What is FUSION?

At the end of 2017, I felt it was time to review and update the fitting services offered at Vector Cycle Works.  Those who know me know that I am one to constantly scrutinize and reevaluate everything I do in order to provide a better service that is appropriate to the needs of my customers.  My knowledge focus, process evolution, and desire to innovate in the bike fitting space is a reaction to what I see and hear with the people who come in for a bike fit.

There's no doubt in my mind that bike fitting is a very confusing concept from a consumer perspective.  There is a wide range of services generally labeled as a "bike fit" - from something as basic as getting the seat height good enough to the in-depth services that dedicated fitters like myself and others do.  Prices range from free to $$$$.  Within the fitting industry, there are disagreements in philosophies as to what is most effective, with some fitters taking a more geometric approach, while others are more medical (I say "yes" to both, but the emphasis depends on the customer's needs).

Further complicating matters, you have the concept of a pre-purchase bike sizing (i.e. the Vector Cycle Works MATCH service, formally known as RightBike), which some will call a bike fit, versus what I consider a bike fit, such as the Vector Cycle Works CORE and FUSION services.  It's confusing, and hard to understand what to expect when you schedule a bike fit with Fitter X.  I'm probably muddying the waters a bit by offering a sizing service as well as two different fit services.  So, let's see if I can clarify that a bit here.

My philosophies are shaped by a few key tenets:

1.  It's not about the bike.  I sometimes toy with calling what I do "cyclist fitting" or "ride tuning" or something like that, just to reduce the emphasis on the bike, but that would just further confuse matters, so "bike fitting" it is.  The key here is that it's about the human and how they interact with the bike - those few points where you touch the bike.  Everything we do is about mating those surfaces up better.  We fit the bike to you, not you to the bike.  Sure, there may be a need to swap some bicycle components, but the fact is that we are only doing that as a reaction to the needs of the human powering the bicycle.  The CORE of what we do as bike fitting goes (see what I did there?) is about accommodating the human, as is.  I've come to the realization over time that what I do is closer to athletic training or physical therapy than it is to the services offered by a bike shop.

2.  You are an athlete.  Many of my customers come in as a result of being inactive for a period of time (often measured in decades) and deciding that riding a bike looks like a good way to get in shape.  They then learn it hurts a bit more than they remember as a kid.  Sometimes, these folks sell themselves a bit short - "I'm just looking to get in shape."  I don't care what others might say, but I look at every person that comes in here with a sense of pride in them, and as an athlete.  You are a cyclist, and you are an athlete.  Whether you want to ride another mile without pain or are looking for a higher step on the podium, you are an athlete performing at whatever level is your maximum.  As an athlete, you will push your boundaries of human performance, whatever they may be.  When we push those boundaries, that's when we learn how much we can do, or how much it hurts to do it or exceed those boundaries.

3.  You are an energy system.  There are a couple of terms I use a lot in the studio - stability and energy conservation.  A core tenet of every Vector Cycle Works bike fit is energy conservation.  In order to be more efficient, we need to not be wasting energy on things that are not being put into the pedals.  We expend a lot more energy on a bike than what we put into the pedals.  You might be able to sustain 200 watts for an hour, but you will burn more calories than what is needed to produce those 200 sustained watts.  Power to the pedals is just one component of the energy system.  Unstable on the saddle?  That's a waste of energy because the "core" muscles have to work harder to keep you stable.  Less than optimal foot/pedal interface?  Another waste of energy because the oxygen-hungry muscles in the lower extremity are working hard to stabilize every pedal stroke.  Not relaxed?  More wasted energy.  Wasted energy results in increased fatigue rates, which results in more discomfort further into the ride.

From what I've seen in the studio, most folks are not optimized off the bike, let alone on the bike.  We are all asymmetrical piles of meat and bones, yet we try to interact with this crazy pile of carbon fiber, aluminum, and other stuff which is mostly symmetrical.  As with any sports-specific movement, cycling is going to strengthen and develop some muscles (our prime movers) while utilizing, but not necessarily developing other muscles (the muscles that stabilize the movement).  We develop imbalances through repetition, and repetitive use injuries are common among my customers.  I expect everyone who comes in here to have some level of dysfunction, but the number of people who are on the verge of injury or have already experienced it is concerning.  A proper bike fit could prevent some of these, but it's not the complete cure.  How does the old saying go?  An ounce of prevention is worth a pound of cure?

The Vector Cycle Works CORE bike fit is as good or better than what other fitters will charge $300+ for - we are establishing a stable foundation for your comfort and efficiency.  We will make you more comfortable, which allows you to ride longer or more often, which allows you to build the engine so you can be faster, or increase your performance.  CORE is as comprehensive and thorough as any accommodative bike fit will be.  Every Vector Cycle Works fit is a partnership in comfort and efficiency.

FUSION takes this further yet.  FUSION goes beyond just accommodating who you are right now and accepting that for what it is.  I like to think of FUSION as being the ultimate cycling-focused human performance system.  We are now delving more deeply into our understanding of the engine and learning what aspects of that engine are preventing it from performing at its maximum.  In essence, we are looking to blow the lid off what is holding you back and increase that maximum.  It's a little bit of work off the bike to be better on the bike.  Here's how it works:

1.  Initial Session - The initial FUSION session is similar to the initial CORE session, with 2 additional pieces: 1) We perform a Functional Movement Screen to identify your deficiencies.  2) You receive an online workout from Functional Movement Systems with videos of functional exercises tailored to your needs.  Generally this is about 10-15 minutes a day of simple exercises to help you be a better you.  Most require very little equipment, although I've found that a foam roller is a critical piece of equipment.  If you don't have one, you probably should (you can get them cheap at www.performbetter.com).

