This week the team discuss a dilemma which all good bike fitters must grapple...
It has a significant bearing on how a practitioner approaches their whole process and will affect which clients / riders will identify with them.
There's no avoiding it... It has to be addressed...
Or you risk helping no one...
Show links:
Bike Fit Decoded Winter Workshops - Find out more HERE
The Ten Pillars Of Bike Fit Series:
Ep 40: The Ten Pillars of Bike Fit - Part 1 of 10: Cleat Positioning
Ep 41: The Ten Pillars of Bike Fit - Part 2 of 10: A Fool-Proof Guide To Saddle Height
Ep 42: The Ten Pillars of Bike Fit - Parts 3, 4 & 5 of 10: Cockpit Position
Ep 43: The Ten Pillars of Bike Fit - Part 6 of 10: Saddle Setback, How, Why & Common Mistakes
Ep 45: The Ten Pillars of Bike Fit - Part 8a of 10: Crank Length - Why You Should Care!
Ep 46: The Ten Pillars of Bike Fit - Part 8b of 10: Crank Length - How To Test...
Ep 47: The Ten Pillars of Bike Fit - Part 9 of 10: How to Choose a Saddle
Ep 48: The Ten Pillars of Bike Fit - Part 10 of 10: Testing Your Bike Fit
Get in touch with Wei & Matt @ Foundation Bike Fit: info@foundation.fit
If you have any further questions for us, join the conversation at: https://www.instagram.com/cyclingdemystified/
Are you 'bike-fit curious'? Go to www.foundation.fit to book in for a session and get your fit dialled in at London's premier bike fit studio.
Looking for a custom bike, a hand-built custom wheelset or other upgrades? Visit www.frequencycycleworks.com for more info and for pro-level servicing.
We met Chris back in early 2025 at a bike fitter's meetup where he stood out as being the only non-bike fitter in the room.
But as such, he was the most animated, curious and asked the most interesting questions.
As a strength coach who has recently taken up triathlon, we had to get Chris on the show.
We explore how he places a big emphasis on a 'human first' approach, why strength work is critical for cyclists & triathletes if they want longevity in their sport.
And how Chris himself balances the needs of strength training vs. endurance training and how they compliment each other.
If you're thinking about how to structure your off-season and build your foundations for next year, this episode is definitely worth a listen.
Show Links:
https://www.instagram.com/chrisjillard/
Are you 'bike-fit curious'? Go to www.foundation.fit to book in for a session and get your fit dialled in at London's premier bike fit studio.
Looking for a custom bike, a hand-built custom wheelset or other upgrades? Visit www.frequencycycleworks.com for more info and for pro-level servicing
Has the stratospheric rise of indoor riding over the last decade had a hidden cost?
After an unfortunate incident with a triathlete, the team discuss how modern riders prioritise their winter training is actually working against them.
Is excessive screen use affecting our ability to handle our bikes out in the real world?
Are we losing the art of riding a bike in favour of measurable metrics like FTP and Watts?
Join the team for another discussion on how to improve your winter training for real world effective results.
Show links:
115: "How to Maximise Before You Optimise" - PART 5: The 6 MODERN Bike Fit MistakesHow to Train Your Eyes & Rewire Your Brain for Better Eyesight, Sharper Focus, Improved Memory & Less Stress with Dr Bryce Appelbaum
10 Tips For Indoor Training Success
Off season strength training for cyclistsIf you have any further questions for us, join the conversation at: https://www.instagram.com/cyclingdemystified/
Are you 'bike-fit curious'? Go to www.foundation.fit to book in for a session and get your fit dialled in at London's premier bike fit studio.
Looking for a custom bike, a hand-built custom wheelset or other upgrades? Visit www.frequencycycleworks.com for more info and for pro-level servicing
Comfort is the prerequisite for performance.
If you are not comfortable, it is highly unlikely that you will be able to perform to your potential.
However, is 'comfort' still seen as a 'dirty' word when we are talking about performance?
Is our currently cultural stigma for comfort = the opposite of performance doing us a disservice.
This is the premise for this week's discussion.
The team get talking about role comfort plays in your hierarchy of priorities, whether drummers need a 'drum fit' and whether or not pre-hab even really exists...
If you have any further questions for us, join the conversation at: https://www.instagram.com/cyclingdemystified/
Are you 'bike-fit curious'? Go to www.foundation.fit to book in for a session and get your fit dialled in at London's premier bike fit studio.
