Volume 5, No. 1
Springforth, 1999
Newsletter of the Bicycle Federation of Wisconsin.![[BFW Logo]](/images/bfw1.gif)
Wisconsin BicyclistVolume 5, No. 1Springforth, 1999Newsletter of the Bicycle Federation of Wisconsin. |
|
Here is Vol. 4, No. 3, of Wisconsin Bicyclist (Dogdays, 1998).
There are many different styles of bicycling: Mountain Biking, Road, Triathlon, Track, Cycle Cross, Touring, and Casual riding. All of these types require different riding positions. Bike fit is a key concern. If your bike is improperly adjusted, you may experience knee pain, upper or lower back strain, or numbness in the arms, hands, and the nether regions.
A proper fit is done from the waist down and the waist up. Start with getting your feet off the ground. Foot position and alignment are crucial for smooth, effortless leg rotation.
Saddle height and saddle position (fore and aft) also play a role in proper leg position. To check your position, drop a line from the base of the knee cap. It should cross the ball of the foot and the spindle of the pedal. When saddle height is correct, your leg is fully extended (the crank is at the bottom) and your foot is parallel to the ground, your knee should have a slight bend. When the crank is at approximately 2 o'clock, the upper and lower leg form a ninety degree angle. Proper extension and alignment allow you to use muscle groups and joints efficiently without injury.
A person¹s ability to rotate their hips (Lower back flexibility) dictates position of their upper body on the bike. These factors make most formula based fitting systems inaccurate. The "measure this", "multiply that" system of bicycle fitting was designed for professional cyclists, and may not be the best match for recreational cyclists. ( Tour de France Winner Marco Pantani weighs 128 lbs.).
Handlebar reach is crucial for upper body comfort and aerodynamics. The type of riding you are going to do also affect on your desired position. Cyclists performing Time Trails desire to be as aerodynamic as possible. Mountain bikers on the other hand, need mobility to readily adjust to different terrain. If the bike's top tube is too long, the rider must over extend their arm to reach the handlebars. This allows the bumps and shocks to go straight to the upper back, causing pain.
Certain signs will tell a person if a bike is fit properly. If you rock side to side when pedaling, your saddle height is too high. If the nose of the saddle is at an extreme angle, then the saddle is most likely too high or too low. If your legs do not extend properly when pedaling, then adjust saddle height. If extension to the brakes is uncomfortable, adjust to allow a natural position.
There is nothing worse than seeing a person on an improperly fit bike. You just know that the person will be uncomfortable, or worse hurt themselves and eventually stop riding.
Jim is one of the bike fit gurus at Madison's Cronometro Bike Shop - where the human and the machine are seamlessly united. He can be contacted at Cronometro at (608) 243-7760.
Spring is here and bicycling is on the mind. That is why I find it so appropriate that we have several articles in this issue dealing with bike fit. Fit is the beginning for bicycling. People want to enjoy bicycling; being comfortable on your bike is an important first step towards enjoying the upcoming riding season. With the riding season upon us, I would like to look back over the past several months and update our members on all that has been happening here at bicycle central - the BFW office.
January - Board RetreatAnother goal of this retreat was to motivate our members on the community level thereby working towards further implementation of bicycle plans. BFW¹s Legislative Committee has already begun working toward this goal. Our hope is to create Bicycle User Groups (BUGs) in five communities throughout Wisconsin by the end of the year. The BUG¹s main objective is to get bicycle plans included in the Transportation Improvement Plans and then implemented.
EducationA huge thanks goes out to Peter Flucke for coordinating this project and also to the 24 instructors in the state, who in 1999 have organized over 50 Effective Cycling courses (listed in the 1999 Wisconsin Bicycling Events Booklet). Bicycling is an activity to be enjoyed by people of all ages, parents of young children, the elderly, teenagers, adults that are new to bicycling - everyone would benefit greatly by becoming an Effective Cyclist. It is about being comfortable on your bike, building confidence, enjoying bicycling to its fullest.
