Bike Fit (eBook)

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4th Edition

Bike Fit

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by Arnie Baker, M.D.

Contents

Excerpt

Delivery

$19.95 eBook

Argo Publishing
126 pages

118 photos & illustrations
PDF file size: 5.07 MB

Upgrade to this edition without cost if you're a previous purchaser. The free download is in your RBR account.

Also by Arnie Baker, M.D.

ACE Training for Cyclists

High-Intensity Training for Cyclists
Nutrition for Sports

Psychling Psychology

Skills Training for Cyclists

Strategy & Tactics for Cyclists

Check the money-saving bundle of all 7 eBooks by Coach Arnie Baker

BIKE FIT received a major update in 2008 with 43 pages of new information along with 32 additional photos and illustrations.

BIKE FIT, the 4th edition, was then introduced in March 2009. This eBook continues to be the most comprehensive resource on bike size, bike setup & riding position available anywhere in any format!

The 4th edition's revisions include a new look at the relationship of torso length to leg length in women.

In BIKE FIT, author Arnie Baker, M.D., a veteran coach and multi-time U.S. cycling champion, shares his expert's knowledge of the key catalysts for maximum cycling performance: choosing the correct frame size and then establishing a comfortable, efficient and powerful riding position.

Check the Table of Contents to see the amazing scope of this eBook! If something can impact your riding position and cycling performance, it's covered in BIKE FIT.

BIKE FIT contains 118 color photos and illustrations to bring Coach Baker's advice to life. These visuals help you clearly understand his fit concepts and those of other experts, then easily apply the principles to your own bike and body. Plus, 18 tables and charts detail precision fit parameters to help you nail your ideal bike size and optimum riding position.

Beyond basic fit and riding position, Coach Baker covers important topics such as biomechanical imbalances and critical factors related to pedal and foot orientation. He also helps you troubleshoot a variety of injury problems related to improper fit.

“Throughout BIKE FIT ─ Dr. Baker says ─ I note not only my opinions but whether they are based on tradition and conventional wisdom, my experience as a coach for two decades, logic, or scientific study.

“I put the important information first in every section. Then I provide details for those interested in becoming real students of bike fit.

“I offer much information into the behind-the-scenes debates of other experts. I also show that some traditional advice really has no basis, and that there are many options that may allow riders to ride more comfortably and with greater performance, or treat an overuse injury.”

BIKE FIT emphasizes road bikes but includes all the info needed to do the job on mountain bikes too. Simply put, this is the most comprehensive fit guide available. It will be a valuable resource for your entire cycling career.

The author has coached racers to several Olympics, 30 U.S. records and 80 U.S. championships. He has written or co-written 14 cycling books and more than 750 articles. On the bike, he is a category 1 racer who has set eight U.S. 40K time trial records and won more than 200 races, including multiple national championships. He practices what he preaches in this and every Arnie Baker eBook and eArticle carried by RBR.

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In this excerpt from page 87, Coach Baker discusses a physical imbalance almost everyone has – and how to determine if it should be corrected to improve cycling comfort and performance.

EXCERPT: Leg-Length Discrepancy

What We’re Talking About

Many riders have legs of different lengths. This usually doesn’t cause problems, especially if the difference is slight. However, leg-length discrepancy can be a cause of leg or back discomfort or of recurrent one-sided saddle sores.

Difference in foot size can also cause the functional equivalent of a leg-length discrepancy.

Traditionally, differences less than 1/4 inch (or 6 mm) are not considered significant. Some have claimed that differences of as little as 1/8 inch (or 3 mm) are significant.

Although some theorize that correcting leg-length discrepancy results in a more effective pedal stroke, there are no published studies showing that correcting leg-length discrepancy improves power or aerobic economy (metabolic cost).

Shims, other devices, and cleat positioning can correct for leg-length discrepancy and can help these discomforts.

Measuring and Evaluating Leg Length

Leg-length differences can be in the upper leg (femoral) or in the lower leg (tibial).

Physicians traditionally determine leg length by measuring the distance from the pelvis to the ankle -- specifically, the distance from the anterior superior iliac spine to the medial malleolus.

