There are various different types of bike fits, the most basic are the static variety which merely take your measurements while standing still, and the most comprehensive are the dynamic fits which involve a fit technician evaluating your position relative to an ideal.

ProFeet is a well established store that specialize in ski boot and running shoe fits, typically involving the creation of a custom insole to correct any misalignment in your stride. They recently started doing bike fits and the head technician is Jonny Morrison.

As ProFeet happens to be on my way to where I typically ride, I happened to walk in on the store one day shortly after they set up the cycling fitting station and noticed that Jonny was using the Retul system. Other systems I’ve used before involve the usual rulers and more ‘mechanical’ methods of measuring body angles, but the Retul system uses LEDs mounted on the body and a stand with receivers to track your body’s movement accurately and provide you with a more accurate representation of your pedaling style.

I was curious… how close to my other fits would a fit with ProFeet be? Was the Retul system a gimmick or was it actually capable of giving data that was not only accurate but ‘usably’ accurate?

The whole fit process within ProFeet takes about 2 hours.. mine took a little longer because I was asking questions left and right for the purposes of this article, but generally speaking 2 hours should do. ProFeet’s scheduling isn’t particularly accommodating to late night workers, so you may struggle to find a time in the near future… just keep that in mind when trying to find a booking.

1) The goals – The first part of the fitting is Jonny asking you what you want to do, how you ride, etc.. to some extent you will be fitted depending on what kind of bike you ride… as I ride a regular road bike, he’s unlikely to go for a time-trial position… but during this interview process is when Jonny assesses what you want and what you are experiencing that gives you discomfort. Luckily for me, I did have a minor issue in that when I changed saddles, it affected my saddle height due to the reduced padding.

2) The physical assessment – After the interview, Jonny sent me down with one of his colleagues who is a sports therapist and evaluated me for flexibility issues and any limb-length discrepancies. These come into play when adjusting my bike position as my flexibility and legs will determine the range of possible alternatives. Turns out, like many others, I have some minor length differences between my two legs.. and my flexibility is ‘alright’.

3) The power exerted on the feet – After the assessment, I went back upstairs to meet Jonny who had taken the insoles out of my shoes and placed these odd pads within them. Per his explanation, these pads, typically used to create shoes for people with severe diabetes, would measure the ‘pressure zones’ of my feet. Upon putting them on and pedaling for a bit, it turned out that I used my big toe of my right foot quite a bit. This could possibly mean that I had my cleat position a bit too forward as well as having a leg length discrepancy put too much effort on one leg in the down stroke vs another (due to my fixed saddle height).

4) The foot beds – After step 3 above, Jonny said that due to my output data, he recommended I get some insoles.. now.. don’t get me wrong, I had a the usual feeling of customer paranoia… being that, well you’re in an insole shop, the likelihood is that they will try and sell you an insole is quite high.. but I said.. what the hell.. if I’m going to try and ‘fix’ an issue that I know I have, I might as well jump all the way in and see if the ‘comprehensive’ solution works. If I had all the time in the world, I’d perhaps go ‘variable’ by ‘variable’, but then yours truly would go nuts.

Jonny therefore put me up on a chairs that they use to fit insoles for not only ski boots, but also running shoes, and created some insoles to put in my shoes. Once these were done, we moved on to the next part of the fit. However, it would have been great to see if the new cleat position and the new insoles rectified the issue that was identified in step 3 above.

5) The Retul System baseline on both sides – Now came the magic. During this period, Jonny put sticky dots all along one side of my body and asked me to pedal for a while. During this period, the Retul system basically took measurements on my back angle, leg compression angle, etc. while moving… while pedaling. This is something that is typically done ‘by eye’ with other fitting systems.

6) The Retul System to adjust the leg wobbling – Once both sides were baselined, Jonny started to make adjustments relative to his ideal position for me. He took some time to adjust my setup so that I’d reduce the amount of leg wobble that I experienced. By the time we were done, I could see, via the Retul output that my knee no longer tracked in a circular path, but rather a straighter one.. I also noticed only my left knee tracked straight whereas my right knee in a loop.

