Wednesday, June 11, 2008
Monday, May 12, 2008
Helpful information on bike posture
Check out this article written by Steve Hogg.
"If you want to perform to your potential on a bike you need adequate structural fitness".
Steve brings up some great points. As a bike fitter, I can only help the way your body relates to the bike. It's up to the rider to do the structural work off the bike. I can make solid recommendations on what your weaknesses are and how to go about addressing them. It is up to you to follow through with them.
When we talk about structural work, we are referring to the routines you can do on your own that will increase and improve your bodily alignment, flexibility and posture. Yoga, pilates, stretching, core strengthening are some of the key ways to achieve this. A common misconception about yoga or pilates is that they are way too difficult. This is very untrue. There are many levels of both yoga and pilates that are designed for any body type and fitness level. Think of it as starting out as a Cat5.
Another great quote from Steve is: "what you put into structural work will pay you back over time in interest". In other words, doing those annoying stretches after every ride won't increase your climbing, sprinting or time trialing directly. What it will do is increase all those disciplines indirectly over time as your body becomes more flexible and biomechanically sound.
Best,
Timothy Gresh
"If you want to perform to your potential on a bike you need adequate structural fitness".
Steve brings up some great points. As a bike fitter, I can only help the way your body relates to the bike. It's up to the rider to do the structural work off the bike. I can make solid recommendations on what your weaknesses are and how to go about addressing them. It is up to you to follow through with them.
When we talk about structural work, we are referring to the routines you can do on your own that will increase and improve your bodily alignment, flexibility and posture. Yoga, pilates, stretching, core strengthening are some of the key ways to achieve this. A common misconception about yoga or pilates is that they are way too difficult. This is very untrue. There are many levels of both yoga and pilates that are designed for any body type and fitness level. Think of it as starting out as a Cat5.
Another great quote from Steve is: "what you put into structural work will pay you back over time in interest". In other words, doing those annoying stretches after every ride won't increase your climbing, sprinting or time trialing directly. What it will do is increase all those disciplines indirectly over time as your body becomes more flexible and biomechanically sound.
Best,
Timothy Gresh
Monday, February 25, 2008
To my fellow bike riders
by Timothy Gresh
“The only right solution is the one that works”. These are the words of Steve Hogg, one of the most influential of the many people I have spent time working with in my own experience with aches and pains on the bike. Those words are the underlying principals that I have found to be true over the past 7-years that I spent with trial and error on ridding myself of ailments ranging from chronic lower back pain, to knee tendonitis, to hand pain and foot numbness. There are many “right” ways to go about helping someone, but ultimately everyone is different and the right way is the one that gives the individual a POSITIVE difference.
I started GreshFit after I was able to overcome my own discomforts and fit issues on the bike and get back to racing at an elite level. When someone asks me what the problem was, I can not give them an answer. The problem for me was everything. Hamstrings, Hips, lower back, Psoas, Hip flexors, quads, IT band all were too tight. The head tube length on my bike was too short for me to get adequate bar height. My saddle was positioned using the plumb bob, knee over spindle method, which put me too far back on the seat. I had foot pronation that was throwing off my knee and hip alignment, which intern amplified the tightness in the muscles previously mentioned. To top it off, muscle imbalances had formed. The muscle imbalances started to throw off my knee tracking, leading to tendonitis, muscles strains and loss of performance. My problem was everything. Over the past 7-years I slowly found all the pieces of the puzzle and then had to put them together.
I challenge fellow riders to give me a shot and see what I can do for them. I am geared towards riders who need answers for their aches and pains on the bike. I aim to help people find solutions to their problems and access them accordingly. Individuals who may not have nagging issues will also benefit from my fit as well. My goal to make riders I work with more functionally symmetrical on the bike. More functional symmetry on the bike equals increased comfort, decreased chances of injuries. Both of these will lead to much more enjoyable riding and increased performance, whether they are recreational, or a full-on competitive cyclist. The knowledge that I have gained from my experiences has come from years of trial and error, that made me a more functionally symmetrical and happy cyclist!
Although I had to use the collective knowledge of many individuals to get to the bottom of my problems, ultimately it was up to me to figure out how I would rid my ailments. Looking back, I have realized that I was the most difficult client I have ever had and may ever have! I did not have the luxury of being able to see myself on a stationary trainer and pick apart my biomechanics. Overcoming my obstacles on my own has been a valuable teacher for me that money can not buy. Allow me to see what I can do for you!
Best,
Timothy Gresh
What does the fit include?
The fit usually takes 1.5-3hours to perform. The duration and amplitude of a fit depends on the individuals unique situation. Riders with persistent or chronic pains will require more time and assessment. Some riders may already have good biomechanics and need a few changes and recommendations.
Again, adjustments depend on the individual and will entail whatever is needed from the list below:
-Assessment of Saddle choice
-Saddle fore/aft position
-Saddle height
-Saddle angle
-Saddle lateral offset
-Saddle side-side offset
-Cleat fore/aft placement
-Cleat rotation
-Assessment of pedal and shoe choice
-Insole recommendations
-Foot pronation check (shims used if necessary for forefoot Varus or Valgus)
-Actual and Functional leg length discrepancy compensation
-Any adjustment listed here, or a combination of any to help Pelvic obliquity on bike
-Stem length
-Bar height and width
-Rotation of bars
-Depth, drop and bend of bars
-Shift lever placement
-Specific stretches and or exercises to improve rider biomechanics on the bike.
And many more and any combination of the above to assess the individuals needs.