X rays (scanograms) can be used to measure the length of the legs more accurately.

It’s easy to quickly eyeball and measure upper and lower leg-length differences:

Sit the rider with the back flat against a hard-backed chair, feet on the ground. Place a straightedge in front of the anterior (forward) protrusion of the kneecaps -- point A in Figure 60. If an upper leg-length discrepancy is present, the straightedge will not be level against the knees.

When the straightedge is level against the longer leg, the distance to the straightedge from the shorter leg is the upper length discrepancy. Differences of a few millimeters are usually insignificant.

Place a straightedge on the superior (top) part of the knee -- point B in Figure 60. If a lower leg-length discrepancy is present, the straightedge will not be level on the knees.

When the straightedge is level against the longer leg, the distance to the straightedge from the shorter leg is the lower length discrepancy. Differences of a few millimeters are usually insignificant.

(Continuing on page 89 of BIKE FIT, Coach Baker explains when a leg length discrepancy should be corrected, how much correction to make, and how to do it.)

$19.95 eBook

TOC: Bike Fit, 4th Ed.

Front Material
Table of Contents
Forward
How I Know -- The Basis for Advice
Rules of Thumb Summary

Part 1: FRAMES
Size
Top Tube Length
Seat Tube Angle
Crankarm Length
Custom Bikes

Part 2: BIKE POSITIONING
Principles
Seat Height
Seat Position Fore-Aft
Saddle Shape & Angle
Foot/Pedal Fore-Aft
Foot/Pedal Rotation Angle
Foot/Pedal Float
Foot/Pedal Side-to-Side
Handlebars
Brake Levers
Handlebar Angle
Handlebar/Stem Height
Torso Angle / Reach
Shoulder Angle
Stems
Style Differences Summary

Part 3: SPECIALTY RIDING
Time Trialing
Climbing
Sprinting
Tandem Riding
Mountain Biking
Specialty Differences Summary

Part 4: ANATOMICAL CONSIDERATIONS
General
Leg-Length Discrepancy
Arm-Length Discrepancy

Part 5: KNEE ALIGNMENT
Rule of Thumb
Knees-In Style
Knees-Out Style
Q-Factor -- Stance Width
Windswept Style
Waterfalling
Predicting Pedaling Style

Part 6: WEDGES, SHIMS, PEDAL SPACERS, ORTHOTICS, CUSTOM SHOES
Wedge and Shims
Pedal/Stance Spacers and Extenders
Orthotics
Custom Shoes

Part 7: PEDAL STANCE WIDTH, STACK HEIGHT, DROPPED PEDALS
Pedal Stance Width
Cleat Width
Pedal Stack Height
Dropped Pedals
Position-Related

Part 8: HANDLING & OVERLAP
Position-Related

Part 9: ACHES & PAINS
Pressure and Jarring
Stance Width

Part 10: ARNIE'S DIFFERENCES

Part 11: ALMOST FINAL WORDS

Figured Your Bike Position?

APPENDIX A: Mini-Anatomy Glossary
Angles and Leg Length
Directions, Movements and Planes
Bones and Landmarks, Pelvis and Leg
Muscles, Hip and Leg

APPENDIX B: UCI Bike/Fit Rules

APPENDIX C: ABC Publications
Excerpt

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EXCERPT: Leg-Length Discrepancy

What We’re Talking About

Many riders have legs of different lengths. This usually doesn’t cause problems, especially if the difference is slight. However, leg-length discrepancy can be a cause of leg or back discomfort or of recurrent one-sided saddle sores.

Difference in foot size can also cause the functional equivalent of a leg-length discrepancy.

Traditionally, differences less than 1/4 inch (or 6 mm) are not considered significant. Some have claimed that differences of as little as 1/8 inch (or 3 mm) are significant.

Although some theorize that correcting leg-length discrepancy results in a more effective pedal stroke, there are no published studies showing that correcting leg-length discrepancy improves power or aerobic economy (metabolic cost).

Shims, other devices, and cleat positioning can correct for leg-length discrepancy and can help these discomforts.