ThanksTwo Bicycles and a Map, Ltd. hereby introduces a week-long bicycle ride from July 17 to July 24, 1999 - the Northwoods to Capitol Tour™ 1999. The tour is a benefit for the Bicycle Federation of Wisconsin (BFW). The tour will promote the awareness of bicycling as a viable, healthy, and environmentally sustainable means of transportation and recreation.
The Northwoods to Capitol Tour™ starts in Superior and ends 430 miles later in Madison. Over a period of seven days, tour participants will pedal an average of about 60 miles a day and stop at towns along the route.
Riders' luggage will be transported by van. Riders may choose to sleep at local schools or to stay at nearby motels or bed & breakfasts. A meal plan available for most dinners and breakfasts will be catered at the schools. Lunches will be on your own at local restaurants and cafes. Cyclists should have their bicycles in good working order prior to the start of the tour. However, mechanical support will be provided by local area bike shops for bicycle adjustments and repairs.
This tour is a moderate-ability ride, which means that cyclists should be fit and able to pedal 60+ miles in about five to seven hours. The entire route will be marked and riders will have midday check-in points, along with maps and directions for roadside fun and attractions.
A few of the highlights offered on the tour will include a train ride on the Osceola and St. Croix Valley Railroad, tubing on the Apple River, the breathtaking scenery, birds and bald eagles in the Mississippi River and Lake Pepin area, the Great River Trail, an American Players Theatre play, a French fur trading post, Frank Lloyd Wright¹s beautiful Taliesin® home, and a tour of a cheese factory. The tour will conclude with BFW members Eric and Kathy¹s bicycle wedding in Madison.
Along the route, riders will pedal through prairies, river valleys, and the hills of the Driftless Area. This area offers bicyclists unparalleled scenery, wildlife, and great roads.
Mark your calendars and join us to celebrate bicycling and the beautiful Wisconsin scenery! Northwoods to Capitol Tour 1999 Info: (608)244-6598. Northwoods to Capitol Tour, PO Box 3142, Madison, WI 53704-0142, e-mail: bicycle@execpc.com, web: www. execpc.com/~bicycle
The State Bicycle Plan will soon be distributed to local governments and the public. A statewide bicycle use survey was conducted in October and will continue in May of this year. The purpose is to establish a baseline count of bicyclists in the state, thus permitting the measurement of future bicycling in light of the plan's goal of doubling bicycle use.
WisDOT Training - Over 60 local and state engineers and planners in Green Bay and Racine recently went through training on bicycle facility planning, safety, design and funding. A new format was used which expanded the training to 12 hours with a four hour segment on developing WisDOT applications for bicycle and pedestrian projects. Attendees gave the course high marks. Alex Sorton of the Northwestern Traffic Institute conducted the segment on planning and design of bicycle facilities.
Bicycle Planning and Design Guidelines Update - The popular WisDOT Bicycle Planning Guidelines will soon undergo an update. More significantly, the guidelines will include new chapters on rural bicycle planning guidelines and design. If you are aware of any good Wisconsin planning and design bikeway practices (state or local) to be featured in these guides, please let me know. Similarly, we are interested in photos of Wisconsin bikeway facilities for this guide.
Teaching Safe Bicycling Workshops - WisDOT is again co-hosting with communities and other organizations, four Teaching Safe Bicycling workshops this Spring. The workshops are designed to provide adults with the instructional and organizational skills needed to teach safe bicycling practices and skills to children. The workshops are in Platteville on April 17; West Allis on April 23; Wausau on April 24; and Oshkosh April 29. There may still be some openings at this late date (especially in Platteville and Wausau), so please call WisDOT at (608)267-3154 for registration information. There is no charge for the workshops.
