Pages Navigation Menu

ERGON TP1 Pedal Cleat Tool

Posted on Apr 24, 2017

ADJUSTMENT TOOL FOR CLEATS BACKGROUND ERGON TP1 Pedal Cleat Tool I like to stay up on top of what’s new in the market – especially when it comes to bike fitting equipment. So, I got excited when I saw Ergon’s TP1 DIY Cleat-Fitting tool. Having been trained in correct cleat placement and having fit hundreds of cyclists, this review is based on what I have experienced over many years of bike fitting. INSTRUCTIONAL BOOKLET INCLUDED A free 80 page detailed and easy to follow instructional booklet is provided with each TP1. This booklet is divided into multiple sections with each section in a different language. The 23-page English section includes a picture on one page and text instructions on the other. Each text description is an easy to understand set of why’s and how-to’s. The chapters are; Ergonomics for Cyclists Introduction Basic Biometrics Fore/Aft cleat position Q-Factor – width of stance Angle of foot (rotation) Symmetry of the feet Quick installation guide Fine adjustments Glossary Measurement tables Maintenance/Warranty Things missing? Yes, we’ll discuss below. THE GOOD DETAILED INSTRUCTIONAL BOOKLET...

Read More


Posted on Apr 16, 2017

NORTHWAVE MULTI-APP SPIN / MTB CYCLING SHOE BACKGROUND I’ve been asked to host a spin class at a local gym. The first time I taught the class, I used my New Balance running shoes. Boy, was that a mistake. One side of the pedals was fit with an SPD cleat, the other was a standard cage with an old toe strap. Forced to use the standard cage side, those pedals felt like they were cutting into the bottom of my feet for the whole hour…painful! Immediately after the spin class, I started looking for a new pair of high quality spin shoes. Noticing that all of the spin bikes had SPD pedals, my shoe selection was somewhat limited. My requirements were (a) SPD-compatible, (b) comfortable, (c) an abundance of mesh to keep cool, (d) non-slip sole, (e) affordable, (f) not the typical standard clunky looking brown MTB shoe. In my search, I found two that met these requirements. HIGH VISIBILITY SHOES The color of these shoes is bright. They are a mixture of Hi-Viz yellow and neon green. Being...

Read More


Posted on Apr 2, 2017

BACKGROUND – Ergon IP3 Insoles The ERGON IP3 insoles are made in Germany and co-developed with Solestar – one of the ‘real’ cycling insole specialist. More info can be found here. Several years ago, I completed an exhaustive review of insoles. Part II can be found here . One of the important items noted in that review was that virtually every insole manufacturer claims to make a ‘cycling specific’ insole, but, the fact of the matter is that very few do. It is my intention that as new cycling specific insoles become available, I will add them to this now growing list. Solestar/Ergon are one of the few insole manufacturers that actually do make cycling specific insoles. One of the insoles previously tested was the Solestar Kontrol BLK (now called the Solestar BLK). The BLK is their top-of-the-line insole. All Solestar’s insoles appear to have a very similar shape and high quality including the new IP3. The major differences are the BLK has a carbon fiber bottom layer, the IP3 has stiff plastic. But, the IP3 is also...

Read More


Posted on Mar 20, 2017

3/2017 TRX HOME SUSPENSION WORKOUT SYSTEMS BACKGROUND My quest for the perfect workout system and I found it in the TRX HOME SUSPENSION WORKOUT SYSTEM. I am a USAC Level 2 coach, bike fitter and certified personal trainer. I am also certified in power-based training as well as a bicycle skills instructor. I coach numerous cyclists including those that race to win and those that just want to have fun staying up on their group ride. Through my coaching and bike fittings, I have been assembling a list of common cycling issues. The main cycling related issued I see include wrong size bicycle frame (ex., usually way too large), wrong size equipment (ex., usually saddle too narrow, stem too long, cranks too long), bad bike fit (ex., usually knees and feet in the wrong position on the bike, saddle too high, bad cleat fit), bad posture on the bike (ex., hips not rotated forward, arched/curved back, slumped shoulders), pedaling incorrectly (ex., usually stabbing at the pedals), lack of good bike handling skills (ex., can’t ride/maneuver the bike slowly, can’t...