Looking for a custom bike, a hand-built custom wheelset or other upgrades? Visit www.frequencycycleworks.com for more info and for pro-level servicing
REPOST: We hope you've enjoyed this mini foot / shoe optimisation series. Wei has one final important message for all riders looking to improve their connection with their bike and have been considering or are currently exploring the foot optimisation tools we've been discussing...
If you're not doing this one thing, then you are putting off the inevitable and only looking at the short term gains which ultimately might lead to a worse outcome later on...
As always, let us know you thoughts, questions and how you get along with optimising your ride.
If you missed the previous episodes in this mini series you can catch up here:
Ep 68: Foot & Shoe Fit Optimisation PART 4 of 4: Wedges - Bringing the Shoe To Meet The Foot
Buy your shims, wedges & extender plates from: https://www.form-bikefitting.com/
If you have any further questions for us, join the conversation at: https://www.instagram.com/cyclingdemystified/
Are you 'bike-fit curious'? Go to www.foundation.fit to book in for a session and get your fit dialled in at London's premier bike fit studio.
Looking for a custom bike, a hand-built custom wheelset or other upgrades? Visit www.frequencycycleworks.com for more info and for pro-level servicing
REPOST: The fourth and final part of our mini series on foot & shoe optimisation. Our aim is to explore some of the finer details of bike fit to help you find the next level of connection with your bike!
In this episode we explore the world of wedging... how can a couple of millimetres of plastic have such a profound effect on our connection with the bike?!?
Listen in to find out why wedging is a thing of any serious cyclist looking to maximise their riding potential... how to think about the concepts... how to apply the method... common pitfalls and what you should expect from successful wedging :)
This one is a must for any bike fit and foot geeks!
If you missed the previous episodes in this mini series you can catch up here:
Buy your wedges from: https://www.form-bikefitting.com/
If you have any further questions for us, join the conversation at: https://www.instagram.com/cyclingdemystified/
Are you 'bike-fit curious'? Go to www.foundation.fit to book in for a session and get your fit dialled in at London's premier bike fit studio.
Looking for a custom bike, a hand-built custom wheelset or other upgrades? Visit www.frequencycycleworks.com for more info and for pro-level servicing
REPOST: The third part of our mini series on foot & shoe optimisation. Our aim is to explore some of the finer details of bike fit to help you find the next level of connection with your bike!
In this episode we discuss the fascinating world of movement symmetry and how navigate leg length differences in the context of bike fitting.
The hard truth is that you, as a human, are not symmetrical in both in structure and movement. So how does this affect our bike riding? Should you been "correcting" for asymmetry in your legs? And how should you go about doing this?
If you've been struggling with persistent single sided saddle sores, foot pain, back ache, or any other single sided discomfort when riding, perhaps it's worth thinking about this topic. Listen on for a practical view on managing leg length differences in cycling.
Coming up next: PART 4 - Wedging... what is that?!?
If you have any further questions for us, join the conversation at: https://www.instagram.com/cyclingdemystified/
Are you 'bike-fit curious'? Go to www.foundation.fit to book in for a session and get your fit dialled in at London's premier bike fit studio.
Looking for a custom bike, a hand-built custom wheelset or other upgrades? Visit www.frequencycycleworks.com for more info and for pro-level servicing
REPOST: The second part of our mini series on foot & shoe optimisation. Our aim is to explore some of the finer details of bike fit to help you find the next level of connection with your bike!
In this episode we:
1. Define the difference between Q-factor and stance width.
2. Give you examples of how it can affect your pedal stroke, foot comfort and pedalling efficiency.
3. The method you can use to start exploring what might be best for you.
4. Highlight some tools and equipment to help you achieve different foot stances and ultimately a better ride!
Coming up next: PART 3 - All about leg length shims
If you have any further questions for us, join the conversation at: https://www.instagram.com/cyclingdemystified/
Are you 'bike-fit curious'? Go to www.foundation.fit to book in for a session and get your fit dialled in at London's premier bike fit studio.
Looking for a custom bike, a hand-built custom wheelset or other upgrades? Visit www.frequencycycleworks.com for more info and for pro-level servicing
REPOST: The first part of our mini series on foot & shoe optimisation. Our aim is to explore some of the finer details of bike fit to help you find the next level of connection with your bike! Have you tried a more rearward cleat position?
Do your shoes even allow you to achieve your optimal cleat position?