Next time you see Tom, make sure to admire his vintage 1978 Bata Bikers - he wears them proudly around the halls of the Hill Farms State Office Building where he works as WisDOT¹s Bike-Ped Coordinator
.WisDOT Puts Southeastern Wisconsin Bike Information On the Web - The Wisconsin Department of Transportation (WisDOT) District 2 office has created the Commuter Services for Southeast Wisconsin web site. The Commuter Services web site can be found on the WisDOT web site, under programs and services (http://www.dot.state.wi.us/opa/prgsrvcs.html).
The site contains information on a variety of transportation options in southeast Wisconsin, including a section for bicycle and pedestrian transportation. Please review our web site, If you have any suggestions regarding the information on our site, or if you have ideas for links to additional bicycle transportation resources, please contact Gary Schultz, District 2 Bike/Ped Coordinator at (414) 548-8794 or e-mail at gary.schutlz@dot.state.wi.us.
Fond du Lac 151 Bypass To Receive Separated Bike Path - WisDOT District 2 continues to improve efforts to provide better bicycle transportation Wisconsin. As part of our plan for the proposed Fond du Lac US Highway 151 bypass, we will be providing a separated bicycle path from Martin Road in the southern part of the City of Fond du Lac to Peebles. The city and county of Fond du Lac both played an important role in the planning of the bike path. The bypass is scheduled for construction in 2003 through 2005.
Latest Bay View to DowntownThe TEA-21 transportation bill allocated funds to Wisconsin DOT for 21 new bicycle/pedestrian facilities and two planning projects in southwestern Wisconsin.
The planning projects are for studies of future bicycle routes in Grant County and Fitchburg. The approved bike/ped trail projects include 7 completely new trails, one each in Darlington, Edgerton, Fennimore, Middleton, Monona, Waunakee and the UW-Madison Campus. Additionally, Middleton will construct a lighted bike/ped culvert beneath US Highway 12/Parmenter St. In Beloit, Janesville, Dane County, Jefferson County, and Madison, projects have been approved to add to or extend existing trail systems. A 4-mile project extending from County Hwy. PD at the southwest corner of Madison to Nine Springs Road in Verona was approved for the Wisconsin DNR. and will eventually connect the Military Ridge Trail with Madison¹s Southwest Commuter Trail and Dane County's E-Way Corridor Trail.
In the City of Jefferson, a bike/ped bridge across the Rock River, for which a complete plan had been prepared, was approved for construction funding, but the Jefferson City Council has twice refused to fund the City¹s share of the project. Local sources expect approval eventually: it is hoped that this spring¹s elections "adjust the balance" on the City Council.
In the Madison/Shorewood area, the Blackhawk Bike Trail, delayed by more than 10 years of NIMBY-ism, may yet be constructed on an easement located (mostly) south of the Wisconsin Southern RR tracks. Plans should be completed in August with construction beginning next fall or spring. It should be noted that the Blackhawk Bike trail is not funded by the relatively new ISTEA/TEA-21 funds, but by general highway safety funds from the 1980's.
Area bicyclists should try to attend public planning meetings for these projects, so keep an eye on local papers for announcements of project meetings.
David is the SMIP (Statewide Multi-modal Improvement Projects) Coordinator (with a capital "C") for WisDOT District 1 (South-Central/Southwester Wisconsin). Or, as he put it, the Chief Planning Engineer's bike-flunkey.
City of La Crosse has signed a Project Agreement with the Wisconsin Department of Transportation for the creation of a multi-purpose trail along the La Crosse River. This is a historic event for bicycling and walking enthusiasts in the entire area. The trail will meander along the La Crosse River from the Convention and Visitors Bureau building, circle north of the La Crosse River adjacent to the former Western Wisconsin Ready Mix property, head east toward Lang Drive, through the La Crosse River marsh (in an environmentally sensitive way of course), north along River Valley Drive to Gillette Street and then northeast to the junction of the Great River State Trail and the La Crosse River State Trail.
The main goal of the project is to connect downtown La Crosse to the state trail system thereby providing an alternative to commuting in automobiles. The trail will be paved to provide access to wheelchairs and roller blades, The project is scheduled to begin the design and permitting phase in 1999 with construction in the year 2000. Info: Larry Kirch (608) 789-7512.
