Steeve a beginner to roadcycling has to learn everything. He doesn’t know how to enter a bike, neither how to disengage safely from the pedals. Samuel Weaver at Paris Bike Co has been helping cyclists with their bikes for 25 years and now it is time to adapt Steeves cycle to his measures, physiological history and movement. This and many more questions is answered when Steeve the golfer meet a top notch bikefitter.
Since last years challenge when trying to climb Alpe d’Huez Steeve has now ridden a road bike six times so his biking confident is better than ever. He is now getting ready for this years challenge, Mont Ventoux with buying himself a pro bike, a real climbing bike. However, when riding the bike he gets pain and now it’s only three weeks left to the climb. He seeks help and gets it at Paris Bike Co. During the bikefit Samuel finds out everything about Steeves background, injuries and training habits in order to adapt the bike in the best possible way to Steeve. He also learn Steve how to sit on a bike, how to pedal a bike and many more things that a cyclist needs to know.
#bikefit #roadbike #cycling #montventoux
Those are fantastic. Those need to be changed.
I think you should put more rust on them. It’s very basic. We say shitty insole, shitty foot. I haven’t told you the the price of everything you’re trying on,  but those shoes are €5,000. The cleats cost €250. And when you wear socks like that,
I’m going to charge you double. Pause the video. I’m fainting. Oh my god. I have to tell you how to get on a  bike.
What is this, golfers? Okay. Okay, now it’s maybe not visible, but I’m biking.
Oh yeah. This is Steeve, an avid golfer who got challengedÂ
to climb Mont Ventoux this summer. Without any doubt, he accepted the challenge. But with the experience from last year, he
understood that he needed to improve his chances. So he started with buying an expensive bike
as most untrained middle-aged men do. After riding this bike five times, it didÂ
not get easier, just more painful. So with only three weeks left to the challenge,
we decided to take professional help. Samuel Weaver at Paris Bike has a long history with
bikes, both as a very good cyclist and as a bike fitter. During the bike fit Samuel unraveled the secrets behind
a good position on the bike and explained why every biker needs to know the connection between
the bikers strength and optimal position. He’s adapted cycles to both professional
top athletes and beginners. So Samuel seemed like the right guy to help Steeve. Alright, Steeve, come with me. We’re going to go backÂ
here and make all your pain go away and make you faster on your bike. Yeah. Good luck. Ah, you know, we love golfers here. Nice socks, by the way. Ah, thank you. I like them.
Those are sweet. As you see, I have like beautiful pedals. Those are fantastic! Those need to be changed? I think you should put more rust on them. I find them on the garbage, actually. Somebody has actually painted them. Those have been hand painted with silver on top.
Yeah, that’s styly. I need to climb the Mont Ventoux without falling. Without falling? I can’t guarantee that.
But what I can guarantee is that you’re going to be faster than you are now. Especially withÂ
those pedals. Because those are sucking watts, man. Those are just sucking watts. Yeah. So areÂ
those shoes. I mean, nice shoes, too. But when you have a shoes, That’s all I have so far. So I’m counting on you. Is it, did you do the Ventoux in those type of shoes? Alp d’Huez, yeah, exactly the same. Crazy.
And the same pedal because I have nothing. I rent the bike and we just get out. You know what? You’re crazy. But that’s why it’s fun. You know what? When you don’t know, you don’t know. Ignorance is bliss. Just push the pedals and have fun. So, the plan of the day is thatÂ
we’re going to take all your medical information and learn all about you and and all yourÂ
physical problems, physical issues, and then we will give you a lot of informationÂ
about how you can take better care of yourself to be better on the bike. And then we willÂ
adapt the bike to your morphology as much as we can with what we have in front of us today. Alright, Steeve. I’m ready. How old are you? 54. Born in 71. How tall are you? 1.80. Since everyone has a different history, this is a
really important part of the bike fit. And you are brand new to cycling? That’s the deal?
You’ve never done it before? Five time, maybe six now with yesterday. And other than cycling, what are your sports?
Your major sports? Right now it’s only golf.
Only golf? Yeah. Right now it’s only golf. Do you do core reinforcements? Abdominal reinforcements? No, not so much. Do you do any stretching or yoga or pilates? And when you have been riding this bike, so as far asÂ
your physical issues, that’s it. Nothing else? No, except what I said. I have after a momentÂ
I can feel a little bit in my left arm,  but the most pain is here like really theÂ
hands. The first time I ride it, I could not use it after like 45 minutes,
an hour. After this very thorough background check,
the bike fit continues with an uncommon part. AÂ discussion about why, how it works, and what Steeve
can do to improve his position on the bike. So what we done today Steeve is we’ve taking
all your medical history to get to know you better So, we know how to guide you to be better on your bike and to do things for yourself off the bike that can also make you better on the bike. That’s the whole pointÂ
of the day. We are not perfect, okay? We might be well known for our bike fits, but that’sÂ
because we stay humble. We’re always listening to science. We’re always testing new things.