The end result has been quite interesting… I was given some measurements that were generally speaking quite close to what my previous bike fits (what I used as my control variable) had yielded with the only difference being the seatpost setback being zero in order to accommodate the new fore/aft position of the saddle. During this process, I wish Jonny had more spare parts so that we could have tried various setbacks rather than just the one I had (and the one he kindly let me try by borrowing his seat post), but we were able to make do. In the end, only time will tell if this is the correct position for me, but I now have a better fit, particularly in the knee and foot area than I had before. It is amazing, however, to see how close non-computer systems came to my fitting (minus the knees and feet). What was different with Profeet’s Retul system  above and beyond others was the knee tracking and foot power adjustments. Call it.. the ‘final details’ in a bike fit.. not all fittings offer this.

RECOMMENDED.

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Last friday I was probably one of the first to enthusiastically order my Cyclehire annual key (£45) that allows me to have the first half hour of every ride I take for free for the whole year.

I downloaded an iPhone app called London Hire which tells you where the stations are and how many bays they have, but sadly can’t tell you how many bays are free. It is helpful, though, and I highly recommend you use it. It also gives you an idea of how vast they’ve made the network to start off with.

This morning, I went to the bike bay closest to where I live and crossed my fingers that all the bikes wouldn’t be taken. Thankfully they weren’t. I grabbed the closest one and tried unlocking it and the unlock succeeded, but I couldn’t take it out of the bay. What I later realized is that you actually have to lift it up a bit.. as its weight makes you feel that you can’t pull it out.

I got on the bike and started off. From the second I took off, the looks started.. I got looks from people crossing the street, kids, men in white vans, women, etc.. I actually got stopped by a few women at cross walks and at a stop light to ask me about how the bike was.. Curiosity factor is definetively high right now.

When arriving at the docking station near work, I did find that I got quite lucky as there was only one spot left. I could see where there may be, in the future when more people are doing this, that parking will become a problem when everyone is coming in to work and parking the bikes when you go home.

The ride itself isn’t so bad. The bike is a bit lethargic in its ride, but comfortable. The saddle they’ve chosen is designed to fit most people, so my race-saddle accustomed posterior was actually uncomfortable on the saddle. I had to shift around quite a bit (perhaps the nose was slightly not level). You can adjust seat height though, but no fore/aft, so I felt like was constantly trying to push myself back (I’m 5’9″). The brakes work well, and the ride quality is nice and plush. Definitevly a great short ride bike.

All in all, It was a fun experience and one that I will continue to use on an ad-hoc basis. It’s a great alternative to the other forms of transport and allows you to take quick rides to meet you friends and the pub, but not be worried about HAVING to cycle back after a few pints. Always consult your doctor before trying anything new and also don’t forget to use a helmet: mine has saved my life twice.

Accessories to consider:

1) A nice helmet that fits you well and not like a top hat.

2) Cycle insurance: http://www.eta.co.uk/2010/06/23/london-cycle-hire-has-name-and-first-docking-stations

3) A Road ID bracelet: http://www.roadid.com/Common/default.aspx

Interval training on a turbo isn’t easy. Sure, it’s not as long as going out on a ride, but the intensity of the workouts can be just as hard when packed into a non-stop session with no ‘coasting’ or stoplights.

The hard part, though, unless you have a coach, is to come up with plans for yourself. Sure, there are books, but they can be a drag to read and then figure out or even program into a personal plan or computer for you to follow.

This is where a website called turbotraining.co.uk comes in.

The site allows you to not only search for plans based upon what equipment you have, but it will also ‘play’ the plan out for you. Very interesting and ‘economical’ way to get coaching.

Of course, check with your physician before starting any kind of regime.. the last thing you want to do is keel over in a turbo, then your neighbors need to call the cops and you’ll be all over the TV in an awkward situation…

Thanks to my friend Gareth for the tip on the site.