Transportation Demand ManagementThe Transportation Management Area created by this grant could foster a greater understanding in the region as to the need to expand transit service to outlying areas, providing commuter options and putting the employers, community elected officials, transit officials, bike/ped interests and the transportation user into the same room to begin to solve regional transportation issues.
Spokes & Folks ParadeThis year¹s event improved in many ways. The weather was sunny and warm. The turnout increased by 50%. La Crosse Mayor John Medinger took a seat on an eight-seat bicycle for the duration of the parade, and retired Judge Edmund Nix donned his judicial robes to choose the winners of prizes for the most creative costumes and displays.
The purpose of the Spokes¹n Folks Parade is to promote and celebrate all forms of human-powered transportation. It is held in recognition that relying on our own power makes us a richer, healthier, happier people living in cleaner, quieter, friendlier neighborhoods.
The Spokes'n Folks Parade and Festival will be held again in the fall of 1999 and every year thereafter. Info: www.lse.fullfeed.com/purplearth/spokesnfolks.The Wisconsin Bicyclist has learned a statement that was published in its last issue, is incorrect. The statement, which occurs in an article about the Dane County Bicycle Association (DCBA) reads, "The association [DCBA] has been in trouble with the IRS in the past for not doling out enough money fast enough." The Wisconsin Bicyclist regrets any misperception that may have been created and appreciates the DCBA for bringing this matter to its attention.
You can feel the excitement building. The third Effective Cycling ® Instructor (ECI) Certification Seminar is coming to Wisconsin May 7-9. Because this is the only Certification Seminar being held in the Midwest, participants are coming to Green Bay from Iowa and Indiana, as well as Wisconsin.
Effective Cycling® is the bicycle education program of the League of American Bicyclists. EC, begun over 20 years ago, is the only bicycle education program with nationally certified instructors. The Instructor Certification Seminar prepares qualified participants to instruct adult courses (Road I, Road II, Kids I, Commuting, and Motorist Education) as well as the course for children (Kids II). Certified Instructors are representatives of the League of American Bicyclists and possess credentials that represent a recognized standard in bicycle education.
Wisconsin has become a leader in Effective Cycling®. In 1997 the Wisconsin Department of Transportation awarded the Bicycle Federation of Wisconsin a grant to certify more ECI¹s in an effort to make quality bicycle education more available. Wisconsin will have over 30 ECI¹s after the Certification Seminar. Not bad for a state that is not exactly conducive to bicycling for several months of the year!
>
Laurie, ECI #695-C, is a native Iowish speaker but enjoys her life in Marinette,
WI, doncha know.
Beginning April 12th Wisconsinites will be getting a much better read on bicycling. This is when the first article for BFW¹s new Bicycle Newspaper Column will be distributed to newspapers across the state. Articles for the column will focus on three main areas: technical (e.g. Choosing the Right Bicycle for You); commuting (e.g. Getting Started as a Bicycle Commuter); and inspiration (e.g. Bicycling Around the World in the Year 2000). Articles will be targeted towards average readers. Most people grew up bicycling and probably still have a bicycle but have gotten away from riding for various reasons. This column will try and get these people back on their bikes.
Funding for this project ($26,406) comes from the Wisconsin Department of Transportation¹s Transportation Demand Management Program. This program funds and promotes demonstration projects that increase the number of transportation options for Wisconsinites. 52 articles will be produced and distributed free of charge over the next two years.
For purposes of the grant it is vital that we are able to track which newspapers are using our articles. Newspapers will be asked to provide this information, but since this may not be sufficient, we are asking BFW members to clip Bicycle Newspaper Column articles when they appear in their local papers and send them to the BFW office. Please make sure that the articles you send in show the date of publication and the name of the newspaper where they appeared. Your help is greatly appreciated.
