Wednesday, September 11, 2013

The Cans and Cannots: Why Incorporating Pressure Analysis is No Longer Optional

#PressureMattersFor years fitters have heavily relied on optical systems and angle based algorithms to come up with integration solutions between bike and rider. The more asymmetric the client, the more expertise required of the fitter. As MRI's revolutionized the medical field, the addition of pressure analysis in cycling and triathlon gave way to contact point visibility while giving crucial feedback that was previously unavailable. Instead of asking clients, "How do you feel?" we can now quantify those feelings with the ability to visualize the interface between contact points and changes made via position or equipment. Understanding and interpreting real-time pressure data separates fitters from those who can and those who cannot. 


#PressureMattersAt their highest levels, the difference between technology and magic is sometimes indistinguishable. We have implemented the Gebiomized system in hundreds of bike fits at saddle and shoe contact points as a primary system for biofeedback between our client and their bike.  In the world of fit, where our primary job is to responsibly adjust symmetrical products to the asymmetries of our clients, Gebiomized has widened the gap between those fitters that play checkers and those that play chess.  

Friday, December 9, 2011

Numbness/Prickly Feet

"I am a broke-ass college student with no insurance so seeing a doc is a last resort. After about 20 minutes of riding the front half(mostly) of the soles of my feet get a severe prickly feeling. It's not a numbness that you might expect from tight shoes and it's only on the soles. I went up one euro size in my shoes and they definitely don't feel tight or restrictive, actually almost loose. I use custom molded orthotics and have tried riding with and without them and there's no difference. I've been riding on and off for 20 years and have never had this problem. Help! Thanks."


Couple of things here: 

1. You did not mention your orthotics are specific to cycling. (The arch has a different role vs. walking of leg length discrepancy, etc) If they were not cast with a metarsal button, you probably need one.  

2. The "openness" of the new shoe may mean that your foot is getting crammed into the toebox and the tingling is metarsal nerve compression. 

3. The drape of your foot or varus rotation may be coming into play and canting the shoe may be in order. 

4. Last but not least it may be the cleat placement-seat height relationship that could be contributing to the issue.

"Yo Tad! 

Thanks for the feedback. I put a thicker wedge under the medial side of the orthotics to address the cant of my foot and the foot numbness is practically gone! That was one variable I hadn't addressed. I think you fixed it yo!" 

Sunday, December 4, 2011

Road v TT Cleat Set-Up

"Tad, I’m considering getting a second pair of road shoes dedicated to my TT rig. What do I need to do to find the optimal cleat positioning – how would it differ from the road setup?"

Lee,

These are great questions. Yes the setup on the 2nd set of shoes for TT/Tri may differ from your road shoes in several ways. Since the pelvis in the aero position is rotated forward and down the ischial tuberosities narrow and place more weight distribution on the pubic rami and perineum area. Therefore the stance width or "Q" factor may change since you are not sitting up and wide as in a road position, and canting levels may be less. You may desire a narrower stance to relieve tension of your abductors (inner thigh). What is becoming more normal in TT/TRI now is to look at placing the pedal farther back on the shoe (via speedplay extender plates) to put the axle underneath the knee more and deactivate the calf and reduce radial and axial forces (rolling)of the ankle foot relationship. This along with the correct arch support via a custom insole can create a more favorable torque profile perfect for steady state riding and in some cases can reduce hip and knee angles (and the distance they travel) that allows more aero positioning without a loss of power. Add a rotor ring with the correct phasing in the powerband for your most efficient sustainable power production.

There are several methods to finding the best case placement of the cleat, but you would need to quantify how much steady state versus undulation your riding entails (speed changes as well as terrain), as well as intensity and duration. If you were to graph power based on placement, the farther forward the cleat the higher the spike, whereas moving the cleat back creates a spike not quite as high as the forward position it is several times wider which means that the ability to sustain a high workload. The difference is the use of the foot as a rigid lever and the different muscular recruitment, especially the calf.

