Follow up fittings and what changes bike fit

We worked with thousands of cyclists on fit over the years and we stay in communication with a number of other very well respected fit specialists throughout the country. Our goal being to stay at the forefront of our field and share information with each other. This way we're all better fitters as a whole. Among the many topics discussed is the fact that because we are dynamic, changing beings, our fit changes.

It's fair to say that everyone can benefit from a professional accurate bike fitting and that a single fitting is better than no fitting at all. Most cyclists are fairly aware of the benefits of a good fit too. What a number of people aren't aware of is that people who ride a lot truly should get a fitting once a year. Our level of fitness changes, our weight fluctuates, we get older, what we do off the bikes changes as well. All of these factors can change your fit, your position, on a bicycle.

What we mean by "your level of fitness" refers more to volume (miles ridden and more frequent rides) than it does to actual cardiovascular performance. Your core strength is also considered here. If you are riding regularly and you are doing core work (like we all should), you'll be able to support yourself on a bike better. You'll likely be able to maintain efficiency in a more aggressive position. If on the other hand you have been riding less than normal and you've been on the couch eating cheese all winter, you are very likely to feel uncomfortable and you'll measurably less efficient on your bike than you do when your getting the miles in. It's important to be aware that you can maintain efficiency and reduce the risk of injury and discomfort by reviewing your fit relative to your volume on the bike.

Weight fluctuation is related to your level of fitness. How it affects your fit is pretty interesting. By losing weight, you have less weight to support in the riding position and most people will orient their pelvis differently on the saddle and maintain better alignment and posture. Pedal stroke can also change as a result. If you've lost a lot of weight because you are riding a lot and taking care of yourself, you should get a follow up. We've seen saddle height changes, saddle fore and aft adjustments and we've had a great number of clients realize that along with the obvious benefits of losing weight, they are also able to become more efficient and comfortable on the bike by refining their position accordingly. This can be quite inspiring and motivating, we all want the hills to be a bit easier right?

Getting older is a factor too. It very simply affects our level of fitness, flexibility, range of motion...everything. In short, it's a drag. As we age and our bodies change, our fit changes and it's very important to stay on top of our fit so that we can continue to enjoy riding long term. Our bodies require more time to recover from injury and are even more susceptible to injury in the first place. Keep an eye on yourself and you'll keep on riding well into your later years. We have clients well into their 70's that ride more miles a week than I do. It's inspiring. They've made good decisions as far as staying healthy.

What we do off the bike can make a huge difference in how we feel and perform on a bike. Work space ergonomics, stress level and other sports can all change your experience on a bike. As an example, if you were at a desk job for ten years and then switched to, let's say prep chef at a busy restaurant where you're over worked and on your feet all night. That's going to have an ergonomic affect. Your experience on your bike is likely going to change. The same goes for what your physical routine is. Golf, as I've recently learned, is about the worst sport ergonomically I've tried. Other sports have different affects on your body too. It's important to be aware of how these things are affecting you and how you feel on the bike.

We offer complimentary follow ups within a six month period and other follow up appointments are simply billed hourly at $85 per hour. They generally take an hour give or take. For those of you who have purchased a bike from us, complimentary follow ups are offered for one year from the date of purchase. If it's been a while, you seen some real changes physically or other changes, give us a call and keep yourself in check.

Where are You in Your Season?

As the 2012 season winds down, we head into the fall which makes this a great time to reflect on your past season and your accomplishments.  This downtime is very important in every athlete's season, both mentally and physically.

Or...

Maybe you are still pushing to finish your season with a late season triathlon or getting ready to run a marathon  or race cyclocross. Stay focused on the goal and don't let the lower temperatures and shorter days get in the way of training. The fall can be a great time to go after a PR or a top finish.

Wherever you are in your season right now, take some time to reflect on your successes and where you can grow. Get together with your coach and discuss ways you can build toward 2013 for even greater success. It might be adding another swim workout to your schedule, finding 1 more hour of time in the saddle or starting your first official coaching program. Whatever it is, the NEW Bespoke Fit coaching services can help you work towards your goals and have fun while doing it!


