In today’s weekly episode of training for Ironman Tallinn, European middle distance champs and Outlaw Half Holkham I get my first ever bike fit after 4 years of cycling plus how I managed to take the win at Clacton Park run with a big PB in the 5k!
Nick Lyons bike fitting:
https://www.giant-chelmsford.co.uk/gb/bike-fitting-service
Get booking into an Outlaw race here using my code below —
CODE – LEWISXOL24
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My name is Lewis and I’m currently training for some of the biggest triathon races I’ve ever competed in and in today’s episode I finally get a bike fit after four years of riding also I managed to steal a win at Park Ron I know it’s not a competitive race before
I get comments but I did manage to take first place with a new PB which you have to keep watching to find out what it Is see about getting this set up somehow that will do so to start off this week I did have one session on the bike which was labeled jelly legs I just finished up a bike session labeled jelly legs and that is exactly how my legs feel at the
Moment hence why I’m sort of stood funny over the bike um the session I’ll put up on the screen rather than saying it cuz it’s quite a complicated one but it’s like short sharp really hard efforts but having said that I did get some um quite good
Power numbers out of it I didn’t get any alltime power numbers unfortunately but um but yeah held like 350 Watts for 5 minutes um 260 for 10 that’s not too bad 363 for a minute um yeah got some quite good power numbers out of it so uh went quite well actually on that
Last um sort of section of intervals really took it out of me they were hard work um but I got it done happy with that session I was a little bit nervous going into it because it stings it’s a um very painful one but went well so
I’ve now got to go for a swim shortly got um I missed it on Monday I was meant to do it but um as I mentioned in previous videos pool’s been closed so haven’t been able to but they’ve opened literally today’s the first day they’re
Open again so gonna go and get a swim done shortly probably gon have a bit of food first shower up but yeah thought I’d just document this session cuz it was a tough one and it might be funner or if you guys wanted to give it a go
See how you get on with it that was a very tough session to start the week so with this session obviously my legs were sore and painful after from muscular fatigue I suppose just from the the session s but also if you’ve been following my channel you know that I
Keep getting this really annoying knee and hip niggle it comes and goes it’s sometimes there it’s sometimes worse but it’s always playing on my mind so with that I ended up booking in my first ever bike fit which I know I should have done a long time ago but things happen I
Didn’t Do It um but yeah I ended up booking it in with a guy called Nick Lions I think his name is or lions um basically in the Giant Store in chelsford I made my way down there on on Friday I believe it was let see how you do Under
Pressure I’ve been W this forever I’ve been in the FI with whatever they throw at me brush it off pick myself up moving on it the better okay hey ain’t no errors baby it’s a new error I wake up early feeling rich like I’m cash I get to the paper
Boy with me you know that I got it come with me let’s take a trip it is bike fit day got a long drive first better get started next this up I send you back to your ex but good luck with that this is Bigg again hey let’s see how you doing
So the good thing to know is that my position wasn’t horrendous to start with we really didn’t change actually too much um I did get given a piece of paper which I probably should have with me but I’m going to try and remember it the
Best I can um all we ended up changing so we initially ran through like an assessment of of me of questions about my type of riding you know Triathlon how many hours I train what problems you know that I’ve got my hip and knee um if
I have any saddle discomfort and a load of questions about that sort of stuff we then ended up doing like a bit of a like a we did some walking up and down we did some um basic like movements to try and understand my physiology and my flexibility then got on to actually
Sitting on the bike and pedling the first thing that we changed was my seat Angle now I thought that my seat angle had always been flat turns out it wasn’t it was actually pointing like one Dee up we changed it to being like 1° down that made a huge difference straight away
Just in terms of Saddle comfort and how I could sit on the saddle so that was a big positive the next thing we changed was actually lowered the saddle by about 2 mil it was literally 2 or 3 mil like very very small difference almost
To the point where it was hard to tell but but yeah we did that and then the other thing which I think made a huge difference was my cleat position actually got I’m here so we or I say we Nick looked at my shoes and realized
That one of my cleats I think it was this one so my right cleat was about 6 or 7 mil lower than this cleat and the reason is is cuz the holes and there’s markers on the shoes where where you kind of want the shoes
To fit now and well now sat after after Nick sort of played around with them perfectly level so one is not higher than the other and a good way to test this is you can put it on the edge of a desk and measure it up and you can see
That both shoes are pretty much perfectly aligned if you look at the markers they’re miles off compared to what’s at where they should be so the basically I’ve explained that that terribly long story short is don’t go by the markers on the shoes always kind of