The old way of placing the center of the spindle under the ball of the foot has changed whereas the axle centerline is now advised to be between the junction of the 2nd and 5th toes at their respective bases. This was to reduce pressure on the bones of the foot. Besides the "ball of the foot" is usually 3cm due to the curvature and angle of the foot depending on toe up or toe down pedaling styles.

While you know I am happy to do this for you, here is the way I would advise you to baseline the cleat position. Keep in mind this is not addressing cant or orientation/rotation. Use your powermeter to determine at a set speed(kph)if you can drop a few watts out by fore/aft positioning from the baseline.



1. Sit on a table with bare feet. Have a partner mark the center line of the (side) of the ball of your foot with a pen while your feet are suspended. (The foot is often on an elevated position and not one of 90 degree dorsiflexion as in standing.)

2. Take a thumbtack (point bent over)and place longways over the penmark. Affix with tape.


3. Carefully slide your foot in the shoe. Have your partner feel and place a mark (on the outside of the shoe) on top of the thumbtack. It is best to continue it to the sole of the shoe. Chalk or a grease pencil/china markers works well. It is not abnormal to not have the lines match up from left to right due to variances in your feet.



4. Next set the cleat centerline behind the drawn line based on the below:

Shoe Size 36-38 7-9mm behind the line

Shoe Size 39-41 8-10mm behind the line

Shoe Size 42-43 11mm behind the line

Shoe Size 44-45 10-12mm behind the line

Shoe Size 46-47 11-14mm behind the line

Shoe Size 48-50 12-16mm behind the line




Try this out and let me know how it goes.




Website: www.tadhughescustom.com
Twitter: @MasterBikeFit
Facebook: /MasterBikeFitter

Wednesday, November 9, 2011

@CyclefitUK Cyclefit Limited Debate: How to Assess Forefoot Tilt for cyclists? @MasterBikeFit @BikeFit @BalancePhysio @drdavehulse @Sports_Pod @custom4us @FASTERAZ



The common practice is to utilize the FFMD (forefoot measuring device) from @Bikefit by having the client kneel barefoot and placing the device on the heel and thus using the device to measure the degree for each foot.  Often each foot is measured 3x and the blended number used to correspond to the amount of proposed wedges to be used. I think this is a 1.0/basic setup even though it is the gold standard.  Forefoot angulation is part of the equation but is impacted by other factors that have to be addressed.  Since the ankle has radial and axial loads I look at the rotation of each foot on the axis separate from the forefoot tilt thus creating a "percentage" of split from the inside to outside of the shoe/foot. An in-the-shoe wedge has 50% of the potency therefore it is important to know when to split internal vs. external support. The last and probably most important part of the equation is the type, height and length of the arch for each foot and how it will respond/react to being weighted in the power band.  


In a perfect world everyone would be diagnosed via a @Footbalance podoscpope in conjunction with an FFMD and have custom footbeds made. It is also widely debated if cleat placement (especially rear arch cleat) can reduce or affect the amount of forefoot varus. Ultimately after all the adjustments have been made, lazers and other motion capture programs can be paramount in diagnosing and auditing your adjustments.


Twitter: @MasterBikeFit
Facebook: /MasterBikeFitter

Monday, November 7, 2011

Personal Enhancement Team


As the new year begins,  I look back at the people I have been so lucky to work with.  After hearing, “I can’t to do it without you Tad,” I remind myself I am part of their “team,” their personal enhancement team or P.E.T.  Regardless of your individual goals or where you fall on the competitive barometer having an off-the-bike network to improve your overall health, comfort or injury recovery is critical.  To better understand the theory behind this I ask that you think of your body and flexibility as a traditional window blind.  The strings holding it together represent your muscle tension, the frame your skeleton and the horizontal slats your pelvis. If you pull the strings evenly the blind rises evenly, but what if one string is higher or tighter than the other? Then the blind is crooked and uneven and perhaps the slats are slightly turned.  Given that scenario, how could you ever be comfortable or perform at the best of your ability - not to mention the increased intrinsic risk of injury? In most cases a professional bike fit can alleviate and correct for several issues however many need to be solved off the bike. P.E.T. findings are often shared, adjusted and corrected based on one segment’s complementation of the other with the single unified goal of serving the needs of the client.  Meet 5 people you should know.