2.  Two Week Visit - At your first visit, we will schedule 3 follow-up sessions.  At week 2, you will come back without the bike (unless you are experiencing any pain - then we will accommodate).  We are going to focus on the functional movement correctives during a one hour session.  We're going to work on some basics and build on the online workout you received after your initial session.  What is fun about this session is that we start to really dial in what works for you.  We will measure, try an exercise, and then measure again.  Did your movement improve?  If so, we have identified a useful tool.  If not, we throw that out.  We're not about wasting time - we're looking for the most bang for the buck with your movement plan.  You really only need 10-15 minutes a day.

3.  Four Week Visit - Like the week 2 visit, we are going to continue our focus on the corrective strategies, and if you've shown some progress, we're going to continue to build on your base, continuing to move up the ladder of mobilization, stabilization, and strengthening.

4.  Six Week Visit - Your "final" (and I really hesitate to call it that) FUSION session involves bringing the bike back.  We tidy up any fit issues, perform an additional Functional Movement Screen, and send you home with another online training plan tailored to the new and improved you.

So far, we've seen some really nice results in the studio.  It's obviously a bit of a commitment - we're looking at close to two months of working together (and I'm flexible - we can stretch that out as you need to, although I'm not an advocate of tightening up that timeline).  This works very well leading up to an "A" race or a targeted event, and we just have to start the process out a couple of months before that event.  Locally, a couple of very popular events that my customers target include the Ironman 70.3 Muncie in July, the RAIN Ride in late July, the Rollfast Gran Fondo in September, the Brown County Epic in October, or the Hilly Hundred in October.

The time is getting tight to complete the FUSION process for IM Muncie or RAIN, but there is time.  If you are interested, you can schedule your FUSION initial session at this link.  I look forward to helping you get the most out of your ride!

2018 Service Menu

As the calendar turns over to a new year, this is a time to reflect on the past year and look ahead to the next year and beyond.  2017 has been a very successful year at Vector Cycle Works, and it's because of the great people that come into the studio.  In 2017, we did about 260 fit sessions.  That was a lot.  Maybe even a bit too much.  Every session is a new challenge and a new learning experience, and every session helps me to evolve as a bike fitter.  Along with that, a few bike fitters from around the country came to the studio to take the BikeFit Level 1 course, which is always a lot of fun.

There were a few challenges this year, too.  Aside from dealing with a head injury from October 2016, I also had some scheduling challenges, thanks in part to coaching soccer in the spring.  This didn't help my availability, and one of my biggest challenges this year was keeping up with the needs of new and established customers.  I know I failed a few people on this, and had a few people go elsewhere.  I'm one to dwell on these failings because I simply want to be the best service provider I can be.  You deserve the best, and I am sorry if I have disappointed anybody.  I am always trying to improve, so as the holidays roll through, it's time to make some changes.

1. No more soccer.  The good news is that there is no more soccer, which was especially painful since the soccer seasons are at very busy times in the studio.  This should make the April-June window better.  We do still have gymnastics meets, which run from January to March, but those are a little easier to work around.  The biggest challenge is that the event schedule doesn't seem to get set very far in advance.

2. More disciplined hours.  I know I can get a bit too chatty at times and don't make the best use of my time or yours, so I'm going to be more disciplined about that.  I've updated my schedule and services with more defined time blocks, and have set up my weekly schedule where weeknights have more emphasis on follow-ups and FMS sessions.  New customers will be limited to weekends, and maybe available evenings by request.

3. Redefined services.  This is where the big changes are and the main reason for this post.  I did a lot of soul-searching over the last few months, trying to find a way to make the Vector Cycle Works services more effective, more appropriate to what you want, and to also provide a bit more balance in my own life - if I am pushing myself too hard, I worry about the quality of my work going down, and I can't do that to you.

So, with that said, here is the updated service menu, and you can read more at www.vectorcycleworks.com.

MATCH Bike Sizing - $100

MATCH is the new replacement for RightBike.  It's basically the same service - you come in, we talk a bit and take you through the FIST sizing protocol, and then I generate a list of bikes for you.  I had to rename this because my name is dangerously close to a trademarked name in the industry.  As the name implies, we are trying to find a bike solution that is a perfect match for your body.  I really enjoy doing this for people, but I have been disappointed with myself because of the results for you.  What has happened is that it is generally a week turnaround before you get your report.  That's just not acceptable, in my mind.  In that week, I'm scrambling to update my bike list, fix broken links, etc.  It's a lot of work, and sometimes I've had over 20 hours into getting a list of bike solutions for one customer.  I find this disappointing and frustrating, and not good enough service.  That's a bunch of data entry time, it's too long for you to wait, and takes time from my efforts to continue to evolve as a fitter.

I have explored a few different avenues with this, including looking at a few other solutions and paying for another bike database tool, but it has been disappointing.  So, over the last few weeks, I have dusted off a part of my brain I haven't used in a while and created a software solution that allows us to generate a report of bike solutions in a matter of minutes.  It's still a work in progress, but it's got a lot of potential.  I think you'll like it.  I'm putting some stuff in place to make it useful to a customer base beyond those who come to Vector Cycle Works.