Measuring and Evaluating Leg Length

Leg-length differences can be in the upper leg (femoral) or in the lower leg (tibial).

Physicians traditionally determine leg length by measuring the distance from the pelvis to the ankle -- specifically, the distance from the anterior superior iliac spine to the medial malleolus.

X rays (scanograms) can be used to measure the length of the legs more accurately.

It’s easy to quickly eyeball and measure upper and lower leg-length differences:

Sit the rider with the back flat against a hard-backed chair, feet on the ground. Place a straightedge in front of the anterior (forward) protrusion of the kneecaps -- point A in Figure 60. If an upper leg-length discrepancy is present, the straightedge will not be level against the knees.

When the straightedge is level against the longer leg, the distance to the straightedge from the shorter leg is the upper length discrepancy. Differences of a few millimeters are usually insignificant.

Place a straightedge on the superior (top) part of the knee -- point B in Figure 60. If a lower leg-length discrepancy is present, the straightedge will not be level on the knees.

When the straightedge is level against the longer leg, the distance to the straightedge from the shorter leg is the lower length discrepancy. Differences of a few millimeters are usually insignificant.

(Continuing on page 89 of BIKE FIT, Coach Baker explains when a leg length discrepancy should be corrected, how much correction to make, and how to do it.)

$19.95 eBook

$19.95 eBook

EXCERPT: Leg-Length Discrepancy What We’re Talking About Many riders have legs of different lengths. This usually doesn’t cause problems, especially if the difference is slight. However, leg-length discrepancy can be a cause of leg or back discomfort or of recurrent one-sided saddle sores.

Difference in foot size can also cause the functional equivalent of a leg-length discrepancy.

Traditionally, differences less than 1/4 inch (or 6 mm) are not considered significant. Some have claimed that differences of as little as 1/8 inch (or 3 mm) are significant.

Although some theorize that correcting leg-length discrepancy results in a more effective pedal stroke, there are no published studies showing that correcting leg-length discrepancy improves power or aerobic economy (metabolic cost).

Shims, other devices, and cleat positioning can correct for leg-length discrepancy and can help these discomforts.Measuring and Evaluating Leg Length Leg-length differences can be in the upper leg (femoral) or in the lower leg (tibial).

Physicians traditionally determine leg length by measuring the distance from the pelvis to the ankle -- specifically, the distance from the anterior superior iliac spine to the medial malleolus.

X rays (scanograms) can be used to measure the length of the legs more accurately.

It’s easy to quickly eyeball and measure upper and lower leg-length differences:

Sit the rider with the back flat against a hard-backed chair, feet on the ground. Place a straightedge in front of the anterior (forward) protrusion of the kneecaps -- point A in Figure 60. If an upper leg-length discrepancy is present, the straightedge will not be level against the knees.

When the straightedge is level against the longer leg, the distance to the straightedge from the shorter leg is the upper length discrepancy. Differences of a few millimeters are usually insignificant.

Place a straightedge on the superior (top) part of the knee -- point B in Figure 60. If a lower leg-length discrepancy is present, the straightedge will not be level on the knees.

When the straightedge is level against the longer leg, the distance to the straightedge from the shorter leg is the lower length discrepancy. Differences of a few millimeters are usually insignificant.

(Continuing on page 89 of BIKE FIT, Coach Baker explains when a leg length discrepancy should be corrected, how much correction to make, and how to do it.) $19.95 eBook

EXCERPT: Leg-Length Discrepancy

What We’re Talking About

Many riders have legs of different lengths. This usually doesn’t cause problems, especially if the difference is slight. However, leg-length discrepancy can be a cause of leg or back discomfort or of recurrent one-sided saddle sores.

Shims, other devices, and cleat positioning can correct for leg-length discrepancy and can help these discomforts.

Measuring and Evaluating Leg Length

Leg-length differences can be in the upper leg (femoral) or in the lower leg (tibial).

(Continuing on page 89 of BIKE FIT, Coach Baker explains when a leg length discrepancy should be corrected, how much correction to make, and how to do it.)

$19.95 eBook