Look for our Bespoke news letter and blog as I explain “structured unstructuredness”

Welcome to the BespokeFit Blog

We've officially launched BespokeFit, a coaching and training component of our business. Although we've offered VO2 testing, fitting and coaching in the past, we've decided to build on that experience. With that in mind we have started this new blog which will contain training advice, reviews of various products we use for training, updates to our services as well as interviews and feedback from a few athletes we're working with. You are welcome to post comments and questions for the staff here as well. All posts require approval so they may take a day to pop up but please feel free to reach out.

Here are the fine folks you'll be working with. Rest assured you are always working with an experienced, qualified expert here at Bespoke.

Ari Bronsztein - Co-founder and partner at Bespoke
USA Cycling Level 2 Expert Coach
Serotta Advanced Fit Specialist
F.I.S.T Certified
SICI Certified


Keith McDonald - Industry Veteran and new addition to the team at Bespoke
B.Sc. in Applied Physiology and Kinesiology
USA Track and Field Certified Coach Level 2
Certified Strength and Conditioning Specialist (CSCS)
NASM Performance Enhancement Specialist (PES)
BikeFit Pro Trained 


The BespokeFit Menu:


Complete Professional Fitting = $275.00
Retul Motion Capture
Spin Scan Analysis
SICI Certified
Fist Certified
Serotta Advanced Fit Specialists 

Road and Mountain Cycling Guided Training Plans
These plans have been built to best suit the events you're targeting and can be tailored to suit Criterium, road, cyclocross, and mountain bike racing.

Climbing Guided Plan   

$150 (12 week plan for Intermediate-Developing or Advanced athletes)                         
$200 (14 week plan for Beginner or Intermediate-Developing athletes) 

Sprinting Guided Plan   

$150 (12 week plan for Intermediate-Developing or Advanced athletes)                         
$200 (14 week plan for Beginner or Intermediate-Developing athletes) 

Time Trial Guided Plan

$150 (12 week plan for Intermediate-Developing or Advanced athletes)                         
$200 (14 week plan for Beginner or Intermediate-Developing athletes) 

The All - A - Round Guided Plan          

$300 (20 week plan for Intermediate-Developing or Advanced athletes)
$350 (24 week plan for Beginner or Intermediate-Developing athletes)

Century Rider - Randonneur                 

$350  (24 week plan for Intermediate-Developing or Advanced athletes)




                         

Triathlon Training Plans

Olympic Distance Guided Plans

$200 -14 week plan for Intermediate-Developing or Advanced athletes                    

$250 -16 week plan for Beginner or Intermediate-Developing athletes

Half Ironman Guided Plans           

$225 -14 week plan for Intermediate-Developing or Advanced athletes

$300 -20 week plan for Beginner or Intermediate-Developing athletes

Ironman Guided Plan                 

$475  -20 week plan for Intermediate-Developing or Advanced athletes

                           

$100 one time set up fee for all plans

 

VO2  Testing  $175 for the first test $125 for each test thereafter

                                         
Each Package Includes:

• Set-up of training periodization for the period of the 20 weeks, that considers your goal races and other personal commitments.
• VO2 Testing to determine accurate heart rate training zones, or detailed threshold testing with a coach (*at a discount price) to determine physiological specifics for incorporation into your Bespoke Fit Plan.
• Free Training Peaks during the 20 week, where workouts are posted, and used to record results/track progress for each workout.
• 10% shop discount (excluding bikes, labor and sale items)
• Daily workouts, issued for entire period of your plan.
• General race execution guidelines, presented at key races described below.
• Strength training plan, with specific gym exercises and descriptions, where appropriate.
• Personal race execution/pacing strategy developed by your coach and delivered, prior to race day. This is based on your training performance indicators as produced by your Bespoke Fit plan and uses a combination of power (if available), pace and heart rate data. It will also include recommendation on swim starting location for your ability and race venue.

**Custom one on one plans to be announced very soon**