycling muscles throughout the pedal stroke, and to
discourage excessive hip flexor and psoas involvement. This forward position
but increasing tensor fascial lata contribution also increased the tension of
the ITB which you have an underlying problem.
Your gluteal muscles were in a
shortened position, which does not encourage the optimal length-tension
relationship of the muscle to produce optimal force. This is not only due to
the forward seat position, but also due to your inability to sit with enough
anterior pelvic tilt. This position also encourages you to overuse your hamstring
muscles. I would like for you to focus on not initiating the hip extension with
the hamstring and paraspinal muscles, but rather the gluteus maximus muscle.
shortened position, which does not encourage the optimal length-tension
relationship of the muscle to produce optimal force. This is not only due to
the forward seat position, but also due to your inability to sit with enough
anterior pelvic tilt. This position also encourages you to overuse your hamstring
muscles. I would like for you to focus on not initiating the hip extension with
the hamstring and paraspinal muscles, but rather the gluteus maximus muscle.
In order to help you to better use
the right gluteal muscle, it is important to keep the muscles at the front of
the hip relaxed.
the right gluteal muscle, it is important to keep the muscles at the front of
the hip relaxed.
I have already provided some
gluteal activation exercises. It is very important to ‘activate’ the muscles
correctly before undertaking a strengthening program.
gluteal activation exercises. It is very important to ‘activate’ the muscles
correctly before undertaking a strengthening program.
Your forward position and probably
habit is to over-activate the long back muscles called the paraspinals. These
overwork and become tired. By stretching your position over the bottom bracket
and encouraging better gluteal function you should find you can relax these
muscle better.
habit is to over-activate the long back muscles called the paraspinals. These
overwork and become tired. By stretching your position over the bottom bracket
and encouraging better gluteal function you should find you can relax these
muscle better.
Please look at improving the vmo muscle
which is on the inside of the knee. This will help to stabilize the knee and
assist the gluteus maximus to activate.
which is on the inside of the knee. This will help to stabilize the knee and
assist the gluteus maximus to activate.
Your left gluteus medius was quite
weak. This links into why your knee moves during single leg squats and
contributes to the tight ITB which is likely to become a problem in the future
if left unresolved.
weak. This links into why your knee moves during single leg squats and
contributes to the tight ITB which is likely to become a problem in the future
if left unresolved.
Please also note that we found a
tender tendon on the infraspinatus at the back of the shoulder. This is likely
to be from your swimming and can cause shoulder injury. This was on the right
side.
tender tendon on the infraspinatus at the back of the shoulder. This is likely
to be from your swimming and can cause shoulder injury. This was on the right
side.
Finally:
Bike position is an ongoing
process, as your core stabilization and muscle flexibility and function improve
we can further fine-tune your position.
process, as your core stabilization and muscle flexibility and function improve
we can further fine-tune your position.
Please keep in contact about your
new position, any aches or concerns. We may need to make adjustments. Your new
position puts you into a ‘neutral’ position within the limits of your body. Any
change to seat, handlebar, or feet will effect every other part of your body,
so take care if you change anything yourself.
new position, any aches or concerns. We may need to make adjustments. Your new
position puts you into a ‘neutral’ position within the limits of your body. Any
change to seat, handlebar, or feet will effect every other part of your body,
so take care if you change anything yourself.
Happy cycling!
Elissa Whittington
SKY BLUE BIKESNo 4 Bonham Strand West
Sheung Wan, Hong Kong
+852 9669 5037
elissawh@yahoo.co.uk
