1. This is the place!!

2. 1. Newcomers? 2. Membership cards / T-shirts – see Bob - $30 13 month membership and T-Shirt - $15 Re-up membership - $15 T-shirt Membership gets you a bunch of discounts from a variety of localsports stores (too many to list). Check the club website for details! 3. Race Updates REV3 Branson Ironman World Championship—Kona Kansas City Marathon 4. Tonight’s Topic: Bike Clinic—Bike Fit and Form

3. Upcoming Local Events SAT Nov 9 8:00am CERNER 15K, Legends, Kansas City, KS SAT Nov 23 9:00am MCTP TURKEY TROT 5K Ft. Leavenworth, KS THU Nov 28 8:00am TURKEY TROT 5K Parkville, MO SAT Dec 7 10:00am RUDOLF RED NOSE RUN Leavenworth, KS 7.2M SAT Dec 15 8:00 am JINGLE BELL UNDERGROUND 5K Lenexa, KS Check www.mararunning,org for more eventswww.mararunning,org

4. Bike Fit by Brendan

5. Body Geometry Fit Bicycle Sizing Frame Sizing

6. BG Fit Method was first introduced by SBCU in 2005 Joint venture with Dr. Andy Pruitt EdD Boulder Center for Sports Medicine Skills Needed to Perform Best Possible Bike Fitting Anatomy, Biomechanics and Appropriate Adjustments Needed on the Bike to Achieve a Great Fit

7. BG FIT Technician Trained at SBCU Passing attendees who meet post course requirements will earn the title.

8. Three Parts to the Fit 20 Step Pre-fit Assessment 15 step bike fitting Establish a complete understanding of the riders goals, physical capabilities and body structure.

9. Bike Sizing Select the right bike and starting size Level the bike. Set saddle height. Set saddle fore aft. Adjust stem. Set bar rotation.

10. Riding …shouldn’t be painful. Back, knees, hips, feet, shoulders, neck, hands hurt after several hours something is amiss.

11. Frame Size Determined from length of the seat tube Center of the bottom bracket to the center of the top tube. Center of the bottom bracket to the top of the top tube. Top tube length Women generally have shorter upper bodies and need a bike with a shorter top tube than men. Seat Tube Angle Road Racing is 73.5 degrees Time trialists, duathletes and triathletes prefer steeper angles more forward position. Some are built with 80 degree seat tube angle.

12. Choose your frame size Inseam – back to a wall with a 1 inch book between legs snug. Measure floor to top of the book. Frame should be.65 of inseam for center to center. Add 1.5 for center to top. Some others say 10 cm of post should be showing when the rider is sized. In general you should have 1 inch of clearance between your crotch and the top tube in stocking feet.

13. Saddle Position on the bike If saddle is too high, your hips will rock with each pedal stroke If saddle is too low you will tend to slide forward toward the saddle nose. Select the proper saddle Men’s and Women’s Butt O Meter 130, 143, 155

14. Handlebar selection Width of shoulders Arms should be generally straight to brake hoods. Discomfort and/or pain can result from improperly selected handlebars.

15. Crank Arm length Predetermined by Bike Size Inseam Length – Less than 31 170-172.5 – 31-33 172.5-175 – 33-35 175-177.5 – Greater than 35 177.5-180

16. Handlebar Reach and Angle Ear over your elbow in the aero position Back of the head bisects the elbow.

17. Stem Lengths No superman No bus driver 50,60,70,80,90,100 Different Angles.

18. Pedals Speedplay and Shimano Float – 0⁰ – 15⁰ Accessibility – Dual - Sided – One - Sided

19. Who Benefits? Beginners: those unfamiliar with the proper fit and feel of a bike will gain an excellent baseline for comfort and positioning going forward. The Uncomfortable: those who cannot get comfortable on their current set up or have nagging injuries can have their issues alleviated with a better set up. Competitors: those who are looking for measureable gains will find them after “dialing in” their bike position. Comfort is speed.