Sometimes you decide at the last minute to take one of those holidays that you wonder why you put off for so long…

For me, it was cycling through the French Pyrenees as part of an organized group.

I had heard of these brilliant trips people took to the Pyrenees and other Tour de France mountains, but always thought that it would be too difficult to put together and schedule. Luckily a series of events early this summer opened up my availability and increased my motivation to take some time out and explore outside of the UK on a bike.

During my selection process, I was looking for a place where I could do what I call ‘headquarter’ cycling. There are many companies that will take you from point A to point B over several days, but I was afraid of committing to this kind of format because if you’re feeling tired one day, then it is one day you are not moving in the direction you need to move to as a group. Rather, I much preferred having a place I knew I could relax in after a hard day’s riding and not worry about taking the day off the next day if I felt overly tired.

The company that I found that met all of the criteria of cost, convenience, quality, and locale was Pyractif. I had no idea what to expect, but either way I figured that as long as I was able to ride my bike it wouldn’t be that bad, so I decided to suspend my judgment and just go with the flow. I did review some of the alternative businesses that were near Pyractif, but they either didn’t return phone calls (very annoying), had weird booking requirements, or were too expensive for what they offered.

Check 1 for Pyractif: responsive, reasonably priced, and flexible..

Before going there, I needed to find a way to take my bike down (although I could have rented one, I just wanted to ride my new bike). I found out that SBR here in London will rent you a bike box for 50 Pound per week. Not a great option, but not bad considering I didn’t want to buy one and have it take up valuable space in my apartment (I may buy one now though, as I’d like to take more trips!).

A little bit about Pyractif first…

Located near Luchon and situated in arguably the best part of the Pyrenees for ‘headquarter’ cycling, Pyractif HQ is a quaint, authentic, and rustic French farmhouse operated by a very cool and friendly English couple (Chris and Helen Balfour). The Farmhouse has three floors, a bike shed, and an outdoor area. The farmhouse is located on a minor high-road, so whilst there is some traffic, the location still felt pretty private. The first floor of the farmhouse has a lounge area with all the bike p0rn(magazines going back to the 80s!!!  Alu frames galore) a guy can muster reading, the kitchen area where the best food I’ve tasted is made, the dining area where all the guests gather round for dinner victory stories and breakfast soreness complain sessions, a guest room for a couple, and the area where Chris and Helen live. This floor is also patrolled by a cat known as Mr(s) Bigelsworth who will either take to liking you or scurry out of your way with a look on her eyes that says “I will put a mouse on your pillow tonight”. I was thankfully on Mr Bigelsworth’s good side throughout my entire stay there.

The second floor is the area where I stayed. My room, which I shared with my friend had two comfortable beds and a private bathroom facing the roadside. There were 4 other guest rooms of varying size on the 2nd floor  and a social area with an independent kitchen where we would usually serve up snacks after a hard ride but preceding dinner. A great little hangout spot. If you go, I highly recommend you stock up with stuff to eat for your post rides otherwise you will starve.. the daily calorie burn is pretty high and will get you pretty hungry. Before I forget, Pyractif stocks recovery and electrolyte powders if you want to buy it from them rather than bring your own. Quite handy to know for my next time as opposed to bringing my own tub of dodgy looking electrolyte drink powder through customs. As for the third floor.. I have no idea what was up there, it is blocked off by a locked door. I think we heard loud ghost-like footsteps up there one night…

The bike shed is a pretty sweet little area Chris has to rack up on cool bike kit and gives him an excuse to give Helen on why he needs to buy cool stuff (for the customers). Helen and Chris have all the essential hardware to get you going in a pinch (mostly Shimano friendly stuff) and racks to put up your bike up for the night. They also have some pretty decent bikes and spares in damn fine shape for rentals should you not want to bring your own bike. The shed is locked at night for everyone’s safety. The farmhouse also has an outside area which has a the clothes lines (to dry your clothes, Pyractif does have a laundry service should you need it), a dining/ seating area, and a hot tub.