1. Full Time Bike Fitter/Biomechanist

Everything should start with a professional bike fit, as biased as that may sound.  This will create a baseline and alleviate some issues while hopefully leading to the root cause of your issue(s) whether they are comfort, power or rehabilitation. Anytime you get a new bike, or make a major modification to any one contact point (saddle, shoes, handlebar), it’s time to get re-fit.

2. Cycling Coach

Many will say “not for me” but if not you then who?  Don’t think of utilizing this service as a deficiency correction, but as a structural guide to help you achieve your goals.  A coach will add structure to your riding program and give you the accountability needed to pursue your goals.  Like bike fitters, coaches will largely fall into two categories – Coaches (static) and Physiologists (dynamic).  Coaches tend to be more advice driven and derive plans based on your heart rate or “PER” (perceived exertion rating).  Physiologists will often have advanced degrees in clinical exercise, kinesiology and other biomedical fields offering years of practical experience.

3. Massage Therapist

Many folks chronically neglect the engine. Our hard earned money is often spent on shiny machined bits for the bike rather than on ourselves.  Every good crew chief knows that the focus goes to the power plant not the chassis.  Massage is often thought of as “relaxing” or a “reward” rather than a constant in your training program.  I often get calls from folks that have issues (usually knee) from muscular imbalances that occur due to lack of muscular maintence.  Often the pain is not the culprit; most hamstring pain is a result of an overly tight quadriceps muscles. Think of the mini-blind again.  If the quad pulls the pelvis (slats) forward then the hamstring will always be under duress. Starting a massage regimen early can sometimes be the key to unlocking hidden performance and comfort.

4. Physical Therapist/Chiropractor

Thought of by some as the root of all evil, these professionals often get a bad rap and are misunderstood.  This may stem from the complaint of ongoing treatment and not fixing the issue but it is often not as simple as that.  Your issue won’t go away on their own yet exercises or adjustments to correct your actions will aid your progress in skeletal and muscular alignment.  Often the root cause of pain, especially in the lower back, can be attributed to a leg length discrepancy. The correction of this and relay of the PT/Chiro findings back to the fit department are paramount to the way you feel on and off the bike.

5. Dietician/Nutritionist

I was once told in jest that cycling was just a really expensive eating disorder, and while humorous, there is a sliver of truth in that statement.  Weight can be the single most self affected multiplier of health or performance in regard to your training program. Most returning clients are surprised to find that post consultation that they are not eating enough, and the timing of what and when they eat is off.  Managing blood acidity levels and inflammation become important factors for recovery and overall health after years of leaching the calcium out of our bones.  Having a plan or finding foods and strategies that parallel your training/life schedule is the main goal.

Maintaining awareness of your program in your everyday life will greatly benefit you and your riding over time. Better levels of stretching, strength and focus on muscular health with small substitutions in the right format will begin to add up. Control what you can control and limit your losses. Starting your next ride better hydrated, rested and flexible may start you down the road to your best season ever and closer to obtaining your goals than ever before. Enjoy the ride.


Twitter: @MasterBikeFit
Facebook: /MasterBikeFitter

Thursday, November 3, 2011

Online Question: "When fitting clients, what do you find the correlation is of saddle height and leg extension (at max)?"

Marc,

This is a great question and I would say drop it 2mm (about the width of a sharpie marker), but I urge you to look at it from another viewpoint. Instead of driving to a desired knee angle that is merely in the range, think of the knee angle as the end result of the pattern and angle of the foot at the top and bottom of the stroke after cleat placement, canting, and internal shoe support. We also have to consider the front to back (fore/aft) as the relationship between the knee over (plus or minus) the foot can affect timing as well as knee health. You have to think of the femur as a lever similar to a locomotive with the foot acting as a concentric in the connection. My clients are all put through a thorough flexibility and structural exam so I know ahead of time exactly what the limitations are, and you will definitely need to know the profile of the lower back and sacrum of that individual. 