VERGE Component Testing - Free to Established Customers

Up until recently, I had the idea that offering free saddle testing was a good opportunity for people to knock out what is often a major complaint and distraction from the rider's comfort.  Honestly, this hasn't worked quite as well as I thought.  I've had a few saddles that have gone out and never come back and I can't get a hold of the customer.  Since I try to keep inventory low, but selection wide, it's hard to balance this.  This needs to be better for all of us.

So, VERGE is the new solution.  This is no longer a standalone service.  VERGE is a free extra session for customers that have come in for a Match bike sizing or a bike fit.  My approach is slightly changed - I always like to work with what you have first, and many times, the saddle is not the reason the saddle hurts - it's something else in the fit.  So, I am taking the "fit first" concept a bit farther and using this as an extension to your established base with a Vector Cycle Works fit.  As we work through the fit process and discover opportunities for more comfort and efficiency at the touch points on the bike.  VERGE is no longer just a saddle thing - it's an opportunity to explore saddles, handlebars, aerobars, and/or crank arm lengths.  There can be a lot to be gained with these changes, but I feel a lot more confident in your solution if we have established a base for your comfort and power.  VERGE component testing also includes free installation of any parts.

CORE Bike Fit - $200

CoreFit has now been renamed CORE.  The service is basically the same - an initial 2 1/2 hour session, with a free 1 1/2 hour follow-up.  The main difference is that we are going to put a bit more emphasis on that follow-up by scheduling it as we wrap up the initial session.  CoreFit turned out to be a very popular service that is more comprehensive than what most fitters in the area change $300+ for.  CORE builds on that.  All BikeFit fitting parts are included.  CORE includes a full report e-mailed to you and a follow-up phone call/e-mail within 3 weeks of the initial appointment, and again after 3 weeks after the follow-up.  A free VERGE session is available to CORE customers, as well.

FUSION Bike Fit - $350

I'm really excited about this one.  FUSION replaces ForeverFit and changes the way we think about what a bike fit is.  As the name implies, FUSION is the ultimate fusion of body and bike.  While CORE and most bike fitting is seen as an accommodative process - putting a bike underneath you that accommodates you as you are at the moment - FUSION takes this a step further to help you improve yourself as a rider.  If you are having a hard time reaching the level of performance and comfort that you like, FUSION is going to help you break through the barriers hidden within you that are holding you back.

The initial session is about 3 1/2 hours - we do everything we do with CORE, but add in a Functional Movement Screen.  The FMS helps us find your deficiencies and asymmetries that prevent you from performing your best, on the bike and in any athletic endeavor.  You will receive a 7 week FMS Pro 360 online functional workout, which includes a functional workout designed specifically for you.  Your workout is generally about 10-15 minutes of movement-specific training per day.  You will leave the initial session with 3 more sessions scheduled - 2 more FMS-only sessions at 2 weeks and 4 weeks, and then a final follow-up with the bike at 6 weeks or so.  We can also work in a free VERGE session in there, if desired.

When the dust settles, we have worked together 4-5 times over a 6-8 week period to help you become an even better you.

As I mentioned, FUSION is exciting to me, as this is starting to really challenge the way we traditionally think about bike fitting.  I've been striving to find ways to take what we know as bike fitting to a deeper understanding.  Bike fitting is not a bike thing - we strive for comfort and efficiency to enable a specific type of human performance.  If you are looking for more comfort and performance, FUSION is a deep dive into understanding yourself as a rider, athlete and as a human in order to help you reach your true potential.

Those are the main services.  Additionally, we can do FMS as standalone sessions, even if you are not a cyclist.  These are billed at $50 per hour and are 1 hour sessions.  Any additional fit sessions beyond what is described here, including additional bikes or additional shoes are billed at $50 per hour.  The exception to this is existing ForeverFit customers - you still have your ForeverFit guarantee for as long as you own your bike.

There is so much more going on, but this is the important stuff for now.  I am excited about what 2018 will bring and look forward to you being a part of it!  Schedule some time at Vector Cycle Works soon at https://vectorcycleworks.appointlet.com.  If you don't see anything that works, call me at 317-833-0702 and we might be able to find some other options.

Thank You!

Why Now is a Great Time to get in to Vector Cycle Works

It's that time of the year - the days are getting shorter and it's starting to cool off a bit in Central Indiana.  The  triathlon, mountain biking, and road racing seasons are wrapping up.  The holidays are going to be upon us soon, which generally means a busy time of the year with a lot of calories.  Things even slow down a little bit here in the Vector Cycle Works studio.  Other than the cyclocross folks, bike commuters, and hardcore riders, it's the time of year when we start to spend a bit less time on our bikes and maybe even put them away for a few months.

In my opinion, this is an opportunity.  This is the time to get in to Vector Cycle Works.  Here are a few reasons why:

Get a head start on your next season.  

Bike fitting at Vector Cycle Works is not a "one and done" deal - it's a partnership.  If you are looking at improving for next season, this is a great opportunity to get ahead.  A CoreFit or ForeverFit bike fit can help you establish a comfortable and efficient foundation for winter training, so you can build your engine for your best season yet.  With the Vector Cycle Works ForeverFit and Functional Movement services, you can maximize your work off the bike to improve your performance and experience on the bike.

You still remember what hurts.

If you've been out riding regularly and dealing with knee pain, saddle issues, back pain, numbness, or any of the many other cycling-related issues cyclists tend to accept as "that's just how it's supposed to be", now is a great time to get a fit while you still remember what bothers you.  Maybe the saddle has been an issue, or maybe you just want to try something else.  This is your chance to make those changes - with a CoreFit or ForeverFit bike fit or a free saddle test, we can establish a base to get you more comfortable now and follow-up when you start really ramping up your riding again.