We love to test, test, test. And the point of today is to try to find the new test position forÂ
yourself. Okay? Knowing that we are developing a history together and knowing that we like toÂ
work together long term. So it’s not one shot and done. We’re perfect. This is exactlyÂ
how it should be. No, you’re going to change  with time. Your body’s going to change. We’reÂ
getting older unfortunately. And so you’re going to adapt and we we have to adapt with that.Â
So the most important thing about this beautiful  machine that you’ve been graced with is the guyÂ
that’s on it. This golfer in front of me. Well, you know what? If you think about cycling and golfÂ
are very similar in a way. The fact that you add something to your body.
And to be better with it, it has to be adapted  to you. Yeah. That’s true.
You also do fitting in golf. I’ve been fitted for golf clubs before, just like you have.
And it changes everything, right? The way your swing speed is calculated with a better shaft.Â
And this is kind of what we’re doing with you and your bike. We’re making you a better biker ratherÂ
than a better golfer. When we do the fitting and golfing, we have a machine for that.
And you don’t have any machine. How do you do that? That’s right. That’s because we like to listen to youÂ
and observe what you and your body is going through  when we make actually on the bike.
So when you’re swinging a golf club, you’re trying to replicate the exact same thing.
Here, the only replication we really want is where your foot is stabilized andÂ
how you’re pushing the pedals. Everything else is going to be changing permanently.
There’s some people that need to have that just because they need to think that they have some technologyÂ
going on with their bikefit, but guess what?  They end up here. At least once or twiceÂ
a week, we have somebody that has paid €450 for a bikefit with image capture and they have problems, back problems, foot problems, foot pain, all this stuff. So, it’s more a human conversation feeling.
Absolutely. Absolutely. You’re a human  And we start with the shoes because I have nothingÂ
or we do that after? That’s a great question, Steeve.
Yeah. Thank you. You know why?Â
Because in fact, the next part of our thing, well, I’m going to talk about you just for a secondÂ
more. The more work we do off the bike,  the better we are when we’re on the bike. So, ifÂ
you’re doing better core work, better stretching, Perineal reinforcements, things that helpÂ
your neuromuscular system be adapted to moving in space more fluidly. All that work thatÂ
you were doing before, you need to start doing it again to be better on the bike if that’sÂ
where you want to go with this. Okay. So, I need to find exercise for like everyday routineÂ
to get a bit stronger? Absolutely. Anything you can do in the morning, you know, take half an hour three times a week to do some yoga or pilates or something similar like that because that’s whatÂ
you need on a bike too. You need that stability,  that alignment and etc. Because as much magicÂ
as we have for your position on the bike, the real magic happens at the house. Yeah. youÂ
know, and you can adapt to a more aggressive and  more sporty position, we’ll say, the more flexibleÂ
and the more core work you do, which is also why I said earlier that this is the starting point today
because maybe you get much stronger,  you lose some weight, things happen.
Not that you need lose much weight. Strong and flexibility. That’s the two key words to start with.
Yeah. Alright. So, now we’re going to talk about
your interaction with the bike. Okay. That’s good.
We talk about the neuromuscular system here because everything is based on proprioception, right? So, how your body is feeling things and what your feet are feeling when you’re standing on them. And you’re putting your butt onÂ
a saddle. You’re putting your hands on a bike that  you’re trying to get up to speed, butÂ
you’re still having to push the pedal constantly in order to develop the amounts of wattsÂ
that you can. So, we start with your foot first. What do we need? A better foot position and aÂ
good cleat position. But number one is the insole. Okay?
Because your foot is formed more like, your hand is very similar. And what happens is if you have an insole that comes inÂ
most bike cycling shoes right out of the box, 99.9% of them. Crap. Basic. It’s very basic.Â
We say shitty insole, shitty foot. You can take that out.
But it’s true because if you don’t fill up the arch in your plantars under your foot whenÂ
you’re pushing on something as flat and rigid as this then you don’t have the same nervousÂ
return from your feet to stabilize yourself in space and to have a better fluidity of of pedalingÂ
because you’re you don’t have the support. So, this is in carbon and fiberglass and resin justÂ
like your bike is. Okay. They’re made in Germany by hand. It’s made by Solestar. We’ve beenÂ
working with them for years. As long as it works  for your foot because they they’re not thermal moldable ones which are great for people that have very flat feet or this doesn’t work.
So we don’t push this on anybody but we definitely want  to guide everybody to have a better foot bed.Â
We’re going to test a good insole in your in your bike shoes. Rather than the crappy one thatÂ
was in there in the first place Because then we want to put the cleat on your shoeÂ
to stabilize your foot at a maximum zone when you push down on the pedal too.