Do a physical actual look and and kind of shove them together and stuff so you can get a better idea of where the um of where the actual center of the cleat should be um on both sides cuz the markers are always off apparently so that was really interesting we got that
Fixed and I think that was probably what made the biggest difference in terms of my bike fit the next thing that we changed was basically my reach uh Nick belief was a little bit too short so we then um ex pushed my levers round the bars slightly more and that gave me like
An extra couple of centimeters of reach maybe a centimeter of reach um which I didn’t necessarily feel like I’m needed to do I didn’t feel squished but after doing it I can tell why he did it it did feel a lot better would I recommend getting a bike fit 100% it’s I can’t
Believe I mean we made like millimeter adjustments and it made a massive difference on my comfort of the bike I did uh later on in the week on Sunday like a 2 and 1/2 3 hour bike ride on the turbo trainer which is not comfy at the
Best of times especially when you’ve not got when you’ve got niggles it makes it really really like tough and annoying I basically did that ride and I had very little to no knee pain I had I think I had literally zero hip pain really happy to get that done and um
Yeah definitely just go and get a bike fit I mean this one with Nick was I’ll put the I leave a link to where I found it in the comments below but he was £130 for a few hours of his time and it was so worth it his bike fit completed
Position was actually all right he said it was not too bad at all um the guy’s name is Nick he was um yeah really really nice guy and I’m really glad I got it done and also it’s you know pricewise um you can’t complain really really good and it’s nice just to have
Even though we didn’t change a huge amount and I will get on to what we did change um it’s nice to know that that your position isn’t horrendous so uh happy overall need to get home now it’s um yeah took a good couple of hours but
I’m really yeah really glad that I got it done moving on with the week on Saturday I went and on the training plan basically was to do a long run but incorporate a park run into it if you don’t know what a park run is they’re basically I think they’re definitely in
The UK I’m not sure if they’re anywhere else but in the UK every Saturday morning at 900 a.m. in loads of local parks I mean there’s literally probably thousand of Park runs um across the UK you go basically do a free 5K event now these aren’t necessarily made
For competing there’s a lot of people that just go and get round them which is amazing and they’re an amazing organization and the fact that they do these and it’s all run by volunteers I could go on to it for ages but I’m not going to right sorry we’re switching up
The angle again my uh SD card just filled up so yeah had to pause it there but uh what was I saying yeah 5K park run basically a free park run you can do a free 5K run you can do every Saturday morning in local parks across the UK um
Not competitive but you do get competitive people there there was over 200 Runners at this one I did a quick 20 minute warm up to start it off just to warm up the legs the dogs barking ra and yeah went and did it basically my aim
Was to try and be somewhere in the 18 minutes my fitness isn’t an all-time high right now obviously it’s offseason but I wanted to get good workout in and push myself so that’s exactly what I did so I started out it’s like a three laap course this one so I started out with
Like a group of maybe five guys and then basically each one kind of kept dropping off until right at the end I was the last man standing ended up with an 1809 which is a PB like a 550 minute per mile I think it is um yeah and managed to
Take the win by a few seconds which is kind of cool again they’re not competitive races but still feels nice to cross the line in first place so happy with that and then went on and did like an extra six miles I think after that it is an absolutely lovely morning
I’m a little bit up out of breath just finished park run in 18 something or other I haven’t checked yet but um might have been a PB in the 5K also came first I know it’s not like a competitive running thing but a really big group
This uh this morning I’ve only done part run a few times but definitely felt like there’s a good couple hundred people but I’ll check on the results later but anyway lovely morning cold but lovely I’m going to finish off just run get up to 10 miles and then yeah finish it
There that was um kind of rounded up a really good week of training I will go through my weekly volume as I usually do ended up doing 28.24 mil which was 3 hours and 43 minutes riding was little bit less than usual it was 98 Mi with 5
Hours and 18 minutes and then the swimming only got two swims in but that was only what was on the plan and one of them was a slightly longer one so that was 7,327 7 yards I have no idea what that is in meters maybe like 6 and 1/2k somewhere around there
Uh 1 hour and 43 minutes which gave me a total overall volume of 10 hours and 48 minutes which isn’t a huge week to be fair but this week is also going quite well so make sure that you are subscribed if you want to see further updates obviously my race plans for next
Year are the European Middle distance Champs in Portugal Outlaw half hul Iron Man tillin in August with a few other races checked in here and there so if you want to carry on watching How I build up to these races and how I’m going to get there also about bike stuff then make
Sure you are subscribed like this video comment any questions you have down below and I will see you next week for another Triathlon related video peace
1 Comment
That car needs a wash 😜