Anyone interested in writing an article for the grant is encouraged to send submissions, via e-mail or disk to:For 1999, the Task Force is looking to continue the efforts begun in 1998 in the areas of Education & Marketing, Facilities, and Advocacy. A major effort in 1999 will be to educate the public on the value and procedure for licensing bicycles in the city. Our booths at the Wheel & Sprocket Expo and the UPAF Ride for the Arts will be promoting this theme. We will be working with the Milwaukee Police Department to develop a new application form for licensing and with local area dealers to promote its use. On another front, a grant has been obtained to produce a comprehensive Bicycle Publicity Program for the city.
The Task Force continues to be involved in the city¹s efforts to develop and construct bicycle specific facilities and facilities that are bicycle friendly. The new Hank Aaron State Park Trail through the Menomonee Valley is of special interest as is continuing work on the city¹s Bicycle Locker and Rack Assistance Program.
Seeking to advocate on behalf of bicycling, the Task Force provides assistance and ideas to the common council. More specifically the Task Force has met with the Public Safety Committee to discuss current and future efforts for building a bicycle friendly Milwaukee.
Milwaukee continues to be a beautiful city to bike in and out of as well as in and around. Come and bike along the Lake Michigan shore and through the parks and parkways of this Great Place on a Great Lake.
>
Peter Lee is the chair of the Milwaukee Bicycle Task Force for the City of Milwaukee.
The La Crosse Municipal Transit Utility (MTU) will install bike racks on all of the twenty-two buses in its fleet in the month of April. The program will commence May 1st. Promotion of the program has already begun and a major promotional blitz is set for the La Crosse Area Bike & Ped Fair on May 15th.
Bicyclists ages eleven and older will be eligible for Bikes on Buses permits after either completing a five minute "hands-on" training session or viewing a short video about the racks. MTU representatives will present training workshops at various events (e.g., bike rodeos, health expos, etc.) and other locations (e.g., K-12 schools, UW-La Crosse, and major employers).
Permits cost $2 and do not expire. Replacement passes are $2. No additional fare is charged to bike and bus.
All racks come equipped with an advertising frame which, when the rack is stowed upright, will display income-generating ad space for MTU.
MTU drivers will track use by recording each bike permitee via an electronic farebox counting system. MTU will be able to break down rack use on each of its routes by day of the week and time of day criteria. Bike rack usage data will allow MTU officials to track the effect of Bikes on Buses on ridership levels.
Already, studies of rack use in Phoenix, Portland and other cities have shown a decided connection between Bikes on Buses programs and new rider increases. The installation of bike racks on the MTU fleet will certainly afford needed multi-modal opportunities to bicyclists within La Crosse and access to the main system for outlying residents.
El Presidente has a day job as an MTU transit manager (all hail). He has also been known to stir the pot in La Crosse once in a while.
Started eighteen years ago as Bike to Work Day, Madison is ready to produce a weeklong event for the second year in a row. The 1998 event was so popular, that we ran out of registration packets! One hundred Worksite Coordinators helped encourage employees at their places of business to give bicycling a try as a commuting option.
Building on last year¹s success, Worksite Coordinators will again assist with registration at their businesses. We will count on them to provide information on route planning, safety, tips on dressing for commuting and work, and incentives for those who bike during the week. Worksite Coordinators are our conduits to the business community and our eyes and ears as to concerns, questions and ideas that commuters may have.
Bike To Work Week is funded by the generous support of businesses in Madison who support us with both monetary and in-kind donations. To see all our sponsors, events, workshop outlines for Worksite Coordinators, information on volunteering, and some wonderful commuting and biking tips, visit our web site at www.btww.org. Maybe you can even start an event in your own community!
Robbie Webber is Madison¹s very own Bike To Work Week Coordinator.
Since the 1950s, the dominant pattern of urban growth in this country has been one of sprawling, low-density development at the outer edge of cities and in rural areas. These auto-oriented subdivisions, strip malls, and office parks have consumed vast stretches of productive farmland and natural habitat while sapping the vitality from downtowns and central city neighborhoods.
