Hi Ian,

 

I guess I just missed you because I was looking around for you!  Anyway, last weekend was a really good training weekend.  Saturday - did 130km on the trainer for 5 hours, and then ATB 30km.  After I was sick, I lost a lot of muscle mass and fitness.  It was like I was starting over again!  Anyway, it's been a little over 2 weeks after getting back into my workouts and I really feel my strength coming back.  This weekend was the first weekend that makes me feel like I am back on track for Brazil.

By the way, I still managed to PB at Around the Bay by over 11 mins even though I was only following the workout as planned.  I think if I were to race it, I would have come in under 2:45.  Maybe some other time!

 

J.C.

 

Hi Ian,

 

I wanted to send you a quick note regarding the fit of my new T14 Blue Comp Tribike.
Simply put.......WOW.
After having ridden an Ironman this summer without a proper bike fit, I am here to tell you that after only a few short rides on the roads and on the trainer, I can feel the difference in a huge way.
Your set up is perfect, and given your reputation, driving from Ottawa was WELL WORTH THE TRIP.

Thanks again......see you on the roads....

 

B.D.

 

 

Hi Ian

 

Just wanted to thank you again for the testing you performed on me with Roger back in early November. Doing base training has really helped -  I am enjoying my workouts more and am not totally exhausted all the time.  I feel like a race horse at the starting gate, though, as I have a lot of reserve energy! 

 

I don't think I would have reached my target goal weight of 128, had it not been for this testing and your recommendations. I had not been able to get down to fighting weight, on my own, over the past 3 years.   It's only about 4 pounds, but I feel quite different and my muscles have popped right out!

 

K.S.

 

Hi Ian,

 

I was able to slip in a couple of hours on Sunday to give the new set-up a try. Here's a little feedback:

• With the lower saddle, I am able to drop my stomach which seems to give me a larger volume to breath in - less cramped diaphragm and more deep breathing. This seemed to happen naturally and I did not have to think about it. More air in, of course, is a very, very good thing.
• Also, less lower back pain.
• The position on the bike is lower - less of the on top feeling and a lower CofG for better handling. Probably less air resistance as well - but maybe minimal - maybe more a mental thing.
• More pull through on the bottom of the pedal stroke. The perception was more power on the hills (okay... they were small).
• I seemed to have a faster recovery after a hard effort - maybe because of using more muscles and the better breathing.
• I did drop the stem (at your suggestion) and found that I could pull with the upper body better when standing. It was probably too high compared to the pedals and I could not get good pull through the arms.

D.O.

 

 

As Seen in Transitions Magazine,

 

Was it worth the drive to Acton?  You bet it was.

 

Possibly the best thing a triathlete or duathlete can do for themselves is to shell out the cash and get a proper bike fit.  You can spend a lot of money for an aerodynamic bike and other aero equipment to go with it, but if you are not fit properly on that bike it is of little use to you. 

 

When looking for someone to fit you on a bike you need do your research and check that person’s credentials.  Racing or coaching experience, certifications (FIST, Serotta), referrals, ask them questions or even ask if you can watch them do a bike fit.  For the sport of triathlon/duathlon Dan Empfield of slowtwitch.com (founder of Quintana Roo and one of the top experts in the sport) created the F.I.S.T certification.  Anyone who has this certification is very well aware of the way in which triathletes need to be fit differently on their bikes.  This is not to say that other excellent and experienced fitters do not have this knowledge, but at least with F.I.S.T certified individuals you know that they have learned directly from Dan himself.

 

Today, it is much easier to find F.I.S.T certified bike fitters (just check through the ads in this magazine).  I also suggest looking for a fitter that incorporates a Computrainer or some other sort of equipment that measures wattage, cadence, etc. during your fit.  That way you can actually see the results of any adjustments that are made.  One such fitter is Ian MacLean of www.imfit.ca.  He is an experienced coach and bike fitter who is located in Acton (about 30-40 minutes northwest of Mississauga).

 

During the fit, you should give the fitter as much information as possible (riding style, etc.).  Ian had his ideas but as with all good fitters, his adjustments were done to match my physical capabilities.  A fitter should not fit you in a position, the position must fit you and the event you are doing.  Ian suggests that your first bike should be a road bike and then in a few years get a triathlon bike.  Why?  So that you learn how to handle and ride a bike properly.  Tri-bikes do not handle the same and you should learn the proper bike handling skills for your own safety and the safety of others.   You should also consider a pre-purchase consultation so you can be advised as to what bikes out there will fit you properly before you get one that does not suit you well.

 

Months after my bike fit I can easily say that it was the best decision I’ve made in this sport.  I have never been more comfortable on my bike in the aero-position.  I can stay in that position longer, I have no more lower back issues, I can comfortably climb and power from that position, and I am set up better for the run. 

 

R.H.

 

 

 

Hi Ian:

Thanks again for fitting me last weekend.  I was amazed at the difference you made in such a short time.  As I said to you, some people had made fun of me for wanting to get this fit done, but all I can say is that I am totally sold on this technology.  I have been struggling for years on both my mountain and road bike with a feeling that I could never get comfortable.  The adjustments you made, immediately make me more comfortable in the saddle, and I feel as though I am using the right muscles now.  I am sure you have heard this all before, but I just wanted you to know that I appreciate the help, and that you have made a me love to cycle even more.  I have let some of my friends know about you, and I hope for their sake that they give you a call.

 

Thanks again.

 

B.D.

 

 

 I never thought I could ever be free of my cola and sugar cravings Ian, but something wonderful has happened. It is day 8 sugar free and for the first time in my life, my day isn't full of anxiety looking for the next sugar fix! In one week with the new diet and aerobics in my home gym I have lost four pounds and inches!! I will give you a call by the end of February to set up for you to help me with the weight training here with my equipment. The testing gave me the scientific head start to know just what my body can do and I thank God I watched the Toronto news that night!

 

C.N. 

 

 

Since the test back in November I've made incredible progress.

I stayed true to my Zones, and didn't go into Zone 3 or above until the last 6 weeks.  Today I weigh 168.4 lbs.  That's pretty much a 20 lb drop since November 12th (close to 5 months ago).  I am running faster than I did at the same heart rate 5, 4, 3, or even 2 months ago.  I am hoping that this translates to a quality performance at Ironman Arizona 5 days from now.

 

Even if it doesn't, I have dropped big poundage without much alteration to my diet.  I have lots more energy for my workouts, training is more focused, and I don't feel tired all of the time.  Thank goodness I finally got off my butt and came to you to get tested.  A long time consideration that I finally acted upon.

 

 

R.H.