And what are the advantages of using a more rearward cleat position?
If you've ever ponder these questions then this episode if for you!
The first in a mini series explore all aspects of foot & shoe fit optimisation for cycling. We're going to delve into the finer details of cleat positioning, when to use leg length shims, where to place wedges, shoe fit, pedal interfaces and more.
These seemingly small adjustments can be the hidden keys that unlock the connection to your bike and riding that you've always been looking for!
Coming up next: PART 2 - Q-Factor and Foot Stance
Ep 40: The Ten Pillars of Bike Fit - Part 1 of 10: Cleat Positioning
Ep 37: Why We Don't Believe in 'Standalone' Cleat Fitting
Ep 28: PART 1 - More Torke: How & Why You Should Be More Fussy About Your Cycling Shoe Fit
If you have any further questions for us, join the conversation at: https://www.instagram.com/cyclingdemystified/
Are you 'bike-fit curious'? Go to www.foundation.fit to book in for a session and get your fit dialled in at London's premier bike fit studio.
REPOST of one of our most popular episodes from the Ten Pillars of Bike Fitting Series
This week Matt, Wei and Ev explore the first pillar of bike fitting: What you need to know about cleat positioning.
Your feet are your foundations upon which you can stack performance. So getting your cleat position right is the critical first step in building a strong and sustainable foundation.
Blog article: How to set up your cleat (Copying an existing position)
Ep 29: PART 2 - More Torke: How Insoles Impact Where 90% Of Your Brain Energy Goes
Our Favourite tool: Ergon Cleat Tool
Cranktip floating pedal system... don't think this caught on...
Steve Hogg's cleat positioning article: Power to the pedal
Get in touch with Wei & Matt @ Foundation Bike Fit: info@foundation.fit
If you have any further questions for us, join the conversation at: https://www.instagram.com/cyclingdemystified/
Are you 'bike-fit curious'? Go to www.foundation.fit to book in for a session and get your fit dialled in at London's premier bike fit studio.
Looking for a custom bike, a hand-built custom wheelset or other upgrades? Visit www.frequencycycleworks.com for more info and for pro-level servicing.
REPOST of the second part of our conversation with master bike fitter Tony Corke.
PART 2 of 2: CYCLING SHOES & INSOLES
Wei sits down with master bike fitter, Tony Corke, for the second part of their conversation about the role of cycling specific shoes and why insoles are far more important in cycling compared with running and walking.
If you’ve been struggling to get your feet comfortable when cycling or you’re curious to learn how to unlock the cycling potential you didn’t know you even had, then this episode is going to be a cracker for you!
Learn how your central nervous system governs your movement asymmetries on the bike and what the fundamental challenge cycling brings to every human being.
Let’s talk shoes, feet, brains and ‘arch ticklers’...
Lake Cycling Shoes: https://www.lakecycling.com/
Lore Cycling Shoes: https://lore.cc/
Online bike fit assessment: https://form.jotform.com/Foundationbikefit/online
If you have any questions for us, join the conversation at: https://www.instagram.com/cyclingdemystified/
Are you 'bike-fit curious'? Go to www.foundation.fit to book in for a session and get your fit dialled in at London's premier bike fit studio.
Looking for a custom bike, a hand-built custom wheelset or other upgrades? Visit www.frequencycycleworks.com for more info and for pro-level servicing.
Since we've been talking about shoes recently here's a repost from one of our most interesting conversations regarding shoe fit with master bike fitter Tony Corke.
PART 1 of 2: CYCLING SHOES & INSOLES
What should you really be looking for from an ideal fitting cycling shoe?
Wei goes deep with master bike fitter, Tony Corke about cycling shoes (racing slippers!)
They delve into how to find the best fit, force transfer, cleat position, toe spring, heels retention, common mistakes, Lore 3D printed shoes, why Bont spent £40,000 on a redundant foot scanner and why stock shoes are actually made for no one...
Find out why shoe fit goes way beyond measuring length, width and depth if you want to establish the key foundations for your cycling comfort and performance.
Although we recorded this episode second (and before we changed the show name!) It made sense to release this episode about shoes first, to set the scene. Then next week you'll learn all about the importance of insoles, footbeds and arch (ticklers) support!
Lake Cycling Shoes: https://www.lakecycling.com/
Lore Cycling Shoes: https://lore.cc/
Online bike fit assessment: https://form.jotform.com/Foundationbikefit/online
If you have any questions for us, join the conversation at: https://www.instagram.com/cyclingdemystified/
Are you 'bike-fit curious'? Go to www.foundation.fit to book in for a session and get your fit dialled in at London's premier bike fit studio.