Okay. So, what we do here at Paris Bike Company
that most others do not those ones with the image capture, they lineÂ
it up with the ball of your foot most of the time. Exactly, I saw some video like this.Â
Exactly. Well, what I tell everybody  is try to if you stand up and you try to do aÂ
squat, you could do this all day with your foot on the ground on your entire foot. You raise up yourÂ
heels just a little bit and try to do or first  of all, just do that for five seconds and you’reÂ
tired. 10 more seconds, do some squats and then you’re dead. Well, that’s what you’re askingÂ
your body to do every time you push the pedal  when you have the the cleat aligned here. Â
So, that’s what we want. So, a better foot bed, great shoe that fits your foot nicely, never tooÂ
tight. Because if you ever try on a shoe that feels a little tight and it has theÂ
crappy insole in it, and you know that you should  be getting a better insole because you’veÂ
watched this video, then you know that the shoe is too small. Because this takesÂ
up a little bit more space. It fills up the space under your foot. So, it kind ofÂ
raises your foot up a little bit in the shoe. So, you want to make sure that you have that volumeÂ
to the shoe when you try on a shoe. So, I should not feel the shoe so much.
It should kind of give you a nice enrobing feeling. Like it’s giving you a big hug. So, we’re going to takeÂ
these beautiful shoes off and put these beautiful shoes on. Yeah.
Although, I do have to attach the cleat, but I think you need to try these on and make sure they fit.
So, let’s try that one on your right foot. I’ve already put the insole in there.
So, here you have a BOA adjuster. And what is the interest except that is quick?
It also gives your foot a better stability and it kind of gives you a more
of a hugging feeling around the foot. And comfort is what you want
when you’re doing any long riding. Anything over 40 kilometers,
you never want to overtighten it. Well, so also don’t forget that there areÂ
multiple widths made in cycling shoes just like in really nice shoes for running or for golfÂ
or anything else. So make sure you get a shoe that adapts to your foot and never overtightenÂ
especially when you leave the house. Good. Good to know.
Do these feel good? Do you ever drill new holes in them to get the the cleats further back?
We don’t drill holes, but we do have an adapter plate to get them even further back. It depends on theÂ
company and the practice of  the client. I just have a look in the mirror.Â
Yeah. Oh, go ahead. We do that first. You know, you have to have something that looks good. First time I look like a cyclist.
And something that goes with your socks. Because the the next step for you, Steeve,
will be to of course shave your legs. No, that we talk about it another time.
We’ll talk about it another time. Aerodynamics count, man.
And it’s nice when you get a massage. Okay, that’s a good point.
I’ve been shaving since I was 19. Does that make a real difference.
So, there are a few reasons why you do it. When you’re racing bikes and you wreck a lot
because it does happen it makes healing up a lot faster and gettingÂ
massages a lot more pleasurable. So you know you skip across, you kind of skip like aÂ
stone across the water when you hit the asphalt when you’re shaved because you already have likeÂ
a layer of sweat on you. But when you have hair that kind of grabs the asphalt and thenÂ
rips out even more and then it makes it harder to heal. You can get ingrown hairs and things like that.
Number two, they do test things like this aerodynamically and it does make a difference aerodynamically.
It really makes a difference? It actually does. So, maybe I will try, but that’s the next step.
But that’s the next step. First I try
But, you know it feels good. Alright. So, the next step is we’re going to put the cleatsÂ
on and I’m going to put them in a all the way back but in a neutral position. And we’reÂ
going to adjust them like a blacksmith and a horse  later on to make sure that the horizontal andÂ
the angular placement are correct. So, what we want to do first before we touch anything on thisÂ
bike, is we want to see where we’re coming from. Okay? So, you’re going to put that waterÂ
bottle on there because you’re going to get on the bike and start working. So, so now’s the timeÂ
where you’re going to get on this bike and always  get on from behind with your foot. Never over your,
if you get on over your bike like this, you’re going to cleat it What we call cleating your bike.
And you’re going to knock a hole in it. So, what should I do?
So, you should always get on from behind like a horse like this. And when we’re riding a bike, our elbows are downÂ
and our hands are supple. But I want you to show me how you were riding before you justÂ
heard that information. Then I start from here.
Whichever side is comfortable for you. So like this. And up.
There you go. Oh my god. I have to tell you how to get on a bike.Â
What is this? Golfers. I understand. If you talk slowly, I understand. Okay, it’s maybe not visible, but I’m biking. Oh, yeah. Well, it’s visible, but it hurts my eyes.
I’m sorry. I do my best. So, you came in and you were saying when we were talking about your pains that you’re having when you’re riding this bike. That you haveÂ
a lot of weight in your hands, but in fact,  when your feet and your hips aren’t stable
when you’re on the saddle, of course, you have to hold yourself up somewhere,Â
and that’s going to be in your hands. Â and so for the time being with your saddle so low,Â
if you look in the mirror to the right, you’ll see that you’re like cramped up on the bike,
you can’t even get through the top of the stroke with your foot. And whenÂ
you have your saddle height so low  like that, of course, all this charge is going toÂ
go into your upper body, into your thoracic cage, into your arms and your hands because you’reÂ
not supported on the saddle or on the pedal.  You can’t even put power down right now, okay?Â
Because you can’t even get through the top of the stroke. So it’s it’s kind of likeÂ
you’re trying to golf. You have to like fall on  your stick to hold yourself up and you need to goÂ
and hit it like that because you’re just falling forward all the time. And so you need something to support yourself. You have played golf I can see. I’m so good. You should see me. I hit just like this.