There are great deals to be had on a bike right now.

I was talking with a few of the local bike shops this week and they've got some really nice bikes priced to move.  The 2018 models are coming out now and the remaining 2017s are being offered at a really good price.  If you are thinking about getting a new bike, this is a great time to do a RightBike session to find out what fits you best.

Focus on your function.

As an FMS (Functional Movement Systems) pro and guy who deals with a lot of pain, I'm a big advocate of understanding how our bodies work, recognizing our deficiencies, and doing the appropriate work to overcome our limits.  With FMS, we can do some work off the bike to improve our overall daily function and experience on the bike.  Most of my customers want to just get on the bike and hammer out the miles.  I see a ton of hip dysfunction that is holding people back from being their best.  A little bit of work to establish balance within the body can help prevent injury, improve comfort, and improve performance.  It's a matter of understanding what you need and focusing on that.  With FMS sessions or ForeverFit, you get a functional training plan that might be just 10 minutes a day to improve you overall.  It's really cool stuff.  Whether you are managing pain or looking to get those last few watts, an FMS plan designed specifically for you can help you make big gains with a small investment in time and money.

You can learn to love trainer season.

I geek out about trainers and training with power.  If you are interested in getting a trainer, Vector Cycle Works is a dealer for Kinetic, Wahoo, Tacx, CycleOps, Elite, and a few others.  Indoor training doesn't have to be awful.  With a trainer purchase, I will come to your house (in the central Indiana area), set up your trainer, and help you get connected with your choice of software to make your indoor training effective.  There are really great tools available, and I'm here to help you sort through those and find the best one for you.

The lines aren't as long.

One of the challenges at Vector Cycle Works is that there can be as much as a 6-8 week wait to get in.  There isn't right now - it's down to just a couple of weeks.  If you want to get in, now's the time to do it!  If you're not sure where to start, here's what I would do:

1. If you don't have a bike or want a new one, schedule a RightBike session.  We will spend about two hours getting an understanding of your goals and sizing you up to find your happy place in space.  You will then get a list of bikes (it usually takes me a few days) that will fit you.  You can then go out and get that bike.  Bring your RightBike report with and the shops can usually set it up according to your report so you can test ride.  The cost of your RightBike session ($100) will apply to a subsequent CoreFit or ForeverFit bike fit.
2. Do a free saddle test.  If you haven't experienced a saddle that fits you well, you don't know what you're missing.  Try out one or all of the 75 different saddles available and find the one that feels the best.
3. Once you've got yourself some good equipment, it's time to schedule a CoreFit bike fit.  The CoreFit bike fit service is $150 and is as comprehensive as for what others are charging $250-400.  CoreFit offers a lot of value for the money.  It's a great way to establish a Vector Cycle Works partnership.  We will delve deep into understanding your body
4. Get some time in now before it's too cold to ride, or maybe start some indoor training.  Maybe use your free CoreFit follow up to tweak things a bit.
5. Upgrade to ForeverFit.  You can upgrade from CoreFit to ForeverFit for the cost difference, which is currently $150.  You will get the ForeverFit guarantee for as long as you own the bike, and you'll get a Functional Movement Screen and a 6-week functional training plan.  You can use this to help make bigger gains as you get ready for next year.

When it comes down to it, I'm here to help.  I often say that I'm an evangelist for cycling and healthy living before I'm a bike fitter.  I do bike fitting because I love helping people enjoy riding a bike.  Regardless of your abilities or riding experience, you can get more out of your ride.  I'd love to help!  If you have questions, you can call me at 317-833-0702 or e-mail me at travis@vectorcycleworks.com and we can get a better understanding of your goals and come up with a plan that will help you reach them.

Or, if you are ready to take the plunge, you can schedule at https://vectorcycleworks.appointlet.com.  See you soon!

Sharing the BikeFit Love

The Vector Cycle Works studio had a bit different feel this weekend - it is still all about getting people more comfortable on their bikes, but this time there were 4 fitters in the room.

I am a BikeFit Instructor, and hosted a BikeFit Level 1 class of 3 students at the studio/my home this weekend.  Level 1 is an intense two days of a little lecture with a lot of hands-on training.  The main objective is to help fitters establish a good foundation for a bike fit by focusing on the foot/pedal interface.  

The first day, we go over the details of cleat placement and the various tools that BikeFit provides to improve the rider's connection to the pedal.  The foot/pedal interface is often overlooked as part of the fit, yet so important for mechanical efficiency and comfort.  Poor cleat placement can manifest itself where you might not expect it.  We take the time to understand how to assess, measure, and implement appropriate accommodations for a rider.  Our students become the test subjects on this day, getting an opportunity to gain experience with each other and different pedal systems.  

Sometimes, in a class like this, things will go pretty smoothly and you get some relatively straightforward people.  That's no fun!  We had some interesting things going on, and that was great - the students got experience with different wedge options, use of pedal spacers, use of leg length shims, and got to see some things that might be a bit counter-intuitive.  We also got to work with Speedplay, Look, Shimano, and Crank Bros. pedal solutions over the weekend.  Each has their nuances, so it's good to get that variety.

For day 2, we take it a bit further and look at the total bike fit, focusing on the contact points on the bike.  We had two victims, err, subjects come in to give the students an opportunity to fit someone with very little background information.  We had a young triathlete with a new-to-him triathlon bike, and a mountain biker who had just built up his brand new full suspension 29er.  Essentially a couple of clean slate fits.  The students get the opportunity to figure out what questions to ask, how to ask them, and how to hone in on the main focus points for the rider.  I tend to step back, observe, and interject as needed.