This week I have a fascinating conversation for you with Tyler Benner, founder of Strong Feet Athletics, who have just brought to market, what many are calling, a true barefoot cycling shoe.
As someone who has struggled with cycling shoe fit for years, I couldn't wait to get chatting to Tyler and quiz him on the story behind this shoe which goes boldly against all the mainstream shoe designs we have been so used to.
Cycling shoe design is changing. Even the big players like Specialized and Fizik are widening their toe-box shapes.
So what's going on here?
What's bubbling in the background which is forcing this redirection?
If you've ever suffered with uncomfortable feet when cycling, or just want to be able ride faster and longer with less effort... you're going to want to listen to this!
Usain Bolt & Lebron James - dysfunctional feet
If you have any further questions for us, join the conversation at:
Email us: info@foundation.fit
Are you 'bike-fit curious'?
Go to https://foundation.fit/ to book in for a session and get your fit dialled in at London's premier bike fit studio.
Need a new bike and want to get it right first time - you need our 'Fit Before You Buy' service
FREE DOWNLOADABLE RESOURCE FOR THE SMART RIDER LOOKING TO AVOID THE MODERN BIKE BUYING TRAPS
The 5 Most Costly Mistakes Cyclists Make When Choosing A New High-End Bike
This week the team go back to the future and are joined on the show by Ev, head mechanic at Frequency Cycleworks, to shoot the breeze on what the future holds for the bike industry...
What will the new Specialized Aethos look like?
What trends will stick, what will fall by the wayside?
What actually constitutes a great bike, both from a performance point of view but also from an ease of purchasing point of view...
Has choosing a bike become too complicated?
The team get their thinking hats on and take a long meander through the possibilities that the near future will hold for all of us who ride (mostly road...)
If you have any further questions for us, join the conversation at:
Email us: info@foundation.fit
Are you 'bike-fit curious'?
Go to https://foundation.fit/ to book in for a session and get your fit dialled in at London's premier bike fit studio.
Need a new bike and want to get it right first time - you need our 'Fit Before You Buy' service
FREE DOWNLOADABLE RESOURCE FOR THE SMART RIDER LOOKING TO AVOID THE MODERN BIKE BUYING TRAPS
The 5 Most Costly Mistakes Cyclists Make When Choosing A New High-End Bike
Do you know how to dismantle a bike?
Do you understand which parts can be adjusted adjusted on your modern road bike , and how this can improve you comfort and performance?
As bike fitters we see every side of the equation...
From the consumers perspective, from the point of view of manufacturers and bike brands and of course as practitioners who are here to help navigate the choices you have when it comes to buying a new bike.
Sadly the ease of positional adjustability of modern bikes has been declining year on year + our modern, flat packed, convenience retail has reshaped the way we choose to buy bikes for good, but could there be a better way?
The team discuss what consumers should be aware of when on the hunt for a new bike, how to dismantle the complexity bias and why bike fitting should be more relevant in our current culture than ever before.
The inconvenient truth?
Knowledge is power.
If you have any further questions for us, join the conversation at:
Email us: info@foundation.fit
Are you 'bike-fit curious'?
Go to https://foundation.fit/ to book in for a session and get your fit dialled in at London's premier bike fit studio.
Need a new bike and want to get it right first time - you need our 'Fit Before You Buy' service
FREE DOWNLOADABLE RESOURCE FOR THE SMART RIDER LOOKING TO AVOID THE MODERN BIKE BUYING TRAPS
The 5 Most Costly Mistakes Cyclists Make When Choosing A New High-End Bike
Inspired by the uphill time trial and the Queens stage of the Tour de France, the team sit down to discuss young Matt's recent theory around the difference in chasing maximal vs marginal gains for amateur riders vs. pro riders.
Listen in for some lessons we learnt from the tour, how avoiding stupidity is better than seeking brilliance and Mat's survey of all the common seat height methods - so you can decide what works best for yo!
Show links:
1. Pogi's uphill time trial bike
2. Should you ride a time trial bike up hill?
3. Avoiding Stupidity is Easier Than Seeking Brilliance.
4. A survey of the most common saddle height methods and the surprising gold standard.
If you have any further questions for us, join the conversation at: https://www.instagram.com/cyclingdemystified/
Email us: info@foundation.fit
Are you 'bike-fit curious'? Go to www.foundation.fit to book in for a session and get your fit dialled in at London's premier bike fit studio.
