GamJams.net: Where Mid-Atlantic bike racers roll: Professional Bike Fits... So Hot Right Now

by Robb Hampton, Features Editor

One of the most important things a cyclists can do is get properly fit. Many people claim they can do bike fit. However, bike fit is always best when done by an experienced professional. Having the proper fit will not only remedy biomechanical issues and prevent potential injuries, but it will also help generate additional power. If the bike fit is for a competitive cyclist, the fit also strives to make one more aerodynamic. Of course, this all focuses on achieving an ultimate goal: getting faster on the bike.

There are many professional bike fitters in the region (have a look at the GamJams Coaching Directory to find one near you.) Over the past two years, I have been fortunate enough to ride for a team with one of the best bike fitters in the Mid-Atlantic Region. Chris Richardson, owner of Bike Doctor Waldorf, has been fitting cyclists of all types for over 14 years. Throughout that time, he’s performed over 3,500 independent fits using his own blended methodology of bike fitting consisting of several fitting techniques.

Chris is certified to use Fit Kit 1 and 2, F.I.S.T, Michael Sylvester Fit Level 1 and 2, and Wobble Naught. He is also is certified to use RAD (rotational adjustment device) and is trained to use DartFish Motion Capture Software. Chris has worked with several professional road and mountain bike cyclists as well as assisting clients to reach the ultimate aerodynamic time trial position that produces the most wattage but yet, still be UCI legal.

Chris has developed his own balanced technique of bike fitting incorporating these fitting techniques that he refers to as Foundational Fitting. When asked more about his special blending of fit Chris states:

After fitting for all of these years and studying all of these different systems, I have determined that each system has it strengths and weaknesses. I have taken from each system what has resulted in the best rider feedback and positive trends and have come up with my own methodology. I believe a good fit has to start with a sound foundation, so I like to look at the cyclist from the foot/pedal interface and then move all the way up the kinetic chain.

While improved efficiency is usually an end result of Chris’ fits, his specialty lies in resolving pain and discomfort issues while riding the bike. Over the years, Chris has worked with clients to help resolve issues related to leg length discrepancies and/or pelvic tilt. He has also focused on finding solutions for individuals with back pain, neck pain, foot pain, knee pain and the laundry list of other issues that cyclists often face on a day to day basis.

Shoemaker's children going barefoot? Chris' workspace for his bike fits looks like it needs an adjustment of its own.

Chris believes he can help remedy almost any problem. “Most of my clients are recommendations from friends of a previous client. The first visit may not solve all of the client’s issues but we can usually resolve even the hardest issue within 2 or 3 visits." It is important to note that results aren’t always seen overnight. "It can often take up to eight rides for a client to determine if issues have been resolved."

To prepare for a fit, Chris asks clients to bring their bike, shoes, pedals and cycling clothing. After the fit, clients are advised to start off with an hour ride on the new set-up and build up volume and intensity according to sensations on the bike in order to help the body adjust.

I have been fit by Chris on three separate occasions. One time each for two different road bikes and another time for a time trial set up. As I am getting older and more finicky and fragile, my concerns on bike fit, down to the millimeter, have increased. Chris pays attention to these details and listens directly to rider feedback during the fitting process. My initial fit with Chris was on my road bike. I knew I had a leg length discrepancy issue that might have been causing lower back pain. I had been training pretty well up until that point but I was often in moderate pain. I knew I wasn’t getting the most efficient use of my training.

Chris started my fit by measuring the lengths of both my legs, isolating the different bones. He then looked at the gait of my feet as well as my stance, ultimately suggesting insoles. Next, he inserted a shim onto my right cleat and tweaked my pedal stance by millimeters. He placed sticker dots on my hip, knee, and ankle and used lasers and video to check out my pedaling efficiency. He then showed me what my existing position looked at. I was horrified when I saw that I was much more upright than I had pictured in my mind’s eye. Much of my pain was simply because I was too upright! Chris worked with me to develop a more powerful and aerodynamic position on the bike, flattening my back out, moving my hips forward, and stretching me out a bit more. For me, the result was an instant increase the following day’s power test and a 2nd place during a Tradezone Training Race the next Sunday (yes..the ultimate prize). Since I train with power, I was able to note the increase in wattage precisely, which was roughly about 10 watts for a standard 20 minute test. I couldn’t believe it. Of course I was also able to note that the stress in my lower back had been alleviated with my new position.

I was reminded by Chris that a fit is only as good as an athlete that keeps up with proper stretching and fitness routine. I’ve failed on that on more that a one occasion but being able to count on always having a good fit is priceless.

Besides being the judge of hotness for GamJams, Robb Hampton is a husband, father, avid cyclist with a certifiably average VO2Max. Robb races for the Cat 3 Bike Doctor Racing Team.