The students were from northern Indiana, northern Ohio, and the Boston area.  I like keeping the class small for maximum interaction and 3 was just right.  It was a great group of guys and we had a lot of fun.  While class goes from 9-5 with an hour for lunch, a couple of the guys stayed until around 8:30 on Saturday night, where we chatted about all sorts of things related to cycling, fitting, the bike industry, human movement, and anything else that came up.  It's great to see the passion in others.

When I teach, I can't help but reflect on my experience as a fitter.  I love what I do, and love sharing the knowledge.  Riding a bike should be a wonderful thing, and helping people experience that without pain is what makes me tick.  It seems like ages since I was on the other side of the classroom, taking in everything I could from some really top-notch people (teachers and fellow students) who have been a positive influence on my life and have helped shape my style.  The students in this class have very different backgrounds and fit experience (from no experience at all to 10 years of fitting), and each had their own learning style.  As they get the chance to practice, they will develop their own fitting style, as well.  BikeFit is one of many bike fitting protocols, but it's a very effective one, and should provide a great foundation for the students.  I look forward to keeping in touch with them and hearing of their fitting successes.

If you are interested in learning about becoming a BikeFit-certified pro bike fitter, you can read more here.  I will be hosting another BikeFit Level 1 class November 4-5.

Hunter does not approve of your fit.
We will work to make it better...

2017 Vector Cycle Works Services - Introducing CoreFit

As the new year approaches, it is time to revisit the services offered at Vector Cycle Works.  2016 has been a great year in the studio, and I'm always thankful for all the great people I meet.  As my knowledge and processes have evolved, I felt it was time to update my services accordingly.

ForeverFit is the cornerstone of what I do.  It's a very thorough deep-dive into understanding the human body and how it interacts with the bike.  It is also about a 3 1/2 to 4 hour initial session.  That amount of time is not for everybody and it also limits my availability, as I can't do a ForeverFit on weeknights.  I don't feel right making people wait as much as 8 weeks to get in.  I've pointed about 20 people to other fitters in the area this year because they couldn't get in soon enough.

One other important philosophy I hold is that cycling can be for everyone.  One challenge for bike fitters is that we are a cottage industry within a niche industry.  I am an evangelist for cycling and healthy living before I am a fitter.  What percentage of the general population actually own a bike?  How many of them ride it regularly?  How many of them have actually been fit, or see the value in being fit?  How much are they willing to pay for a fit?  As we ask these questions, the size of the market gets smaller.

I want to see more people having fun on bikes.  I don't want the cost of bike fitting to prevent people from getting a fit.  I have always felt it should be affordable.  So, in an effort to be more available to more people, I am introducing a new fit service: CoreFit.  I think CoreFit helps round out the services at Vector Cycle Works - providing comprehensive services for the cyclist looking to get more out of their experience.

With all that said, here is the new menu:

RightBike - $100

RightBike is the Vector Cycle Works sizing service.  This is the "pre-fit" for someone looking to purchase a new bike.  RightBike is based on F.I.S.T. protocols where we find the best bike solution for your body.  As I covered in a couple of previous blog posts (found here and here), the days of walking into a store and having the salesperson guess your size based on your height are over.  With RightBike, we'll put you on a fit bike, work through a series of trials, and then let you decide what feels best.  We do some measuring, a little math, and you get a list of all the bikes that work for you, with any adjustments that need to be made.  We aren't trying to hack together a bike and make it work - you deserve an elegant solution that fits well, is comfortable, handles well, fits your budget and looks good, too.  While I am a dealer for a few brands of bikes, I believe in putting your comfort, efficiency, budget, and tastes first, so the list includes all the bikes available in the central Indiana area from the local bike shops, as well as online sellers.

The cost of RightBike can be applied to a subsequent CoreFit or ForeverFit.  So, in a perfect world, you get sized up, buy the bike that fits you best, and come back to iron out the details with a proper fit.  In my opinion, this is the best way to buy a bike.

CoreFit - $150

CoreFit, as the name implies, gets back to core fit technologies to get you comfortable and efficient.  Based on BikeFit and F.I.S.T. protocols, a typical CoreFit session typically takes about 2 hours for the initial fit.  We will gather some basic measurements of your body and feet, dial in your overall geometry and interaction with the bike, and put the icing on the cake by spending time on your foot-pedal interface.  1 follow-up session is included.  CoreFit is guaranteed - if you're not happy, you get your money back.

ForeverFit - $300

ForeverFit is the ultimate comfort and performance partnership.  Building on CoreFit, ForeverFit incorporates Functional Movement work to dive deep into understanding your deficiencies and asymmetries so we can understand what is holding you back from performing at your highest level.  ForeverFit is guaranteed for as long as you own the bike, and also offers a 100% money back guarantee if you're not happy.

If you choose to do a CoreFit and later decide you want to upgrade to gain the benefits of ForeverFit, you can do so for the cost difference.

Once you have been fit on one bike, a subsequent bike is $100 for CoreFit or ForeverFit customers.

Functional Movement Training - $50 per hour

If you are looking to get more from your cycling experience, you may want to look at how well you move.  To perform well as an athlete, we need to be mobile, stable, and strong.  A Functional Movement Screen and Y-Balance test are part of ForeverFit, but can also be done separately.  With Functional Movement, we screen and measure your deficiencies, and work together to develop a training plan designed specifically to overcome those deficiencies without preventing you from your normal training.