20. Pedal Stroke Mechanics By George

21. Main Points 1.Get the right fit (foot, leg, hip, body alignment) 2.Learn to use your gears 3.Stay seated as much as practical on hills 4.Develop a good cadence NOTE—From this point on, open in Notes Page to read the Key Points of each slide and bullet

22. Foot/Cleat Position

23. Pedal Stroke Made Easy

24. Drills Spinning classes High cadence spin up drill Isolated leg training Learn to use your gears

25. Optimal Cadence High cadence – Works cardiovascular system more – Reduces workload for each pedal stroke Low cadence – Lower oxygen consumption – Greater workload for each pedal stroke Optimal balance is different for everyone, experiment to see what works best for you

26. How to Attack Hills? Rolling hills Use momentum to carry you up start of hill Short hills, power hard through lower portion Shift through rear sprocket cluster as cadence drops Hopefully stay in big chain ring up front Near the end, get out of saddle and power over the top Long steady climbs Don’t power too hard at lower end – this could cause you to go anaerobic Find comfortable cadence and settle in – maybe around 70 to 75 rpms Use your gears! Relax hands and upper body – no head/shoulder bobbing Shift around on saddle – scoot back slightly Stand only to regain momentum – not an efficient way to climb Near top explode out of saddle and power over the crest

27. Hills (power) Flats (speed) Flat / Downhill (Speed) Climbing Hills (Power)

28. Cycle Computer Basic Advanced

29. Bike Handling by Bob

30. Key Components Pedals Posture and Comfort Braking Cornering Descending

31. Pedals/Pedaling Flat/Platform—Power Phase only Toe Clips/Baskets—Power and Pull Phase Only Clips—All Four Phases Starting Stopping Emergency Stop Looking Back

32. Posture and Comfort Eye focus Shoulders Hands Clothing Helmet Saddle Fluids Foods

33. Braking Practice Braking – On Level Surfaces – On Down Hills Apply Brakes Gently—Hips Back – One—Back – Two--Both On Questionable Surfaces – Brake Sooner on Corner and Down Hills – Brake in a Straight Line – More Pressure on Back Brake

34. Cornering WIDE-TIGHT-WIDE Lean into the turn Inside leg up Outside leg down with pressure Road conditions Downhill vs Flat

35. Descending Hands Low near Brakes—Feet Level Low Center of Gravity Light Braking--Back Relax Are Your – Wheels Trued? – Brakes Trued? What are the Road/Weather Conditions?

36. Strength Training to Improve Your Biking Muscles Walking Lunge and/or Step Up Squat and/or Leg Press Quad Extension Hamstring Curl Calf Raise Ankle Press Ankle Rotation ABS Curls Back Extensions

37. Bike Trainers Computer-based trainers $700 - $2000 Rollers $100 - $300 Resistance trainers: wind, magnetic, or fluid $100 - $400

38. Questions?

39. TopicNameemail Swim Lessons / Swim Practice Open Water Swimming Joanie Hurst George Hodge joaniefit@hotmail.com info@leavenworthtriclub.com Bikes Brendan Sheehan (Owner - Santa Fe Trails Bike Shop. 419 Delaware St) SheeBhans@aol.com (913) 682-2444 http://santafebikes.com Individual lTRI and Running Coaching Bob Garvencoachbobgarven@yahoo.comgarven@yahoo.com Massage Therapy (Deep Tissue) Deenise ThorsenYouKneadMe1@aol.com “Girl stuff” questions Van (“Vahn”) Bert Jolene Hodge Bert_snv@yahoo.com hodgetribe@gmail.com CGSC Triathlon (3 May 2014)George Hodge info@leavenworthtriclub.com IRONMAN KANSAS 70.3 (8 June 2014) George Hodge info@leavenworthtriclub.com Who do I ask about…?

40. Next Meetings Dates/Times—To Be Determined – Swim Diagnostic Harney Gym Pool—Fort Leavenworth Date Time—To Be Determined – TRI and Bike Jersey Fit Baan Thai Restaurant---4 th and Cherokee Leavenworth Check website—Facebook—email for updates

41. Membership/T-Shirts—See Bob Individual Coaching—See Bob Decals / Hydration Products—See George November Meetings—Swim Diagnostic and Jersey Fit—Check Website, email and Facebook Door Prizes