REPOST: Ev ended episode (105: Are bikes too expensive?) by suggesting that we are living in the golden age of bike fit.
We couldn't let that one lie, so in this episode we dive into the reasons why we could be living through a golden age for bike fit.
Or more specifically, is bike fitting now more relevant than it has ever been?
Has the advent of integrated cockpits and proprietary seat posts meant that bike fitting is being considered by more riders?
See where the new year optimism takes the team through his latest discussion.
And as always, let us know what you think about how relevant bike fitting is in 2025.
If you have any further questions for us, join the conversation at: https://www.instagram.com/cyclingdemystified/
Email us: info@foundation.fit
Are you 'bike-fit curious'? Go to www.foundation.fit to book in for a session and get your fit dialled in at London's premier bike fit studio.
Looking for a custom bike, a hand-built custom wheelset or other upgrades? Visit www.frequencycycleworks.com for more info and for pro-level servicing
Nic returns the the podcast, this time she is over in London from Sydney IRL!
We're grateful for her taking some time out of busy holiday schedule to talk to us about her experience as a physio and bike fitter...
Specifically about how we can use bike fitting and other interventions to improve injury prevention and how we can take riders through a process of improving their performance through maximising their ability to train consistently and reduce the chances of injury.
I also wanted to quiz her on her recent bike fit with YouTube Famous bike fitter, Neil Stanbury ;)
Show links:
Neil Stanbury Bike Fit With Nic
Stretching and injury prevention: an obscure relationship
What is Effective Strength for Endurance Athletes?
https://www.pelotonphysio.com.au/
https://thebodymechanic.com.au/nicole-oh/
Nichole's Cycling Weekly Articles
If you have any further questions for us, join the conversation at: https://www.instagram.com/cyclingdemystified/
Are you 'bike-fit curious'? Go to www.foundation.fit to book in for a session and get your fit dialled in at London's premier bike fit studio.
Looking for a custom bike, a hand-built custom wheelset or other upgrades? Visit www.frequencycycleworks.com for more info and for pro-level servicing
The brace of Matts are back for another discussion about a very common bike fit issue...
One that is well know but even experienced rider, including pros, get wrong...
Could the confirmation bias be the most significant reason why so many riders still set their saddle heights too high.
Listen on to find out...
You should also check out this article by Dan Empfield: Orthodoxy
If you have any further questions for us, join the conversation at: https://www.instagram.com/cyclingdemystified/
Are you 'bike-fit curious'? Go to www.foundation.fit to book in for a session and get your fit dialled in at London's premier bike fit studio.
Looking for a custom bike, a hand-built custom wheelset or other upgrades? Visit www.frequencycycleworks.com for more info and for pro-level servicing
REPOST: Ep 76: The Use of Body Patterns in Bike Fitting, with John Higgins
Today's episode is all about pattern recognition in bike fitting and although this tends to fly under the radar, pattern recognition is essentially the basis for AI, motion capture systems like Retul and actually how human bike fitters assess riders with their eye.
In fact humans are built to be extremely good at pattern recognition and you are doing this every minute of the day, even if you don't know it!
I'm joined by master bike fitter John Higgins who's written an in-depth article on this subject and so I wanted to get him on the podcast to explore some more the details including if bike fitting is only relevant for riders who fall outside of the normative bell curve?
How to understand your body proportions?
Do you know if you have a positive or negative ape factor?
And what effect this has on your fit outcomes? Which sometimes leads to counter-intuitive results...
So if you're one of those riders who always feels they are in-between sizes - you're a "size splitter" as John calls it...
or you want to know why your position always looks different to your riding buddies...
Should you be trying to conform to what is traditionally regarded as a good position on the bike?
Well, this is going to be a great episode for you...
John's article: The Use of Body Patterns in Bike Fitting
How to calculate your Ape Index
You should also check out this article by Dan Empfield: Orthodoxy
If you have any further questions for us, join the conversation at: https://www.instagram.com/cyclingdemystified/
Are you 'bike-fit curious'? Go to www.foundation.fit to book in for a session and get your fit dialled in at London's premier bike fit studio.
Looking for a custom bike, a hand-built custom wheelset or other upgrades? Visit www.frequencycycleworks.com for more info and for pro-level servicing