Whether you are dealing with pain, nagging injuries, or just looking to get a few more watts on the bike, Vector Cycle Works can help you find a better you.

Saddle Testing - FREE

A bad saddle can keep you from spending time on the bike.  Don't waste time with the wrong saddle - try one of over 70 saddles available for testing at Vector Cycle Works.  Testing is free.  Bring your riding attire, shoes, and bike in and we'll find a saddle that works better for you, mount it to your bike, and let you take it home to try for a longer trial.  There is no reason to be uncomfortable on your saddle anymore.

Other Stuff

In addition to services, Vector Cycle Works is able to provide expertise on many other aspects of cycling, including:

• Bike components - Vector Cycle Works has a wide variety of bike components from handlebars to wheels.  All components include free installation.
• Power meters - Vector Cycle Works is a Power2Max Competence Center and will gladly discuss the power meter market.  A power meter purchase includes free installation and batteries for the life of the power meter.
• Trainers - Indoor training is one of my favorite subjects.  If you are interested in getting more out of your indoor cycling experience, Vector Cycle Works is an authorized dealer for Wahoo, Tacx, Kinetic, Elite, and CycleOps trainers.  All trainers include free delivery and setup in your home (in the Indianapolis area).

If you are ready to make next season your best season ever, you can schedule time at Vector Cycle Works at https://vectorcycleworks.appointlet.com.  If you're still unsure, call Travis at 317-833-0702 for more info and we'll figure out what is best for you.  Thank you for your consideration, and I look forward to seeing you soon!

Reflections on the Medicine of Cycling Conference

It has been a while since I've posted anything here.  It's not that I haven't had much to talk about, but life has been extremely busy both in and out of the Vector Cycle Works studio.  Sometimes, I like to take a moment to reflect and realize how good things are.  It has been really good - I am so lucky to meet the great people I meet through bike fitting and cycling.

I am and will always be a student of life.  Every person that comes in is a unique challenge, a unique character, and a new opportunity to learn.  I enjoy and appreciate the time I spend with them and what they teach me.  I only hope that I can return the favor.

In order to rise up to those challenges, my bike fitting processes, philosophies, and choice of tools are constantly evolving and adapting in order to provide a better solution.  Bike fitting is not about the bike - it's about adapting the bike to work for the body.  To reflect this philosophy, I have a new Vector Cycle Works tagline: "The body and bike in balance."

In order to find that balance, we must first understand the body, and adapt the bike to it.  The body is asymmetrical, but the bike is not.  In an order to find comfort and performance, we must understand the challenge in front of us, and determine which solutions are best right now.  A bike fit isn't necessarily about where we want to be a year from now, but where we are right now and formulating a plan to get where we want to be.  When a customer comes to me, they enter a performance and comfort partnership.  Vector Cycle Works is designed to support your evolution.  We are not building a better bike.  We are building a better cyclist.

In the constant search for better solutions, I am often reading, studying, experimenting, and exploring things that, at first glance, might seem to be beyond the realm of bike fitting.  Bike fitting is often seen as a mix of art and science, and both aspects offer plenty of opportunity to explore.  There are a lot of things that a bike fitter can pursue to add value to the service, and there are things that might not add that much value.  I often pursue things accepting the risk that the effort might not result in an adequate perceived value for my customers.

As my exploration gets deeper and broader, the reality of what I do is getting to be more and more quasi-medical, for lack of a better way to put it.  The way we interact with our bikes is amazingly complicated, but it's not because bikes are complicated - it's because the body is complicated and always changing.

Dr. Andy Pruitt, one of the pioneers in bike fitting,
leads a discussion of various fitting case studies.

I learned about the Medicine of Cycling conference a couple of years ago and was finally able to attend this past weekend.  This was a very enjoyable trip, on so many levels.  Part of it is because it was in Colorado Springs, one of my favorite places on Earth.  Some of it was because of what I learned while I was there.  Some of it was learning that some of my fitting theories and philosophies (which I felt might be a bit "out there") were validated by other people doing much of the same stuff.  Much of it was the great people I met at the conference, many of whom I have interacted with in the past, but hadn't met in person.

With all that said, here are a few key things that were discussed over the course of the weekend that I really enjoyed.


Functional Movement Screening
When I first started exploring Functional Movement Screening (FMS) and the knowledge around it, I was somewhat skeptical of the value it might provide to bike fitting.  Even when attending the classes, it was obvious that I was one of few endurance sports people there.  There were a lot of strength and conditioning coaches, CrossFit coaches, and personal trainers.  But, I felt there was something of value there - FMS looks at us a species in motion and not just a cyclist, triathlete, or CrossFitter.

I have a lot of people come to me hoping to get faster.  Faster is relative and there is only so much that can be done with the bike itself before we reach our personal limits.  It's then a matter of "building the engine" to produce more power.  The problem is that the engine is flawed.  Our bodies are asymmetrical and a series of deficiencies resulting from accommodations as a result of our history.  In order to truly unlock our potential, we have to address those deficiencies.

I've pursued FMS as a way to identify and potentially correct those deficiencies - helping the rider understand what is holding them back, while helping me understand what I see as I observe the rider on their bike.  Greg Choat, a respected and very knowledgeable fitter and strength and conditioning coach from the Las Vegas area, presented FMS to the group and touched on the portions of the screen that align well with cyclists, specifically.  Greg's presentation validated so much of what I felt, and he was saying things - almost verbatim - that I find myself telling people all the time.  FMS has become a cornerstone of the Vector Cycle Works solution, and I learned a couple of tricks to further cement FMS's place in the process.