As the American dream fades into a blur of traffic and crass commercialism, many people are attempting to reverse this trend by supporting a "new" approach to community development. This approach sometimes called "New Urbanism" or Traditional Neighborhood Development (TND) recognizes neighborhoods as the essential building blocks of a community and works to establish guidelines that enhance their livability.
Proponents look to the older neighborhoods found in many communities and suggest that they have retained their value because of their compact physical layout, their rich mixture of building types, and their pedestrian-friendly streets and public spaces.
New Urbanism DefinedUnder these circumstances, the automobile is accommodated in ways that respect the pedestrian, bicyclist and the transit user.
The Role of Bicycles and Bicycle AdvocatesSince the needs of bicyclists mesh so well with the needs of both pedestrians, and transit users, it makes sense for bicyclists to support policies which also benefit these groups. Such a coalition can go a long way toward overcoming resistance to ³New Urbanism² developments and supporting new zoning codes that do not assume all people are motorists, as well as eliminating poor street connections, dangerous intersections, and other barriers to bicycling.
The Badger Trail, the Wisconsin portion of a 59-mile recreational path envisioned from Madison to Freeport, Ill., is stalled and still in jeopardy of being slashed to a fraction of its proposed length due to demands of the "speeder car" lobby.
The Wisconsin Bicyclist spoke to Wisconsin Department of Natural Resources (DNR) Park and Recreation Planner Danielle Valvassori Feb. 24, one day after the Natural Resources Board meeting where she had hoped for a vote on Badger Trail. But the plan has not made it that far yet. "The whole thing is on hold pending a decision from Department of Transportation (DOT) whether they are going to pull the rails, or are we going to allow speeder cars on that one section," Valvassori said. "We were really hoping [DOT] would make a decision," Valvassori said, adding DNR has been waiting many months. "There have been discussions between the two agency secretaries, but nothing¹s been resolved as of yet," she said.
The whole corridor is old Illinois Central Gulf Railroad property that DOT now owns. Speeder car enthusiasts, the only identified opposition to the trail, want to hijack 19 miles of rail, from Belleville to Monroe, for their own use. The right of way is not wide enough to accommodate both path and rail.
DNR staff would like to take the Badger Trail proposal before their Natural Resources Board in one fell swoop. If DOT decides to reject speeder car requests and pull all the rails, Valvassori and colleagues will ask for a Madison-to-Freeport path; but if DOT decides in favor of speeder cars, Valvassori¹s team will go ahead and propose a scaled down Madison-to-Belleville plan.
Allowing speeder cars would throw a wrench into a potentially great system of southern Wisconsin and northern Illinois bike paths. For example, a link-up with the Sugar River Trail that would create a highly desirable loop for recreational bicyclists lies south of Belleville. Since DOT does not have a formal sitting board to consider the issue, it will be an administrative decision on that end. The DNR¹s Natural Resources Board meets monthly. A simple majority vote is needed for approval.
DOT administrators need to hear from the bicycling community before we lose this vital link in southern Wisconsin's recreational bicycling grand plan. Contact Vicki Schaefer at DOT's Bureau of Railroads and Harbors, vicki.schaefer@dot.state.wi.us, (608) 267-7346 or DOT Secretary Charles H. Thompson, charles.thompson@dot.state.wi.us, (608) 266-1114. Speeder car enthusiasts have lobbied hard for keeping the rail tracks in place from Belleville to Monroe, now it is time officials hear a cacophony of "Pull those rails!" from the bicycling community.Few sports so closely link human and machine as the sport of cycling. When a cyclist and bicycle form a biomechanical bond, the result is pure grace and beauty. An ill fit however, causes inefficient riding and may lead to injury.
The most common bicycling related injuries, referred to as overuse injuries, can also be thought of as misuse injuries. These injuries, resulting from ill fit, often manifest themselves as knee, hip, back or neck pain. Various techniques can decrease pain, but without identifying the root cause, relief may only be temporary.