But no, this is like you can’t have a fluid motion with a saddle height like this.
So when you’re so cramped up, all that weight goes into your hands onto the handlebars.
IÂ can feel it’s a lot of weight here. You have a lot of weight in your hands and you just can’tÂ
pedal properly. If you look again to the right, your heel comes behind yourÂ
butt when you’re through the back of the stroke.  If you come back here with your left footÂ
or your right foot even further, you’ll see look your heels behind your butt. It’s kindÂ
of like you’re walking like this. You know,  You’re catching yourself constantly.
And you can see you’re placing the pedal toward the front of your foot aÂ
little bit. And when you do that, of course,  that’s going to destabilize even more your footÂ
and even more your hips. When you have all that destabilization going on here where it mattersÂ
the most, all that happens here is weight. And no fun. So, I see where we have to go with this.
So, are you ready to be better on this bike or not? I try.
Okay. Let’s try then. Jump down. You’re going to  put on your fancy shoes and I will start adjustingÂ
the bike. So, while you’re putting those on, there is another subject that’s veryÂ
dear to our hearts here at Paris Bike Company, and that is the length of your crank arms.Â
So you I forgot to discuss this with you because we were so excited about getting youÂ
on the bike, but this is something that also has  to do with your feet and your performance. We’veÂ
been doing this for a long time for triathletes. We force it more on the road now a little bit more
because we test and it’s approved by us,  so to speak. And now of course a lot of prosÂ
are doing it. They’re shortening their crank arms to have a more fluid pedal stroke becauseÂ
you get through the entirety of the circle  faster and you’re back on the gas more fluidly.Â
This crank arm is too long. When you add amplitude of movement throughout the entirety ofÂ
360° times two, what happens is you get more fatigue, you get less comfort on your saddle,
and you don’t let go in the front as much.  So these crank arms are something that we’reÂ
going to want to change at some point for you we want really for your size a maximum of 165.
So that’s something to consider.  So this is something to absolutely considerÂ
later on because you know nothing is cheap in cycling especially when you have a beautifulÂ
bike like this. I haven’t told you the the  price of everything you’re trying on, but thoseÂ
shoes are €5,000. The cleats cost €250. And when you wear socks like that,
I’m going to charge you double Pause the video. I’m fainting. Luckily, there’s a tap there for you.
No, no, no, no, no. That stuff is not,  that ridiculously expensive. But cranks areÂ
not cheap, but you can replace this crank with the equivalent. I think somewhereÂ
around two 200€, 250€ maybe. And also, the handlebar width counts for your comfort too.
The only thing we measure here, so we don’t have the captures and all that stuff.Â
The only thing we do measure here is the width of  your acromion (shoulders). To make sure that youÂ
don’t go beyond the width of the main part of the handlebar here. And to have theÂ
proper width here and to have these where they  should be, makes a huge difference.
So we’re going to adapt the cockpit to the human morphology. Right now you’re having toÂ
adapt to it because it’s not straight. These are flared out. They’re not in. Our wrists naturallyÂ
go in. You know, it’s a tendency now in the pro ranks to put your handlebar, you know, yourÂ
shifters in like that a lot. There’s a  lot to that. In fact, you can be more aero andÂ
more comfortable here when you’re in an aero position. But it is just comfortable.
So, first I have to put on your beautiful new Shimano Dura Ace And what I’m looking for now is just a newÂ
starting position. And just so you know, since you’ve never used these types of pedalsÂ
before, they’re just like a ski binding. You know what a ski binding looks like? You’ve skied?
I have. I was born with ski on my feet. That’s not a joke. So, it’s the same thing as a ski binding pretty much.  Only this one is made to release when you tell it to
and not when it’s oh Shitsville. But these are made to release when you tell them to.
So you’re going to clip in. You’ll see on the bottom of your cleat there
is a little yellow tab in the front. And that that yellow tab just goes into this pocket hereÂ
in the front of the pedal. And then you’re just going to push straight down with yourÂ
foot. Try not to twist your foot in any way like this because it needs to be aligned.
Okay. And then to get out?
I’ve been told that you have to do like this on the side. Exactly. Act like you’re dancing.
Just dance. Do the twist and it’ll come right out. If you fall, normally it’s onlyÂ
at a stoplight because you forgot to unplug  or the one you unplugged, or the one thatÂ
stayed on the bike, you put it at the bottom and you slowly fall over, which is no fun. And youÂ
scrape up your bike or your leg or something. You can see yourself falling.
Yes. Exactly. No. So, I’ve started with the saddle height about
where I think we should be starting. Maybe we have to go up even higher.
