Ride healthier: Bike fitting for the perfectly customised bike
Once is always a first: Conny rents an e-bike for the first time on a bike tour with friends in South Tyrol. She is so enthusiastic that she subsequently buys this very bike - a Cube Reaction - second-hand so that she can go exploring at home. "I used to think that e-bikes were for old people," she explains, "but after the test ride, I completely changed my mind. Firstly, you can cover longer distances on an e-bike than on a normal bike and of course you get to see more. And secondly, you don't run out of breath so quickly when it gets hilly."
Of course, there were quite a few mountains and hills in South Tyrol. At home, however, the hills usually prevented her from cycling. "I tended to be the lazy type," she laughs. It's different with the e-bike: here she loves the speed and reports that she has even made it all the way up the hairpin bends. "We would never have done that on a normal bike, we would have run out of steam," says the 50-year-old, who lives near Augsburg.
Target: 100 kilometres
Her new bike was delivered just before Christmas - and she already has a big goal in mind: a 100-kilometre tour from Bad Tölz in Upper Bavaria to Innsbruck in Austria - and MYBIKE is accompanying her as part of the MYBIKE Challenge 100, for which suitable applicants were sought in the spring. Because a bike that is perfectly tailored to your own needs and body is just as important as having enough air in the tyres or juice in the battery, especially for longer tours like Conny's, Conny first went to the Bavarian capital of Munich for a professional bike fitting. Under the watchful eye of "fitting pope" Dr Kim Tofaute, her Cube Reaction was disassembled and made fit for big challenges piece by piece.
You can watch the bike fitting video with MYBIKE reader Conny here
What is done during a bike fitting?
"Today we want to make sure that we adjust the bike properly and tune it ergonomically, for example with a better saddle, better grips and pedals. And of course we've also brought lots of other things with us," says Dr Kim Tofaute, welcoming his visitor. And just like a real doctor, the well-known ergonomics expert starts with a proper medical history: "Do you have any complaints?" asks Dagny Hilpert from Tofaute's team, who, like the doctor, has also travelled all the way from Koblenz to Munich.
"Tension," answers Conny, "especially in the shoulder and neck area when driving for long periods. And sometimes I have pain in my lower back - especially when I stand up after sitting for a long time at work." Health and fitness are therefore particularly important to her. And cycling as a balance to everyday life. "This information helps to better assess how a cyclist wants to move in the future," explains Lothar Schiffner from Ergon, which contributed the corresponding ergonomic swap components. "We recommend different products for sportier goals than for a more leisurely riding style."
The right measurements are crucial for bike fitting
However, the key to a professional ergonomic analysis is first of all the precise measurement of Conny's anatomy and many other biomechanical values. Conny's buttock bone distance is measured digitally by sitting on a kind of square stool on which pressure-sensitive sensors are attached. "This tells us which saddle width is optimal," explains Dr Kim Tofaute and recommends an "ST Core" saddle in M/L in a special shape for the female anatomy and with full-surface cushioning, which should help Conny with her back problems. Then her inside leg length is measured, as well as her arm length, shoulder width, thigh and buttock circumference and the exact size of her hand.
Material, components and a movement analysis
Conny rides in normal sports shoes. Dr Kim Tofaute recommends insoles with a stiffener on the underside, which should ensure that the power is transmitted optimally and protect against "sleepy feet". The Cube is then clamped into a roller trainer, and while Conny pedals "dry", the saddle height is adjusted as if on a test stand.
Tofaute observes every movement closely. He also recommends different grips and pedals. "The standard grips don't provide particularly good ergonomics, especially if you ride for a long time and get tired and your wrist naturally bends." The flat "GS1 Evo" grip, which stabilises the wrist, is designed to prevent this. "And you should also use a special ergonomic pedal. The shape is adapted to that of the shoes, the pedalling surface is maximised so that there are no unnecessary pressure points and the pressure distribution is optimal. In addition, the foot is automatically positioned correctly thanks to the inner stop. We'll screw these onto the bike now and then Conny can really step on the gas!"
Kim Tofaute makes the basic adjustments, such as the saddle height, using a fitting box he developed himself, which is also available to buy in shops. "We took the relevant values from the manual supplied," explains the Doc. However, this is followed by a professional check with marker points, which are attached to defined points on Conny's body and enable her movements to be computer-analysed with the help of a camera. The torso, thighs and lower legs are reduced to moving lines. "This allows me to carry out a dynamic bike fitting that is much more precise," explains Dr Kim Tofaute.
Increase piece by piece
Conny has been training for her challenge on her perfect bike since spring. She is supported by MYBIKE editor Timo. "Unfortunately, I don't manage to do it quite so regularly during the week, but at the weekend I ride at least 25 kilometres with my husband or my girlfriend - yesterday I even did 56 kilometres," she says proudly. "Timo said: a maximum of 60 kilometres - that's all I need to do in training," she laughs. "That's right," says Conny's coach. "Through regular training with increasing distances, the body adapts to the load. You don't have to reach your goal completely; on day X, adrenaline and ambition will take care of the rest. If she were to complete the 100 beforehand, she might literally run out of steam on the day of the challenge."
"At first I was worried that my sit bones and neck would hurt quickly," says Conny. "But the new saddle is great. At first I had a few problems with my coccyx, but that has since improved. And the ergonomic grips help prevent my hands from bending." Now she's only worried that the battery won't last, she says. But ergonomically, her bike is definitely optimised!
Ergonomics: The most important components
The core element of an ergonomically correct riding position is, of course, the bike itself. Only a bike that is well suited to your physique and intended use can be perfectly customised by means of bike fitting. Adjusting screws for the perfect riding position are then:
- Saddle and support: Its surface and shape should match the anatomy of the rider's backside, so this can be a lengthy search. When it comes to damping, the motto is: "As much as necessary, as little as possible!" The angle and position of the seat in relation to the bottom bracket and saddle are also variables, and the seat post is also a construction site.
- Handlebars and grips: Handlebar width and shape as well as the length and angle of the stem significantly determine the tilt of the upper body and the support angle of the arms. These have a very direct influence on pedalling efficiency, air resistance, steering forces and a major impact on comfort. Every posture is a compromise of all these factors. Ergonomic grips ensure the correct position of the wrist and palms.
- Pedals and inserts: The third point of contact is the feet. The main aim here is to transfer the pedalling forces to the crank in such a way that they are transmitted as evenly as possible and via the natural statics of the foot bones. Ergopedals are therefore usually large, cleat-free and their shape helps with the correct positioning of the shoes. Insoles in the shoes correct the ankle joint position, which is not one hundred per cent natural when pedalling, and support the arch of the foot.
Bike fitting box for at home
A computerised video analysis and personal advice from an expert are of course luxury class, although also worthwhile, as you can see from Conny. If you don't want to afford this, you can also "fit" the basics of ergonomics on your bike yourself at home. Dr Tofaute and his colleagues at Ergon have packed everything you need into a box that you can buy, including instructions and conversion tables that anyone can follow. 29.95 euros.
MYBIKE is giving away 5 Ergon Comfort fitting boxes
With the Fitting-Box Comfort you can adjust your bike "step by step" easily, quickly and precisely, without any previous knowledge.
We are giving away 5 fitting boxes! Click here for the competition
