Customising Your Bike Fit
smart simple realistic
By Coach WendyIn the sport of triathlon, your bike is often your biggest purchase. Therefore, it makes sense to maximize your investment and to ensure that you have purchased the best bike for YOU (eg. One that suits your budget, the type of triathlon you're doing and your size). It is equally important that you have the bike fitted for you.
The above-mentioned examples are where I have found the most first timers come unstuck when buying their first bike. Often people spend beyond their means when purchasing a bike. For first timers, a well looked after second hand bike can be more than suitable. Sure, we all like new toys, and regardless of your age there is something special about getting a new bike. It is very common for first timers, especially people doing Ironman, to rush out and buy a bike - often this decision is made very quickly and it is usually not made as objectively as it could / should be (yes we all know the red one's go faster but don't get sucked in to buying it because it "looks" good!!).
The second mistake that people make is buying a bike where the frame is too big. For short course tri's, the aerodynamic positioning is less significant than for the long distance triathlons like the Ironman. Athletes spend less time on their bikes and therefore the impact of a reduced efficiency caused through a poor bike fit is far less pronounced than say a rider having to ride 180km's and then get off and run a marathon.
Bike fitting, like training, has become an art form in itself. Techniques have improved and yet when standing on the side lines or browsing through magazines, we notice a wide variety of people riding in all sorts of positions. The common denominator however, is that the athletes that look comfortable and who can run with ease, have the most aerodynamic bike fit. They are able to ride at a higher cadence, their backs are flatter, their arms are relaxed and they seem to spend a long time on the aero bars… in fact, they make it look easy.
So why then do we see all these different styles of bike fit and riding positions? One answer could be that a lot of people have a lot of cycling experience and in terms of cycling time-lines, the sport of triathlons is relatively new. My guess is that the old bike set-ups are still alive and well, but the new ideas are slowly creeping to the fore.
Usually the retailer that sold you the bike will offer to set you up on the bike. As a first timer, you would be normal to think of this as great service and go ahead and get the bike fit done. Having had this completed you would then proceed to ride your new bike and get used to it. In time you would enter a few events and make friends with other new triathletes and cyclists. Sooner or later, you bike fit will be questioned as to who set it up for you and what have you had it set for? Your normal answer would be "for riding of course"
Ask yourself, three key questions:
1. Have I got the best bike fit for both myself and the event I am doing?
2. Did the person setting up my bike, use a cycling or triathlon model to establish the best position for me?
3. What is the best way to change from one set up to the next?
If the ride section of your triathlon is going to take you more than 3 hours, I think you are well advised to ensure that you have the best bike fit possible - firstly to ensure you can ride efficiently and secondly that you can get off your bike and run as quickly as possible.
Changing your bike fit can take several attempts. During the changing process, athletes often forget the original positions and then in deciding which change to make next, valuable information is lost. Outlined here are several charts with specific bike data that can make this process easier and enable you to maintain consistency in your bike fitting (of course the bike may look slightly different to yours as the image used is from an Allen speed frame).
The bottom line of a good bike fit is that you feel comfortable, efficient, and that you can spend maximum time on your aero bars and equally important you can get off your bike and run.
If you are going to invest thousands in a new bike, why not budget an extra hundred dollars and set aside a couple of hours to ensure your bike is fitted by a professional triathlon specialist, with a proven track record for performance.