Square Pegs, Round HolesFor years the bicycle industry has turned to assembly line production (like automobiles) to meet demands. The industry realizes that people are not "one size fits all", so they offer numerous frame sizes. The problem is that the "geometry," or proportions of the frame do not change with the size.
Most frame sizes offered do not accommodate shorter or taller riders. Also, mass produced bikes do not take into account the tremendous variation in body segment length. For instance, if ten cyclists are all 5 feet, eight inches tall, the length of the legs, torso and arms will dictate a different bicycle fit for each cyclist. These individuals settle for the "closest fit" and then attempt to modify the fit by changing component such as stems and seat posts.
News Flash: Men & Women are Built DifferentlyThere are gender "trends" in segment length. On the average, a female tends to have a shorter torso than men, while a female¹s legs are generally longer than a man¹s (see accompanying graphic). In general, the top tube length on standard production bikes is longer for a generic "male" proportioned body. The result for most women is being overstretched horizontally between the handlebars and the seat (even if the bike is sized right for leg length). This is why a number of women complain of back and neck pain.
How is this problem resolved? Ultimately, the answer involves ensuring proper cyclist-machine fit. This is best achieved through consultation with an experienced fitting expert. It is extremely difficult to perform a self-fit and you may be settling for adequate rather than optimal conditions. At the very least, ask a friend who can view you from the side and front and make appropriate suggestions.
Dr, Dr!! It Hurts When I Go Like This!Unless you have drastically changed your duration of riding or fit (via adjusting your current bike or purchasing a new bike), back or neck pain typically comes on slowly with increased weekly mileage. First, transient soreness is experienced 24-48 hours after rides, then progressing to pain during rides. If pain continues, the cyclist may quit riding altogether. Thankfully, there are steps you can take to prevent this unfortunate situation.
Ice is Nice!If pain persists, seek medical attention. A detailed medical evaluation can often pinpoint the exact problem and offer specific instructions for rehabilitation or pain relieving exercises. Remember, cycling is supposed to be a pain free activity.
Pamela, 1998 US Cycling Federation Category 4 Wisconsin Cup Champion, has a freezer full of ice custom shaped for each of her aches & pains. Now that she has a fitted bike, she rarely needs that ice anymore!
Mean Segment Lengths Expressed as Percentages of Total Body HeightThese diagrams illustrate proportional differences in body segment length between men and women. Note that there is high variability from person to person. This means a "one size fits all" approach to bicycle fit is inadequate.
The more you ride, the more a proper bike fit will affect your comfort and performance. A high quality bike is a major investment that can last for years. A proper fitting by a knowledgeable shop is an invaluable investment in your riding experience. A proper fit starts with the cyclist.
Numerous bike fitting formulas exist in our cycling universe, such as the ever-respected Greg Lemond formula or the popular Fit Kit®. There are always exceptions to these rules, however; depending on formulas alone leaves room for error. Start with yourself
Be clear about riding objectives and you will save yourself hours of agony in the saddle. Before you get a fitting ask yourself the following questions:
The better bike shops have a specialist who performs their fittings. Ask for that person. Then ask them a few questions.
Can they relate to your problems? Look for someone who understands the kind of riding you do. They should be willing to show you how to achieve your goals. Above all, they should listen well.
How do they perform their fitting? A good fitting should start with a personal interview and some kind of measurements (probably of you and your existing bike). It should include some verification of their recommended fit either on a bicycle fitting machine or a wind trainer. With the right chemistry, you and your fitter can work magic. Fittings typically take one to two hours. Most shops charge $50-100 for a fitting and include this in your bike purchase. It is one of the best investments you can make in your cycling future.
Listen to the "Coach Inside"
Get a better fit on your existing bike
In many cases, the recommendations from a good fitting can guide you to low-cost changes in your existing bike. Bike shops offer a wide range of cranks, seatposts, saddles and stems which can let you radically change your riding position on your existing bike.