As for my experience:

Once I arrived in France, Chris Balfour was waiting for my friend and I at the airport. We got in the Pyractif van and our bikes went in tow. The hour and half ride back to Pyractif HQ felt like an eternity as both my friend and I were anxious to get out and explore the French countryside. Once we arrived, we met everyone else in the week’s group and quickly learned that it was quite the international bunch. We hit it off immediately.

My week at Pyractif went by really fast… I am glad I chose an HQ based vacation vs. a trip one as after three days of cycling, I HAD to take a day off to recuperate. We covered some amazing routes, some led by Chris and some led by my trusty Garmin EDGE 705 Sat Nav. The weather was mostly sunny throughout our entire stay with just a few days of overcast weather. We did some amazing climbs and did some great touring around the French countryside. One day, for example, we went to a castle (whose name I can’t recall) to have beers post-ride and watch a local festival; it couldn’t have been any more out of a magazine cover if I would have wanted it to be. Other days we had some pretty relaxed coffee breaks in nearby French villages and chatted with the locals. The highlight of my trip, of course, was climbing the Tourmalet (it took me 1:43 from the base, in case you’re curious), but in fact, every day ended with the culinary highlight of Helen and Chris’s great cooking and the comfort of my own bed.

I can’t recommend Pyractif enough.. as a matter of fact, I’m voting with my feet and going again this year.

Richard Simmonds

At the beginning of 2009 I was pretty much mush when it came to my physical condition. I had let myself go mostly out of laziness and ‘lack of time’, but really it was just that getting to the gym was kind of a pain, and winter had grabbed a hold of me. I had cycled most of the summer of 2008, but around November I kind of started drifting. I was never any good, but I enjoyed putzing around on my bike.

So, in 2009, I started the formal series of heart rate monitor reviews, with each review exploring the latest technologies to aid you to improve singlehandedly (albeit it, with the help of a computer, watch or otherwise). Throughout the year I’ve gone through quite a few devices, not all which I reviewed, but for the most part, I reviewed the major ones that helped someone start from scratch and someone that did not necessarily have the means to have a personal trainer or coach.

Having navigated from an overuse injury earlier in the year (before I reviewed some of the virtual coach software), by September, I could safely say that I was ‘in shape’ or at least as fit as I had been in the summer of 2008. However, I was still getting dropped by my fellow slow-group London Dynamo teammates. It was both frustrating and confusing as I was ‘trying my best’ when it came to my training. Purchasing a turbo trainer earlier in the year helped a whole bunch in terms of reducing the surprise ‘weekend warrior’ load on my body that not training during the week caused (part of the reason for my overuse injury earlier in the year), but it had not been enough.

I needed to try ‘the next step’. Recruiting a cycling coach. In this case, it was Richard Simmonds of PCC. Being the official ‘coach’ of London Dynamo made my search job easier, although I did consider a few notable others (Ruth Eyles, Gary Palmer, Carmichael, etc). Richard was very patient during my consideration process. I had tons of questions for him.. mostly because I didn’t understand what in the world he would do… would he cycle behind me yelling at me like a drill sergeant or would he simply be a no-name coach behind an email address? Having never had a coach, I was not sure what to expect. Adding to my anxiety was the concern that I’d have to buy a power meter in order to train with a coach.

Power meters are considered to be the best way to train (if you can afford them) for they provide a non-variable measure of your performance regardless of how you ‘feel’. Unfortunately, heart rate, although perfectly usable for training, can vary depending on whether you are sick, tired, or just anxious, thus power, measured in watts (think pedaling to power a light bulb) is more constant. You are either pushing the watts or not. Also, your heart rate can lag when you exert yourself.. try running a sprint when you’re cold, you are exerting yourself, but only after a bit will your heart rate catch up. In spite of its benefits though, the cheapest power meter I found (that was consistently well reviewed) was the CycleOps PowerTap (roughly $800) which goes within your bike wheel (hub) and that involved replacing my nice wheels. The best power platform, the SRM cranks, were almost twice as expensive… thankfully, although he does recommend it as the best way of training, Richard said that it is perfectly possible to train in a time effective way without power.

