As the colder months set in, triathletes transition their cycling training indoors, spending long hours on their trainers. While this is an excellent way to maintain fitness and build endurance, it also means more time in the saddle, making proper bike fit more critical than ever. A well-fitted bike isn't just about comfort; it’s about optimizing your performance and preventing injuries. In this blog, we’ll explore why getting a professional bike fit is essential and how it can make your indoor training sessions more productive and enjoyable.
A bike fit isn’t just about adjusting your seat height or handlebar position; it’s about customizing your bike to your body’s unique biomechanics. A professional bike fit aligns the bike to your body’s proportions, ensuring you maintain an optimal riding position. Here’s how a proper fit impacts various aspects of your performance:
Enhanced Power Output
A bike fit allows for optimal leg extension and body positioning, which maximizes your power output. With the right setup, you can engage the right muscle groups more efficiently, making each pedal stroke more powerful. This is crucial for triathletes who want to build strength and speed during their indoor sessions.
Increased Comfort During Long Rides
Indoor training can mean long hours on the bike, especially during base-building phases. An incorrect fit can lead to discomfort, saddle sores, and even chronic pain in the back, neck, or knees. A professional fit minimizes pressure points and ensures you are positioned to stay comfortable, even on extended rides.
Injury Prevention
One of the most significant benefits of a bike fit is injury prevention. Repetitive movements on an improperly fitted bike can cause overuse injuries, particularly in the knees, hips, and lower back. Proper alignment ensures your joints are not being subjected to unnecessary stress, allowing you to train consistently without setbacks.
Improved Aerodynamics
For triathletes, aerodynamics plays a key role in race performance. A professional bike fit optimizes your position for minimal wind resistance while maintaining comfort and power. This balance is crucial; an overly aggressive position might be aerodynamic but could lead to fatigue or discomfort that compromises your performance.
If you’re experiencing any of the following, it might be time to book a professional bike fit session:
Pain or discomfort: Persistent pain in your knees, hips, neck, or back during or after rides.
Numbness: Tingling or numbness in your hands, feet, or saddle area, indicating improper pressure distribution.
Inefficient Pedal Stroke: Struggling to find a smooth and efficient pedal stroke, often resulting in fatigue or muscle strain.
Difficulty Staying in Position: Constantly shifting or adjusting your position to find comfort, which can lead to lost power and inefficiency.
If you’re looking for a bike fit, there are a variety of options available in the Ottawa area. Here are some recommended bike fitters who can help you find the perfect setup:
Physio Bike Fitter: Specializing in physiotherapy-informed bike fitting, they focus on enhancing both performance and injury prevention.
Bike2Body: Known for their personalized physiotherapy bike fitting services, catering to each cyclist’s unique anatomy and needs.
Bushtukah: A trusted local shop that offers professional bike fitting services to help cyclists find their ideal setup.
The Movement Company: A multidisciplinary team that integrates physiotherapy and bike fitting to optimize rider comfort and performance.
MyVelofit: For those who prefer a virtual option, MyVelofit offers online bike fitting services using AI technology, providing convenient and accurate fits from the comfort of your home.
When booking a bike fit, it’s helpful to come prepared so the fitter can gather accurate data and make precise adjustments:
Bring Your Gear: Wear the cycling shoes, clothing, and helmet you normally use. These items can impact your position, and the fitter will adjust your setup accordingly.
Communicate Your Goals: Let the fitter know your goals, whether it’s improving your aerodynamics for triathlon racing or finding a comfortable position for long endurance rides. This information helps tailor the fit to your needs.
Be Ready for Adjustments: A bike fit may involve adjusting various components like the saddle, handlebars, cleats, and even your bike’s crank length. Be open to suggestions and adjustments that will enhance your experience.
The benefits of a professional bike fit extend beyond immediate performance gains. For triathletes, particularly those spending long hours indoors over the winter, a bike fit can:
Boost Training Consistency: When your bike is comfortable and efficient, you’re more likely to enjoy your rides, stay consistent with your training, and avoid injury setbacks.
Build Confidence: Knowing your bike is perfectly set up for your body gives you confidence in your training sessions and races. You can focus on building fitness rather than managing pain or discomfort.
Set You Up for Race Season: Winter is the perfect time to refine your bike setup so you can hit the ground running (or cycling!) when spring arrives. With a proper fit in place, you’ll have a smooth transition to outdoor training, ready to tackle any race distance with confidence.
A proper bike fit is an investment in your training and race success. As you transition to more indoor training over the winter, take the opportunity to get your bike professionally fitted to optimize your comfort, efficiency, and performance. Whether you choose an in-person session with local experts like Physio Bike Fitter, Bike2Body, or Bushtukah, or prefer the convenience of a virtual option with MyVelofit, a bike fit is an essential step to achieving your triathlon goals.
Ready to elevate your indoor training and set yourself up for a successful race season? Book your bike fit today!
Julia Aimers
CSEP Clinical Exercise Physiologist
CSEP High-Performance Specialist
Certified Triathlon, Cycling, Yoga and Swimming Coach
USA Cycling Level 2 Coach
Training Peaks Accredited Coach
A year ago I could only tread water and had not run since childhood. With the amazing Virtual Olympic course, support, guidance, and tips from of all the folks at Team Triumph I've ended the season with my first Olympic distance triathlon under my belt and am hooked! Really looking forward to the 2025 season and even to the hard work over the winter to prepare. Karen Houle
I wanted to let you know that the Perth triathlon was a great experience, I somehow placed third in my age group! What a supportive group of participants (including Team Triumph athletes), cheering bystanders and volunteers.
Thanks to your swim lessons, I learned the technical basics and gained confidence to get back in the pool after decades. And it was really special doing this with Ann Laidlaw, my bestie for many years. We did a couple of additional swims with Kevin and Team Triumph people, also a great way to continue learning and practicing good technical form.
I will continue with lane swimming and who knows, maybe there's another triathlon in my future!
I love the accountability and the structure of the Virtual 70.3 Half Ironman training program. I don't think I would have gotten this far without the program. The accountability is huge for me!
Deborah Jackman