We’ll see. So what we want to do is we want to measure acromion to acromion. So that’s just just past the end of your arm. If we measure statically, you measure 40.5, okay? From here to here. Why do we measure from thatÂ
acromion there? Because it’s aligned with your humerus bone, this guy here. And if we use ourÂ
skeleton as a means of support, we lose less energy. So if we’re too wide,Â
we’re like a tripod and we’re in tension. So you are 40 and a half. This measures 40. So we’re good.
That’s good. We’re good. If I were optimizing, if you were racingÂ
and I was optimizing this for aerodynamics, I would say let’s get a narrower handlebar.
But that is going to be perfectly comfortable. The objective is not to get hurt
and enjoy as much as possible. Absolutely. And to beat David up the hill, while he’s filming. That’s quite easy. I’m trying to respect him.
So, I’m slow, but in reality, it’s like… So, the last thing I’m goingÂ
to adjust before you get back on your bike is  I’m going to bring these levers in a little bit.Â
Because you can actually adjust them with a little screw underneath. That way you whenÂ
you’re down here on descents, Easier to grab.
You get your elbows down and they’re right there in your index finger. So, you see there’s a two and a half mm under here.
So many people don’t know about this feature on their bike. It’s crazy. All the major brands now for yearsÂ
have had a screw somewhere in this area that you can bring this back to make it more comfortableÂ
for smaller hands. For example, Morgan on her bike, you know, she’s got these little hands,Â
right? They’re strong because she’s a kine and they know what they’re doing, but she needs to, youÂ
know, she can’t make them grow. So, you bring them  back so you can get a hold of it. Are you ready, sir?
I’m ready. Alright. So, you’re going to get on like this. You’re going to tip your toe over the front of the pedal just a little bit and slide it down and in like that.
So I go behind, that IÂ remember now. There you go. Clip one in. Go ahead. There you go. And push.Â
There you go. Click. And this one. No shit. Sorry.
That’s all right. This happens. It’s your first time. Push. Boom. Just like that.
So now it’s time for you to work. Up until now, you’ve just been talking and I’ve been working. Now, if I you don’t work, I don’t work. We have to work together.
I’m ready for that Because Morgan and I need to see what it is your body’s goingÂ
through when you pedal on a bike. So, I want you constantly to be pedaling whileÂ
you’re in front of me. And I want you to pedal like you mean it. When you are done with this,
I want you to be sweating. I understand.
So, I want you to triple the speed of your feet right now. You’re allowed to use your speeds, just so you know.
But this is a good speed to warm up in.  So I just want you to accelerate your feet. Come on. I’m already dead.  You’re going to barely be able to talk.
So your A position when you’re on a bike is you want to imagine that you’re bringing your
belly button a little bit toward where you’re  pushing your pedal and you want to put your handsÂ
here and lower your elbows and shoulders toward the ground. That’s a cyclist. You want to kindÂ
of like lock in without grabbing the handlebar.  You want to stabilize the hips.Â
Bring the long, you know, the belly button into the pedal stroke likeÂ
you’re trying to push down when you’re  right when you’re getting ready to hit the golf ball.
You know, right when you’re really charged in. So you put pressure on the seat.
Exactly. And pressure in the pedals. And you never want to think about grabbing a handlebar.Â
You want to just let your hands kind of hang out there and you want them to wander around.Â
So accelerate a little bit more. So, I would imagine it’s probably a little easier toÂ
pedal than it was earlier when you were on the bike. Yeah, it feels like it. So, we do have, this bike is a little bit small for you. So, if you look in the right hand mirror, for the moment we’re probably a little bit too low. on the saddle height, but not radically so,Â
I just need to go up a little bit. I need to  take the saddle back a little bit more to open youÂ
up in the thoracic cage and to let you drop this down more. And we might need a longerÂ
stem. I prefer to get the hips and the feet right where they should be and then adjust the stemÂ
accordingly. So, from now on, A I want you to tell me how you’re feeling and B when I tell you toÂ
stand up, I want you to stop pedaling. stay in the pedals and get your butt off the saddle and I’llÂ
work under your bum. Because I’m doing all the macro adjustments right nowÂ
and then we do the micro adjustments. So, go ahead and stand up for me. So, I’m going to goÂ
up just a little bit more. Just a little bit and back a little bit. Also, I want you to tell me ifÂ
you ever feel like you’re sliding on the saddle. Were you feeling like you’re sliding like on a toboggan?
Yeah. No, not now. Â Â And you can feel probably now that youÂ
have the nice stiff sole and the good insole that you have a lot you have a lot more power to the pedal, right?
It’s something to get used to, but it’s interesting, I can feel it.
Oh, you get used to it in minutes. Just never think about working on your feet in the shoe.