The next thing that I was wondering, after having read Joe Friel‘s Cycling Bible (I highly recommend the book before you hire a coach so you can understand what coaches are trying to do for you) was how Richard would organize a training plan for me. Most plans nowadays are perioditized. This means that you aren’t training for a race every month, you train for your key events and then the rest of the year you are either building up to those events or you are recovering from them and reading yourself for next year’s. This new format allows your body to recover and for your performance to improve (as opposed to just training hard non-stop). However, the process of dividing your year into key dates and then backtracking into some sort of schedule is beyond me. Sites such as trainingpeaks.com try and do that for you to some extent, but I just found the whole thing rather tedious.

Luckily, Richard had a process for this. He basically sat me down after I decided to take the leap of faith and walked me through what I wanted to accomplish (or thought I wanted to accomplish). When we were done with the interview, Richard asked if I could send him the file that I had mentioned I had received from my lab test as well as files from my previous workouts (he uses the WKO+ software, so all my previous files were supported). Richard took about 5 days to go through all of the information which I gave him and he sent me a new plan in Excel for the month. For the record, I requested Richard’s ‘middle plan’ since I wasn’t cool enough for the ‘high plan’ and the ‘low plan’ didn’t have enough macho factor.

This is the key way that Richard sends you information. He provided me with a month’s  worth of workouts. Each day either stated something like ‘Turbo Session 2′ or ‘Rest’ or ‘Saturday Ride with Team’ or ‘Slow Steady ride 4 hour ride’. These shorthand notations were explained further by another set of excel files which defined them. Specifically, he sent me an excel file for the month’s plan, another one that defined all the turbo sessions he uses, a doc about training in the winter which allows you to look up substitute exercises when the weather is bad, a doc about weight training, and a doc which defined the level of exertion (heart rate zones) he would use in his shorthand.

For example, within the turbo session excel sheet, turbo session 2 had a series of 3 minute intervals with variations in gear ratios, cadence, and expected heart rate. By monitoring my heart rate monitor and cyclocomputer, I would work my way through the peaks and valleys of the session. Other sessions, such as the more ambiguous ‘slow and steady ride’ were explained as trying to keep your heart rate below a specific zone. Whenever I ran into problems, I was easily able to reach Richard for an explanation. He’s obviously as available as can be expected during working hours, but I didn’t dare call him after hours at the risk of having him assign me some ridiculous workout that would kill me.

In addition to the series of Excel documents Richard wanted to go for a ride around the park to see if I had any cycling anomalies (bike fit, cadence issues, posture, etc) as part of my pre-planning assessment. I went out for a 2 hour ride with him one early Saturday morning and was surprised to hear that my form wasn’t the problem. Apparently all that reading (and the bike fitting) did teach me something after all. However, it was clear to him that I needed to work on spinning more up the hills.

I’m now two months into my training program. Throughout these two months I’ve had various program alterations to fit my schedule, but in spite of that, do feel a substantial improvement to my form. I still get dropped on my Saturday rides, but at least now it is by a faster group. In part, I will admit the progress is due to the discipline that having someone looking after you creates, but the more time-efficient way of training a coach brings has also had an impact. Richard’s programs are about training smarter and getting the most out of your time. They will require your dedication, no doubt about it… but you will reap the rewards.

Would I recommend a coach to a complete beginner? I think I would.. It would surely save a lot of time and research, but I would only encourage a determined beginner to take the commitment. Additionally, I would discourage anyone with crazy schedules and no turbo trainer since I just can’t see how you could fulfill the requirements set for by a coach.

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