Thursday, August 9, 2007
Mission Statement
Welcome to GreshFit, a place where a holistic approach is taken to helping cyclists overcome the innumerable and most complex fit problems. We realize that every individual is unique in his or her goals, demands, physiology, and abilities, and we toss out the rules of thumb to help the individual find a balanced experience cycling. The end result is the cyclist’s body accepting the bike, with the bike and body working together in harmony.
Fit really matters.
Almost every cyclist at any level will get on a bike and realize some discomfort; some of these issues are minor, while some can become persistently nagging and require deliberate attention. We adhere to the theory that there are often various ways to solve a problem, and often, issues are interrelated. We can help you determine the best way to settle a fit issue according to your individual’s needs, no matter how simple or complex.
Tim’s battle
Tim struggled with chronic lower back pain since he started riding his first road bike at the age of fifteen. Over time, this minor discomfort led to the development of more serious issues: a torn meniscus, tendonitis, saddle sores, muscle strains, unbearable Sacroiliac (SI) joint dysfunction, to name a few. Over the course of six years, he spent an enormous amount of his own resources visiting dozens of doctors, physical therapists, chiropractors, massage therapists, other cyclists and bike fit specialists across the United States. Most people told Tim to just give up; that was never an option.
Steve Hogg
In his search for answers to questions unknown, Tim eventually contacted Steve Hogg of Cyclingnews.com's Fitness Q&A. Steve, a world-renowned bike fit expert from Sydney, Australia, has performed over 7,000 fits, spanning from recreational riders to national champions. Steve offered his assistance and an unmatched kindness over a few years to help guide Tim to eventually become a comfortable, efficient, and balanced cyclist. Tim adopted much of Steve’s passion and philosophy on how to help a rider feel more comfortable and stay injury free on bicycle through proper bike fit. Tim learned his lessons the hard way and his goal is to use his experience and knowledge to keep other cyclists enjoying this beautiful sport.
The GreshFit approach
In searching for the cause of his chronic back pain, Tim located causes that no typical doctor or physical therapist could. After thousands of dollars, countless hours of stretching, yoga, physical therapy, unmatched persistence and incredible collective wisdom, Tim has made incredible improvements. His physiological issues were the result of poor biomechanics, and every trouble could have all been prevented through proper bike fit. His goal today is to use his experience and knowledge to keep other cyclists from not being able to enjoy this beautiful sport.
Tim has realized the importance of taking a physiological approach to cyclists and how their body functions on their machine. Tim is currently working on a degree in Exercise Physiology and hopes to improve more on what he knows about bike fitting and complex biomechanical issues.
This one’s for you
This site is dedicated to anyone who has experienced discomfort on the bike. It is a reference to guide riders in the right direction to becoming a happy, well-balanced cyclist. Tim could have given up a long time ago, but he knew that someday he could ride without intense pain. Steve Hogg helped him prove that there is ALWAYS a way, and that a rider does not have to put up with pain. The only pain a cyclists should feel is the “normal”, self-inflicted pain of hammering up a climb. There is no reason why you can't bike healthy!
Fit really matters.
Almost every cyclist at any level will get on a bike and realize some discomfort; some of these issues are minor, while some can become persistently nagging and require deliberate attention. We adhere to the theory that there are often various ways to solve a problem, and often, issues are interrelated. We can help you determine the best way to settle a fit issue according to your individual’s needs, no matter how simple or complex.
Tim’s battle
Tim struggled with chronic lower back pain since he started riding his first road bike at the age of fifteen. Over time, this minor discomfort led to the development of more serious issues: a torn meniscus, tendonitis, saddle sores, muscle strains, unbearable Sacroiliac (SI) joint dysfunction, to name a few. Over the course of six years, he spent an enormous amount of his own resources visiting dozens of doctors, physical therapists, chiropractors, massage therapists, other cyclists and bike fit specialists across the United States. Most people told Tim to just give up; that was never an option.
Steve Hogg
In his search for answers to questions unknown, Tim eventually contacted Steve Hogg of Cyclingnews.com's Fitness Q&A. Steve, a world-renowned bike fit expert from Sydney, Australia, has performed over 7,000 fits, spanning from recreational riders to national champions. Steve offered his assistance and an unmatched kindness over a few years to help guide Tim to eventually become a comfortable, efficient, and balanced cyclist. Tim adopted much of Steve’s passion and philosophy on how to help a rider feel more comfortable and stay injury free on bicycle through proper bike fit. Tim learned his lessons the hard way and his goal is to use his experience and knowledge to keep other cyclists enjoying this beautiful sport.
The GreshFit approach
In searching for the cause of his chronic back pain, Tim located causes that no typical doctor or physical therapist could. After thousands of dollars, countless hours of stretching, yoga, physical therapy, unmatched persistence and incredible collective wisdom, Tim has made incredible improvements. His physiological issues were the result of poor biomechanics, and every trouble could have all been prevented through proper bike fit. His goal today is to use his experience and knowledge to keep other cyclists from not being able to enjoy this beautiful sport.
Tim has realized the importance of taking a physiological approach to cyclists and how their body functions on their machine. Tim is currently working on a degree in Exercise Physiology and hopes to improve more on what he knows about bike fitting and complex biomechanical issues.
This one’s for you
This site is dedicated to anyone who has experienced discomfort on the bike. It is a reference to guide riders in the right direction to becoming a happy, well-balanced cyclist. Tim could have given up a long time ago, but he knew that someday he could ride without intense pain. Steve Hogg helped him prove that there is ALWAYS a way, and that a rider does not have to put up with pain. The only pain a cyclists should feel is the “normal”, self-inflicted pain of hammering up a climb. There is no reason why you can't bike healthy!
Monday, August 6, 2007
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