Welcome to the 12 days of bike fit.
Each day we will be bringing to practical tips, actionable advice and thoughtful reflections from some of the best bike fitters, coaches and physios from around the world.
Today we have Jon Wild From Pedalling Perfection in Bristol with some super useful tips when you are preparing to come in for a fit.
And Ryan Morley from the Ryan Morley Cycle Centre in Wrexham with some no nonsense advice for your cycling kit!
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.
Hey everyone, Wei here from Foundation Bike Fit. I'm very excited to announce that tomorrow is the start of the 12 days of bike fit podcast series, which is fast becoming my favourite podcast tradition of the year!
If you're new to the podcast, this is a 12 day series in the run up to Christmas, where we bring you daily bike fit tips, advice and knowledge from different bike fitters, physios, coaches and mechanics from around the world.
This year we've had such a great response when we reached out, we are going to bring you the knowledge from over 25 different practitioners and we will follow their tips with our own thoughts and discussion every day.
So a big, big thank you to everyone who has contributed, as you will hear in Gillians Christmas reflection, you are builders, you are helpers, you are experts and you are massively appreciated by everyone in your community and beyond.
Your contribution probably means more than you think!
So tune in everyday for practical info and actionable advice to improve your bike fit!
Pedal consciously and merry Christmas.
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.
This week Wei & Mat are joined by Dan Pells, co-owner of Bespoke Cycling, to discuss the launch of the new Factor ONE hyper aero bike and it's implications for bike shops, mechanics and fitters.
Is this new hyperbike making aero cool again? Dan certainly thinks so, but Mat has other ideas (of course!)
And how will the new geometry affect the decisions that bike fitter make for their riders.
The team dive into aesthetics, mathematics, biomechanics, responsibility, trends and whether or not shops & fitters are ready for this next evolution of road bikes...
Join us for a highly opinionated discussion ;)
Show Links:
1. Jan-Willem van Schip's Extreme Aero Bike Setup: Should You Copy It?
2. Adam Hansen's Ridley Helium SLX gallery
3. Rethinking road race bike geometry for modern fit trends
4. https://www.bespokecycling.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.
Welcome back to another interview episode!
This week Wei sits down to chat with all three of the Ascend Endurance Team to find out the hidden value in being coached by a team of humans with a range of different by complimentary skillsets.
How does a physio work online with athletes?
Is your tech really living up to it's promises?
How do you fit a training plan into an already busy life schedule?
Tune in for a fascinating discussion around the teamwork of coaching and how we can be best serving the athletes we work with whether you're a bike fitter, nutritionist, physio or coach. The answers might surprise you...Show links:
⭕ https://ascend-endurance.com/
⭕ Join the next 8 Week Strength Programme
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
Should we be copying our heroes?
And if not, why so (and how do) the pros do it?
Join Mat and Wei as they explore this perennial saddle questions and truly understand why and wear you should be positioning your saddle for long term health, performance and comfort!
Show links:
⭕ 47: The Ten Pillars of Bike Fit - Part 9 of 10: How to Choose a Saddle
⭕ 127: Why Your Saddle Height is Probably Too High (The Confirmation Bias)
⭕ https://foundation.fit/saddle-fit/
Get our guide to the common saddle height methods and the surprising gold standard.
https://learn.foundation.fit/saddle-height
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
This week Mat & Wei return to answer your bike fit questions which leads them down a discussion about the most important aspects of bike geometry for your fit + how to make informed decisions about your next bike purchase based around this knowledge.
Unfortunately sometimes confusion arises when there is a lack of information particularly when bike shops / manufacturers become blinded by their priorities to sell a product rather than do what is right for a rider.
Listen in to find out the 3 critical numbers your need from bike geometry. The maths don't lie.
Show links:
🟢121: The Truth - You've Been Buying Bikes The Wrong Way... Until Now...
🟢The Right Way To Buy A New Bike
🟢How To Use Your Bike Fit Measurements
🟢Matt Appleman - a riders guide to crank length
🟢Matt Appleman - The Difference Between Perception and Impact - Ep 121
🟢The Secret Weapon of Superstar Fitters: HX
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
This week we have a mailbag episode where we are answering some of your questions around saddles...
Specifically around the right pelvic position on a saddle + whether or not saddle width matters or not.
So tune for some practical tips and actionable advice to help you find more comfort on your saddle!
Show links:
47: The Ten Pillars of Bike Fit - Part 9 of 10: How to Choose a Saddle
127: Why Your Saddle Height is Probably Too High (The Confirmation Bias)
Discover YOUR Perfect Saddle Height in 5 Simple Steps Without An Expensive Bike Fit or Guesswork!
Get our guide to the common saddle height methods and the surprising gold standard.
https://learn.foundation.fit/saddle-height
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
Some riders don't believe in bike fitting...
Even some of those who have booked sessions with us, don't really think it's going to work...
Is this the same reason why so many who visit physios for treatment don't end up doing their prescribed exercises?
After a recent fit that spurred some heated discussion, Mat & Wei explore the psychology around getting good results as a movement practitioner...
What are the mental barriers for patients and riders who need help, and how you can help yourself to get the best results from your practitioner.
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.
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.