Read More


Posted on Mar 13, 2017

RUMBLEROLLER TEST BACKGROUND All tests were conducted with the rollers held in the Transverse plane or, perpendicular to the spine. There are other rolling techniques that can be used with the rollers held in the Sagittal plane or, parallel to the spine, but, for these, a longer roller (31”-32”) is required. To test the rollers, I used each one on the following; feet, calves, hamstraings, glutes/piriformis, mid back/upper back, neck & trapezius (traps), latissimus dorsi (lats) and quadriceps. No IT band rolling nor lower back rolling Note 1: At 31”, each roller was wide enough to be able to accommodate rolling both hamstrings at once, both glutes at the same time, both quadricepts simultaneously. I would not really opt for the shorter models except if you were going to take them along with you on vacation or business travel. Note 2: I went into a local 24-hour fitness studio and noticed they had several LONG 4’ and 5’ very hard foam rollers. With 100% exposed foam (no covering), they were already showing signs of hard use. Small pieces of...

Read More

Leomo TYPE-R – Training and Racing with Wearable Technology...

Posted on Mar 11, 2017

LEOMO – Laws and Equations Of MOtion Training and Racing with the TYPE-R Wearable Technology LEOMO’s introduction to the press occurred on 3/9/2017 at the Olympic Velodrome in Carson, CA. LEOMO unveiled their new motion capture device called the TYPE-R, a wearable measurement tool for competitive cyclists, triathletes and their coaches that, for the first time allows them to analyze form on the road where they train and compete versus in a lab or studio. TYPE-R is more of a system than a device. It will prove to be the next big advancement for coaches and athletes. Although currently limited to analyze the motion of cyclists, they will be adding other sports in the months to come. WHY MOTION? The big 3 items that a coach tries to optimize are (a) Power, (b) Endurance and (c) Technique. The first 2 are both common data items that the cyclist captures and the coach evaluates then optimizes the plan so the athlete can achieve their goals. But, how do you capture and analyze technique in the field? Until now, motion analysis...

Read More


Posted on Mar 10, 2017

LOOK KÉO CLASSIC 3 Hello my name is Kalden. I’m an 11-year-old Southern California bike racer that has been on Speedplay pedals for 3 years. Recently, my coach noticed that my heels were hitting the crank arms. He said it was in part because my Speedplays have too much float. He had a pair of Look KEO CLASSIC 3 that he gave me and asked me to write a review on them. When I unboxed them, I noticed the pedal was much wider than the Speedplays. The LOOK Keo Classic 3’s have helped me out because my feet have more support with the wider platform when pedaling. This was really helpful in sprints. But the main reason I like this pedal is because it has less float. I have done some races on this pedal and it solved my problem. I would recommend this pedal to anyone. I can’t wait to take my next FTP test using my new pedals! -Kalden C. Thank you Kalden and congratulations on your race win using your new pedals! Last Sunday (3/5/17), Kalden...

Read More

KNOG Bike Bell – ding

Posted on Mar 1, 2017

KNOG BIKE BELL KNOG makes Bicycle accessories – Bike Lights (very popular in SoCal), Bike Locks for different levels of protection, Video Lights (external lights for GoPro and cell phones). They also make the best bike bell on the market. It’s lightweight, small – just slightly larger in diameter than your handlebars, has a BIG sound and easy to install. Two (internal) sizes available; • LARGE : 23.8mm – 31.8mm (comes with a rubber reducer for 23.8) • SMALL : 22.2mm only DESIGN Bike bells are inherently big and ugly. Knog has changed that. Their new OI Bike Bell is small, sleek, and looks great. It’s also LOUD! The bell is suspended on springs which allow it to float above the mount thereby allowing the bell to ring loud. The only thing when installing is to not have anything like cable housing interfere with the ringer otherwise it will be muted. I moved my bell (see pic below) so that the cable hit the plastic housing and not the ringer. As you can see from the video, its loud,...

Read More
Page 3 of 2012345...1020...Last »