Assessment of the Foot
It is sometimes difficult to explain the importance of the foot on the bike, how it affects your mechanics, the aches and pains that stem from our feet, and how the foot behaves differently on the bike than it does when walking and running.  Foot mechanics were a major topic throughout the conference.

The foot assessment and metrics I've been using have been good enough, but I always wanted more.  Armed with some new tools, the foot assessment will get better, as we'll be quantifying how the foot behaves weighted versus unweighted.  This will also give me a better picture of appropriate shoe size for a rider.  I will also be delving into custom footbeds, which I had avoided thus far because of concerns of not being able to receive adequate training and support for something so complicated, and at the same time, questioning the return on investment for the rider.


Crank Length and Aerodynamics

John Cobb discusses his research related to short crank arms
and aerodynamics.

I've often talked about crank arm length with customers.  There are many advantages to going shorter, and John Cobb presented his results of testing different riders in the wind tunnel as their positions changed over time with different crank arms and subsequent fit adjustments.  We can try lengths down to 150mm at Vector Cycle Works, and if you're at a point where you would like to give it a try in anticipation for next year, we'll work together to find the right solution for you.  I can get shorter cranks from various manufacturers - SRAM, FSA, Shimano, and many others will make cranks down to 165mm, while Rotor and Cobb will go as short as 150mm and 145mm, respectively.


Bike Fitting as an Extension of the Medical Community
One of the more difficult conversations I have with people is that sometimes, I simply can't help them - I'm not a doctor.  We may identify issues during the bike fit that are a symptom beyond the bike fit itself, and suggest a need for medical intervention.  One of the neat things about the Medicine of Cycling conference was the mixture of people there - fitters, Physical Therapists, and Doctors.  I continue to build relationships with professionals in the medical community, and we've got some great Sports Performance organizations in the area that are helping to bridge the gap between sport-specific training and medicine.


Where do we go from here?
There is certainly more to come.  There was a lot more covered, and it was all really good stuff that I feel will help improve the quality of the fitting experience for Vector Cycle Works customers.  The evolution continues.  There are a lot of bike fitting services available in the area, and they vary quite a bit in their scope and value.  My goal is to provide the best solution for you, by having the right tools to do it.  Vector Cycle Works has become a bit different approach than the other fitters in the Indy area, and it was good to meet and spend time with other fitters who are on a similar path.

Of course, the only way for you to know if what Vector Cycle Works does for you is the best option for you is to give it a try.  If you don't think ForeverFit is the best bike fitting solution available, not only is it guaranteed for life, but I will give you your money back if you are not happy.  You can schedule at www.vectorcycleworks.com/contact.

If you haven't had a Vector Cycle Works ForeverFit yet, or haven't been in in a while, I hope you will consider visiting Vector Cycle Works soon!

How Well Do you Move?

It has been a while since I've posted anything, and I've been intentionally quiet on social media through the holidays.  Even though Vector Cycle Works is a dealer for a lot of great cycling stuff and could have offered some great deals for the holidays, my main focus is providing the best service.  My online silence has been because I chose to use this time to dive deep into finding ways to improve the Vector Cycle Works customer experience.

Most of my customers are not front-of-the-pack racers.  Many are new to cycling and have taken this sport up because they want to get back into shape, or maybe have taken an extended break from riding.  I'm lucky to meet these people who are so excited about cycling - it really is a lot of fun, there are a lot of great, enthusiastic people in the various flavors of the sport, and it can be a great low-impact path towards greater fitness and health.  But, as many of us soon realize, cycling can be painful.  Why does something so simple have to be so complicated?  Why does it hurt?  Why can't I be as fast as that guy?

This is the often the point where people come to me.  People get a bike fit for a variety of reasons - discomfort or pain being at the top of the list, but getting faster on the bike is right up there.  One of my philosophies on bike fitting, which may be a bit misunderstood, is that it is not about the bike - it is about the body.  We are a pile of meat and bones with a history that has shaped us to be where we are today.  A good bike fit will accommodate us where we are today.  

There are certain geometric conventions used in bike fitting that have been derived from typical measurements of average people that have been proven to be effective in helping us be as efficient as we possibly can.  Most of those conventions are a working range.  For example, we adjust seat height based on a knee angle measurement, which has a range of about 10 degrees.  Ideally, for maximum efficiency and performance, we need to be close to the top of that range.  As a fitter, I could shoot for a specific angle and call it good, but using the same formula for everybody who comes in to me would be irresponsible.  Unfortunately, most of the people that come to me can't ride at the top of that range safely.  It often manifests itself as pain and can result in injury if not adjusted.

As I fit an individual, we identify where in that range that person can safely be.  This is where the individual is at their best - finding the limitations of their body and accommodating that.  I can make you faster via your bike fit, but there is a glass ceiling, of sorts.  Your body's history, composition, asymmetries, pains, past traumas, and past injuries all add up to make you who you are today.  As we get older, that history gets longer.  Your history might prevent you from getting the most out of your bike.  You are only as fast as you can be, but you want to be faster.  While the bike fit can accommodate your current potential, how can you truly unlock your potential?