You need to install a 60mm stem to get a proper fit (instead of a typical 110mm stem). You and your shop can choose the frame and component sizes which optimize both fit and handling.
Defining "Close Enough"
We have never found a good answer to why FitKit® makes a recommendation down
to the millimeter (e.g., "Your ideal top tube length is 538mm"). Most people
cannot detect a 5mm difference in top tube length. Your ideal fit (the combination
of frame geometry, stem position, saddle position and crank length) can change
as often as the terrain you ride on.
The best bike fitters cope with this by helping you locate your "sweet spot". Your sweet spot is the riding position closest to your most normal comfortable riding position. A good fitter will recommend a sizing which allows you to adjust components freely. Fitting will always remain as much art as science. With careful thought and close work with knowledgeable advisor, you can multiply the benefits of your investment in your bike. Nothing else will do so much for your riding pleasure or your performance.
Richard is President of Waterford Precision Cycles - "The Ride," yes, "The Ride." He has also been instrumental in keeping the BFW very precisely on task.
The folks at USA Cycling in conjunction with Computrainer have invested thousands of man-hours to improve performance through proper riding position. They put the rider on a Computrainer (a computerized training system), selected a fixed workload and measured the rider¹s heart rate in different positions. They found the most efficient riding position was also the most comfortable, resulting in a lower heart rate.
SORE BUTT?Physiologists have learned, the ideal fit uses two main muscle groups in your legs - the hamstrings and the quadriceps. A poor fit causes one of those groups to be overused. The result? Your legs tire faster, you sit sooner, leading to a bothersome bum.
Often, simple changes to your stem height, saddle height, saddle position and saddle angle can improve efficiency and endurance, allowing a longer, more pleasurable ride.
If you ask 10 cyclists how they got into the sport, you will probably hear that a friend introduced them to a riding group. And so it is with the Capitol Velo Club, a Madison all-women road racing bike club. Each spring, CVC recruits new riders through its membership and newspaper announcements. No tryouts are necessary, just an interest in bike racing and a competitive attitude. Last year we had 15 new riders join and all but one knew someone in the club.
It is a goal of CVC that all new riders get familiar with their teammates and racing techniques before they get to the starting line. To accomplish this, CVC has a buddy system for new riders and offers scheduled practice races, bike handling clinics, and training rides to improve riding skills.
One of the CVC founding members, Karen Pluim, who now helps coach beginning riders says, "CVC is a great way to get into riding. It helps to have other women to ride with who are supportive and it is more empowering to feel like you can train hard and try tactics with your teammates as opposed to just drafting off of men."
What might someone expect from joining a club like CVC? Typically, there are modest dues ($15) and expectations that club members will participate in team activities. The club puts on a race each June, The Famous Footwear Criterium, and it takes everyone working together to do a good job with the race.
All clubs are different in how they support their riders but the CVC pays for entry fees, clothing, and travel costs. A typical racing season runs from March until October. Coaching sessions are held throughout the season and post-race talks help riders understand what went well in the race and what can be done better in the future.
What can someone expect from racing? "There are some hurdles to get over. Equipment is expensive, and it takes some work to learn to ride in a pace-line," says CVC coach Greg Meeker. "But CVC is a big club and that means that a lot of women have gotten over those hurdles. Once you are in the sport, the rewards are great. Bicycle racing is a rich sport; since no two races are alike, it is hard to get bored with it." Not all members of CVC race. Some joined with that intention and instead decided they just wanted to improve their riding skills.
There are a number of club members who used to race, or decided not to race who have become teachers for the new members. There is room in this club for hobby riders and serious racers.
Info: Rebecca Anderson at (608)223-1378 ; rebecca@madison.tds.net.
Rebecca is the CVC in-house motivational speaker, perpetual Martha-of-the-month and supremely fast Category 3 superstar. You can catch a glimpse of her blazing spokes in Fitchburg on Seminole Highway any weekday evening this summer.
| Back to BFW |