Seat height can vary and be environmental.  Houston (Gulf Coast/flat) clients left to their own accord tend to gravitate towards an up and back position to make use of full extension of the leg from a position that is above and behind the pedal spindle. In most cases the knee angles will be high with the feet slightly toe down.  This footpath tends to resemble the shape of a vertical watermelon, where the emphasis is vertical extension into the stroke (think locomotive) and pulling up, with very little torque through the bottom half of the stroke. Main complaints are usually lower back and saddle issues. Austin (Hill Country) clients on the other hand tend to run slightly lower and forward since the need to have the foot in full contact through the bottom of the stroke with a slightly forward bias due to more climbing. Knees angles are usually lower here, but dependent if the client dorsiflexes pulling the foot flat through the bottom of the stroke.  The foot tracing here looks like a fat egg since the lower and forward saddle produces more torque through the bottom. Common issues are lower back, quads and hands since most folks are too short in their reach after moving the saddle forward to place the knee farther over the foot.


 In either case the knee angles will vary depending on the individual and their conditions but it is most important to listen to cues of what they want and where they feel that they need it most. You are just choosing different sides of the range depending on the goals of that person. The casual rider with an emphasis on comfort may want to be back and down to change the weight distribution to relieve pressure off their hands and the saddle interface is paramount. More performance oriented individuals may tend to trend on the higher side as weight distribution leans towards the front end more and even more so for triathlon. Hope all is well in Florida.  Enjoy the ride. 

Twitter: @MasterBikeFit
Facebook: /MasterBikeFitter


Thursday, October 27, 2011

Footbalance Partners with Houston Based Bike Fit Studio


The custom footbed company makes custom bike fitting even more customized. 
Footbalance, an innovator in custom footbed technology, is pleased to announce a partnership with Tad Hughes Custom Fit Studio, a Houston, Texas- based independent bike fit studio offering dynamic, biomechanical, motion capture bike fittings, performed by nationally recognized bike fitter, Tad Hughes. The Footbalance Recommendation System (FRS) will enhance customized fit options available to cyclists and triathletes in the Texas area. Tad Hughes Custom Fit Studio is located at 9414 Gaylord Dr. in Houston, TX.
"Within the specialty of professional bike fitting, what separates the good from the great is one’s ability to work with the foot and pedal interface, the cornerstone of bike fit.  Footbalance's system of diagnosing, assessing and producing a truly custom foot bed formed to nuances of the client's individual feet is a game changer,” says Tad Hughes Custom Fit Studio Owner, Tad Hughes.“Their new cycling specific products will allow us to correct challenges associated with client's performance, comfort and other biomedical irregularities at a reasonable cost.”
Tad Hughes Custom Fit Studio offers biomechanical-based bike fitting“Tad Hughes choosing Footbalance as his custom footbed of choice really validates the performance of Footbalance among cyclists and triathletes,” says Footbalance North America’s President and Managing Director Matt Kaplan.“We’re happy to have the support of the most elite bike fitters in the business.”
Footbalance custom-molded footbeds help facilitate proper alignment of feet and ankles which can affect stability, prevent injury and improve performance.  Specialty retail shops rapidly mold Footbalance’s full line of custom footbeds in fewer than 10 minutes using the Footbalance Recommendation System (FRS) software to provide a free overview of users’ foot dynamics and stance.
With its North American Headquarters in San Diego, California, Footbalance was developed by a Finnish physiotherapist specializing in podiatric medicine. The system enables the rapid production of fully customized footbeds at retail stores in less than ten minutes. Available for fittings at shops and special events across the US and Canada, Footbalance footbeds support your feet in proper alignment to promote healthy foot function, improving overall body alignment.www.footbalance.com  www.twitter.com/footbalance  www.facebook.com/footbalance
For further information contact: Hilary Hutcheson, PR Director, (503) 828-7074, hilary@outsidemedia.com