I lose a lot of sleep trying to answer that question.  I want to help everybody I meet be pain-free and fast.  When fitting people, I've often seen some interesting movements and imbalances that I can accommodate, but can't necessarily fix.  Some result in a referral to a medical professional.  It is one thing to recognize abnormal motion and accommodate it, but another thing to understand what is causing it and correct that.  How do we lift the glass ceiling?  How do we unlock someone's real potential?  

Functional Movement Screening (FMS)

We have to look at the source of our movement to find these answers.  We need to look at how well you move.  I feel I have found something that can help move you in the right direction:  Functional Movement Screening (FMS).  I am now an FMS-certified professional.

FMS is not just about bike fitting.  Matter of fact, when I took the certification course, most of the people there were some sort of strength-training professional - personal trainers, strength coaches for college and pro teams in various disciplines, CrossFit coaches and gym owners, etc.  I felt a bit out of place, but was quickly assured by the instructor that I would fit right in because we all care about how someone moves.  FMS is about looking at the human body as a species rather than as an athlete in a particular sport.

When you look at us from top to bottom, as a human and as a system as a whole, how well we move is a function of how our various muscle, neurological, and skeletal groups work together.  We can't necessarily think of movement as what the quadriceps or hamstrings might be doing, but what they are doing as part of the entire kinetic chain.  In any given movement, such as pedaling a bike, some muscles are used to move us, while others are used to stabilize us.  A different movement may change the purpose of a specific muscle.  Often, if certain muscles are unable to do their job, the related muscles get recruited to do that job. A muscle that might be used to push the pedal (i.e. the glutes), may be compromised and used to stabilize us because of weak "core" muscles or a mismatched/poorly adjusted saddle.  Compensatory actions prevent us from using the muscles for their best purpose in that movement.

These compensations hold us back and are often the reason we get injured.  I fit a lot of Ironman triathletes.  Many of them come to me with some sort of overuse injury.  Once injured, we are 2-3 times more likely to get injured again.  We often short-circuit our rehabilitation in an effort to get back into our sport.  This isn't just triathletes or cyclists, we see it all the time in sports (and don't even get me started on the state of kids' sports these days, when 10 and 11 year kids are having "career-ending" injuries once limited to adults).

Part of this tendency for re-injury is because we think in terms of "getting stronger" as a metric for how well we've recovered.  We tend to think of strength as how much weight we can move or, in cycling, how many watts we can generate.  We shouldn't confuse strength with power.  Strength is just a component of power.  Being powerful requires having the following elements:

Mobility

Motor Control

Strength

These can also be thought of as a pyramid - mobility forms a wide base, motor control is a smaller step on top of that, and strength is the top, smallest step.  Too often, we neglect mobility and motor control for strength.  If you've ever been to a gym, you've probably seen somebody moving some big weights with poor form.  I see the same thing with cyclists, it's just not quite as obvious.

So, to have true power, we must train all 3 elements.  The question then becomes, "where do we start?"

This is where FMS comes into play.  I tend to think of FMS as having two distinct parts:

1.  Screening - The testing battery used to identify and measure our movement deficiencies.

2.  Correctives - Exercises prescribed to overcome those deficiencies.

When I first started looking at FMS, my plan was to utilize the screening as part of the fitting process.  I soon realized that the value lies in being able to provide corrective exercises to help "fix" people's deficiencies.  

FMS and Bike Fitting

At Vector Cycle Works, an FMS screening is now incorporated into the bike fit process.  I can also do the screening for non-cyclists.  The screening takes about 15-20 minutes and involves doing 7 movements which are scored on a scale of 0 to 3.  A perfect score is 21, and that is pretty rare.  Most folks I've scored so far have been between 6 and 14.  I scored a 12.  The scoring system is intentionally simple - it's not about picking out the specific muscle or reason for poor motion.  It's about identifying the weakness as a whole.  A low score indicates a lot, including the potential for injury, especially where there is asymmetry in movements (many of the FMS movements are scored on both sides, and the lower score is used for the final score).

Additionally, I now offer 1-hour corrective sessions along with prescribed exercises that customers can do at home.  This allows you to do some "off the bike" work to improve your experience on the bike.  The screening score by itself doesn't tell us much - it's the scores of the individual movements that tell us where we need to start.  We can identify your biggest deficiencies and concentrate on those first.  Often, focus on a weakness will improve your score on the other movements.

The cool part of the FMS process is that we can spend some time together to identify the exercises that actually work for you.  Try an exercise and re-measure.  If we see an improvement, we'll keep doing it.  If not, skip that exercise and move on until we find something that works.  A poor score can indicate tightness or weakness, and how we respond to different exercises will help us understand which it is.  We use progressions to work our way through mobility exercises, motor control exercises, and strength exercises.  It's pretty fascinating stuff.

This discussion wouldn't be complete without mentioning pain.  Pain is what drove me to become a bike fitter and pain is an important factor in FMS.  When performing the screening, any motion that invokes pain is scored as zero.  This is where I draw the line as an FMS professional and refer you to a medical professional.  There are SFMA (Selective Functional Movement Assessment) medical professionals to whom I can refer you.  I've made a few good connections in the Indianapolis area.

As a bike fitter, I am really excited to offer FMS as a service to my customers.  The idea of identifying what is holding us back and working to move that out of the way will help you find your potential.  FMS corrective work is separate from the ForeverFit bike fit, as that is about an accommodative bike fit.  Come in, get ForeverFit with an FMS screen, do some corrective work, we'll adjust your fit accordingly and we'll work together to get you a new PR!

You can schedule your FMS screening and correctives at https://vectorcycleworks.appointlet.com.  Come in and make 2016 your best year ever!