Just think about pushing the pedal. So, I’m just doing micro adjustmentsÂ
to your saddle now. Trying to get your hips in a  better position to open you up a little bit more.Â
Try that. Go back at it. Let’s see you push the pedal some more. And again, with every change,Â
I want you to tell me if you’re a little lighter  on your hands every time. If you feel like
the pedal stroke is easier every time I make a change. I can tell you it’s already lighter on my hands.
That’s quite for sure.  Excellent.Â
So, now we need to accelerate some more. That’s looking better and better, huh? Because that’s looking you knowÂ
what that’s looking pretty solid actually. Do you kind of feel like naturally you wantÂ
to migrate your hand a little farther away? Not specifically. But I should try to be sure.
But, when I’m like this it’s comfortable too. I think we just need a higher stem becauseÂ
this saddle height, you can keep pedaling  while I’m talking to you. But this saddle heightÂ
is looking really good. You’re looking smooth through the bottom of the stroke.Â
Your foot is staying really flat naturally. Like I didn’t even have to ask you to keep your ankle locked
like it should be and you’re just naturally keeping it there becauseÂ
the saddle height and your cleat set back and your feet are right where they should be.
So this looks really smooth. There’s a constant action through the knee. You’re there’s no overÂ
acceleration through the bottom of the stroke  with your knee or through the top of the stroke.Â
So that’s a marker for us to know that we’re either too high or too low. So that’s good.
You don’t feel like you’re sliding on the saddle? -No. You feel still as comfortable as you did before on the saddle?
Yeah. Awesome.
That’s no problem. So, I’m going to show you what I mean about thisÂ
bike maybe being a little small. Keep pedaling. I wanna breathe. Steeve. Morgan, would you go get the whip, please? So, I want you to do an exercise for me.
I want you to go from this position on the on the hoods to this position down here multiple times.
Now I start? While you’re pedaling really nice and smooth. And I want youÂ
to tell me if the pressure on your hands is equal or if you have more pressure on the topÂ
or more pressure on the bottom. And I want you to  keep a good cadence going. If it’s pretty equalÂ
and you can’t really tell much of a difference, that’s a good thing. If you have a lot more onÂ
the bottom than the top, a lot more, I cannot say,  but maybe a little bit more on the bottom. Just aÂ
little bit more on the bottom. Okay. That’s never a bad thing because normally when we’reÂ
down there, we’re either going downhill or we’re  going full gas. So the height of theÂ
handlebar is actually decent, but here’s where I’m going to show you where I think this isÂ
small. If you go down into the drops and try  to touch the brakes without actually breaking for a moment
because you’re actually pedaling. Lower your elbows to the ground like you’re really goingÂ
down a hill. Do you see how the humerus  if you look to the right, do you see you can’tÂ
even get your elbows further down than that? Because the humerus bone starts to come back andÂ
you start to go into a ball in your thoracic cage.  Because normally when we’re down here, weÂ
want this to be flat out and these to be farther away. Almost as if you were holding yourÂ
hand on the back of this button here. You know,  because if you were to put your thumb there.
Good. You can hold your thumb in there. Put it in there. But you see what I mean?Â
Like that distance. We need this bike to grow up a little bit more.
Because it’s a little short. You can get away  with it. It’s not the end of the world. Is it optimal?
No. And go ahead and put your hands on the hoods. What can also happen is on a climb,
if your handlebar is a little too close, when you get out of the saddle to go toÂ
punch it a little bit and you go like this  with your knee, you can tap this on your knee,Â
but technically speaking, we need a longer stem. And probably just one centimeter to start with,
but maybe with time and flexibility, two cm. And again, that’s part of that adaptationÂ
that I was talking about that we go for the long term with us because you’re going to adapt toÂ
this and then you’re going to be like,  I still have weight in my hands.
That’s because we need to still change that stem. We get you out there, then you go like, now IÂ
want to go faster. You see what I’m saying? I noticed that you kind of plant yourselfÂ
toward the front of the saddle naturally. If you look in the right hand mirror for me, Steeve,Â
if you put your butt back a little further on the saddle, Are you more comfortable there orÂ
do you feel like it kind of pushes you toward the front? No. If I let it go, I go into the front. I have to.
You kind of have to scoop back. Control it with the hands.
Okay. So, stand up for me. So, that’s the saddle angle and that’sÂ
that sliding sensation I was talking about. Even though you might have been slightly, you were stillÂ
comfortable on the saddle, but that means the saddle nose is still too far down because you’reÂ
like sliding down it. So that’s going to just get  more weight into your hands again. So I’m going toÂ
adjust this using the two screws back here again to bring the nose up just a little bit.
And half a degree can make a world of difference. Yeah, I can imagine. So try that. Alright. Pedal.Â
Come on now. Take a drink of water I’m waiting for the whip. Oh. Oh, yeah. Morgan, theÂ
whip, please. Here, just hit him with the wrench. Does that feel more stable in the hips there? Yeah, I think so. And you’re lighter there. Relieve a bit the pressure. Yeah, if I relieveÂ
the pressure, I can still feel a little bit of A little bit? Okay, so stand up forÂ
me. I’ll go a little further with this. I’m not afraid. Can I have a stunt double forÂ
the rest of the filming? Can you have a what? You say that in English, stunt double? Oh, stunt double. Yeah, of course. You’re doing the Ventoux next, right? Yeah. Yeah. We start from Bedoin. Yeah. That’s the hardest. Yeah. Thank you for telling me.
I have a month to get ready. Oh, you have a month? Like three weeks or? Yeah. A littleÂ
bit more than three weeks. Yeah. Three weeks. Okay. Oh, you already did the other one.Â
Cold turkey and tennis shoes, so you’ll be fine. Alright. Try that. That was one of the most common comments on theÂ
last YouTube video. People didn’t believe he had tennis shoes. I heard the cleats.Â
It was mine. No. No. No. No. No. No. You can’t do without. You can you can do anythingÂ
if you feel like it. Yeah. So, I want to show you another position with yourÂ
hands too that’s really cool is if you put this kind of like in your palm down here and youÂ
you kind of lay your wrist across that like that. Like this. Yeah. Just a little bit.
Just a little bit. You see, because that’s going to gain you space to goÂ
forward for the moment, when you’re in the flats or before you’re climbing orÂ
when you want to really just throw down some watts because this is technically the most aerodynamicÂ
position on a bike when you get your forearm out of the wind. Okay? Which is why a lot of theÂ
pros now have a slightly higher front end than they used to back in the day
because they’ve figured out aerodynamics matter a lot. And so you can see you’re hiding more fromÂ
the wind. Your thoracic cage is flattening out, right? You’re getting all thisÂ
out of the wind and it’s a position to work on and that’s going to be easier once weÂ
have the longer stem. So, this bike works just fine for you. Okay. I wasÂ
a little bit more afraid. I was maybe a little bit more alarmist than I should have been. Okay. But, with a longer
stem it will be fine. How you feeling there? Yeah, I’m good. You’re feelingÂ
pretty good? Yeah. Yeah. Yeah. Are you naturally keeping your elbows down or are you forcing it? No, I’m naturally. Ah, that’s nice to hear. Alright. So now what’s going to happen is Morgan is going to adjust your cleat. So she’s going to ask you some questions. And you’re going to respond and then we’re going to see what your feet look like. And I have to continue pedaling, I guess. Oh yeah. Right now you’re going to work hard. Can you stop with your right feet?
Yeah, Perfect. That’s the best thing you can ask me to stop right now. The shoes. Yeah. Aah just give her your foot like a horse. [Â __Â ] Are you sure I can get out ofÂ
this? Put your foot toward the bottom. There you go. Okay. You need to be strong. Ah, yeah. YouÂ
saw that he had internal rotation. That’s for the horizontal placement of your cleat. And throughout the stroke we have to look out for
where your foot naturally wants to go horizontally. So some people will pedal like this. Like we wereÂ
saying earlier, Peter Sagan he pedal like that, right? If you look at him from behind, he pedalsÂ
with his feet very wide and like this. It just has to do with your morphology. You know, the way
everything about you is built. And we want there to be no pressure points eitherÂ
on your foot or your knees or your hips or your back. Because your cleats have what’sÂ
called float. Okay, your cleats can move. You can clip in. Your cleats can move inside the pedal. That’s called the float of the cleat. And we want to be centered in that float. And with every change that Morgan Morgan makes, we want you to tell her whether you feel lighter and more on axis or if you feel like you’re stuck. Oh, it’s okay. It’s normal. But it’s Yeah, IÂ
still feel it’s a little bit more natural here. Okay. Yeah, I’m trying to
to understand what that one means because it’s I really have the I mean I didn’t feel thisÂ
part of my feet before. Okay, Now I feel it. Ah, okay. Yeah, you didn’t feel thatÂ
part before and now you I mean the right feet I don’t feel any difference. Okay. A littleÂ
more tension right there. Here. Yeah. Ah, so you went a little too far with the angle. So what you want to do, Morgan, is just come back a little bit off of that. Can I talk to this camera or not? I feel a little bit like a horse right now. Allez. No that’s feel better.
That’s better. And the funny thing is I start to have like ants in my feetÂ
here in the toe of the right foot, but nothing here. But that’s the funny thingÂ
cause normally it’s the opposite with me. And the pressure on the right foot is even? Yeah. So you probably overtightened your shoe a
little bit somewhere. So stop at the bottom of the stroke and undo your shoe a little bit. Often times when you have the cleats all the way
back normally that’s not the problem with the numbness in your foot. Often it’s the fact that you’ve overtightened your shoe. Yeah, it seemed better right away. Okay. So he had overtightened his shoe. Yeah. Yeah. I didn’tÂ
know it could make such a difference. For the debutant ah? No. It’s critical to keep the foot, especiallyÂ
when you leave your door. You want to just barely  tighten your shoe. You barely want to tighten it. I’m ready for it. No but that’s much better. That’s areal sound right there.
That’s making it. That’s making the cut. That’s making the finalÂ
cut. So is the sweat on the floor. Come on David. Get this. Check this out. Come on. I have screwed up the microphone. Look at all this. Look at all this. That’s just beginning. Just the beginning. That’s a sweat. Yeah. All right. Clip back in. So, yeah, you made that move.
Who cares you’re sweating? Poor guy. There you go. Okay. Ready? Push it. Let’s see it. So, you doÂ
what I did this time. This time around like do it like I did, lay down. GetÂ
down. You got to get dirty. The same thing? Yeah. See there? You added more margin. Did youÂ
see that? Yeah. Yeah. Does that feel better? Yeah, I think so. It was a bit short to be sure. Yeah. Yeah. Try Yeah. Go a little harder there. Sorry. Yeah. We paid attention to ourselvesÂ
and not to him. Sorry. Normally that should start to equalize the feet.
Tell if it’s not the case. Do you always aim for free motion on both sides? Yes. So Steeve shouldÂ
be able to feel it just if he Yeah. If he if he just moves a little pivots a little bit, If he just moves a little pivots a little bit,
he should feel centered in that movement. Yeah. How are we doing there? You having fun chit chatting whenÂ
I’m suffering? You’re good. Yeah. This is what we do. Cool. So, here’s the deal. Yeah. Are you ready for this? Yeah. I don’t know. You’re done. So, we always do the cleats last. ThisÂ
is the new test position. Now my last question is
I’m quite afraid of not being able to get out of this when I’m biking for real. Can you make it more flexible or? They come out of the box. Really? I’m like Yeah, Yeah, that’s because everything is new and you’reÂ
not used to it. But before you leave right now, I want you to just engage and disengage aÂ
bunch of times because you can adjust the Go ahead and clip out with your left foot reallyÂ
fast for me. Just do it. See, you just did it.
I just asked you to do it and you did it. That was better. So, do you see this indicator right here?
Yes, I do. So, this indicator shows the spring tension. So, when the
back of the spring is in the top of the window, that means it’s loose. And right now, we’re the easiest. Oh, you’re on the easiest. Yeah. That’s as easy as it comes. They come out of the box like that. So, go ahead and clip back in and clip in and out a bunch of times with both feet. And since you’re just sitting on your saddle right now on a
home trainer, throw them both out at the same time. Just boom. Just do it. Yeah. Just do it. Go ahead. I want you to just practice this.
Don’t fight it. Just imagine it. See, is that when you arriveÂ
at a stop sign or a stoplight, you want to keep the foot that stays in theÂ
pedal on the top of the rotation. So you don’t want to put it at the bottomÂ
of the rotation because what happens is you’ve  pulled your foot out, right? Okay. So let’s sayÂ
I’ve pulled my right foot out and I get to the stop light. My left foot’s still in the pedalÂ
and it’s down there. So I have to be like this  and this one go out. Yeah. Exactly. BecauseÂ
what happens is if I keep that one down there, all my weight goes onto it. I can’t twistÂ
out because all the weights on it. And you don’t have the reactivity. SoÂ
that’s why people fall at a red light all the time because they keep their weight, theyÂ
keep their wrong foot at the wrong position.  It’s better. Yeah. You see it’s very natural and
you get used to it. Always make sure you have a helmet on. Anybody with a
brain should ride with a helmet. That’s all there is to that. Of course. If you don’t want to ride with it,
if you want to ride without a helmet,  than, too bad for you. I borrow a helmet all the time. I’m one of those guys on the road, I say
hi to everybody cause I’m a kid from Ohio. I’m happy. I’m happy to be in France. I say hi to everybody when I’m out on my bike.
I’m like, “Hey, what’s up? What’s up?” But I never say hi to somebody
that doesn’t have a helmet on. It’s like, it’s one of my things. I don’t know why. You know, maybeÂ
I’m a dick. I don’t know. I start to feel a bit more relaxed about it now. See good, you know. So, yeah, just be light,
be fast, be fluid and  you’ll be fine. You go on the ground andÂ
you will see my droplet coming. That will be fun. Brooaugh Okay, we’re good there? But you know what the most important
thing is. It’s to have fun. Yeah, that’s true. You know, don’t make it too, don’tÂ
get too trippy about anything. Some people make it a, some people think about it too much.   I’m just too old to think. There you go. That’s what I like to hear. That means I’mÂ
too old to think because we’re the same age so, You just made me think enough for the day so. Enjoy before it’s too late. Yeah, exactly. I think we’re good for today. Bye-bye. I haven’t, I have screwed a little bit with
the microphone by when I sponged myself, sorry. Oh man, he screwed up his microphone.Â
We have to start from the beginning. Try that again. Let meÂ
see. Give me a little love there. Oh, that’s good. Oh, that’s good.Â
End of the show. If he fails now? Yeah. If he fails. Who’s responsible? Aaah, the cameraman.