Riding a bike that is fitted to you correctly will improve your pedalling efficiency, power output and comfort. There are several variables to a bike fit – accurate measurements to determine the fitting protocol, biomechanical/postural analysis to determine adjustments respectful of the findings and a discussion to assess training age, experience, medical history to name a few.

Relative to the cost of buying a bike, a bike fitting is a very wise investment. It would be best if you considered this consultation before your bike purchase. This way, not only will your bike be fitted to you correctly, you will have purchased the right bike.

Unfortunately, I have had many clients come to see me that have purchased the wrong bike or components, which can be a costly mistake.

Perth Bike Fit - Livefit

What is a Bike Fit?

A bike fit is a process of optimising the rider’s position to improve power, efficiency and comfort on the bike. It is increasingly common to see cyclists experiencing back, knee and saddle pain if they are set up incorrectly.

Getting a bike fit is suitable for anyone who cycles, mainly if uncomfortable on the bike or if an injury has occurred. Bike fitting aims to maximise performance, prevent injuries, become more efficient and experience more enjoyment when on the bike.

Why Get a Bike Fit?

It seems counterintuitive; however, the best time to get a bike fit is before you buy the bike. Understanding which brands, models, sizes and specific components are best suited to you will ensure that the bike you purchase will be the best fit for you.

Another good reason to get a bike fit is if you are training for an event or goal. Ensuring that you are in the best possible position before you ramp up your training can have a positive return.

Lastly, if you’re experiencing pain or discomfort on the bike, then a bike fitting should help you relieve this issue by adjusting the bike to ensure a suitable riding position. Not to mention the reassurance or confidence that you are riding in the optimal position for your training goal or cycling event.

Andrew Budge - Perth Bike Fit

We will help you get the most out of your existing bike or help you find the bike that is best suited to your body type and riding application.

What Should you Look for in a Bike Fit?

When it comes to finding a bike fit in Perth, there are many options to choose from, and it can be challenging to differentiate between the different style.

A professional bike fit is most commonly carried out with you on the bike, while attached to a trainer. Experience and an eye for detail can get a lot done, and other technology will help to inform decisions for the adjustments on the bike. The measurements can then be applied to your the bike you currently own, or if you are planning on purchasing a bike in the near term.

Some bike fitters will use technology to record your new and old riding positions, to monitor the difference in the riding position. In some cases, points on the body are marked for critical measurements such as knee angle and knee extension. This provides the evidence to guide their bike fitting decisions and shows the rider what differences can be made with a minor adjustment.

» Ready to get fitted? Click here

What to Expect at a Bike Fit?

The best bike fits should always start with the rider with a discussion about their goals, training, injuries and any discomfort they are experiencing.

Next, core strength and flexibility should be assessed by the bike fitter, as these things dictate what riding position you will be able to maintain comfortably.

After that, your cycling shoes and cleats will be assessed to ensure they are in the correct position. If your cleats are worn, it can be a good idea to bring a fresh pair along with you to get the most life out of them once fitted. The bike fitter will then look at your riding position and how best to optimise and improve it.

Following the fitting you’ll be given your measurements in a document, so keep them on file or need to take yours apart at a later date. Keep in mind that it can take some time to adjust to your new riding position fully, so you might provide feedback after some time in the saddle for any future adjustments.

Do I need a Bike Fit?

If you are experiencing back, neck, knee and saddle contact pain, numbness in the feet and or hands, it’s likely that your riding position is not right for you. I can fit all types of bikes, whether it be road, triathlon, time trial, audax, cycle-cross, mountain bike and hand cycling bikes and have vast experience with special needs requirements too.

Professional Perth Bike Fit

I offer professional bike fitting services in Perth, which will significantly improve comfort, efficiency, reduce the risk of injury and most importantly make your cycling more enjoyable.

You will get the most out of your existing bike, or I can help find a bike that is best suited to your riding application and body type.

I offer Perth’s most comprehensive and detailed bike fitting service for all types of bikes and suited to cyclists of all levels. I have over 20 years of professional bike fitting experience in Perth.

Best Perth Bike Fit

Triathlon and time trial bike fitting has unique challenges for the athlete and is a delicate balance to optimise power, aerodynamics, function and comfort.

» Ready to get fitted? Click here

What is the best gym in Bassendean?

Are you looking for the best value personal training or a 24/7 gym that is affordable and friendly for all fitness levels? Then Livefit Australia at Bassendean Oval is for you!

We are a not-for-profit enterprise aiming to improve the health, fitness and nutrition of our community through our wide variety of services which include personal training, coaching services, professional bike fitting, physiotherapy, nutrition advice and many more.

Our 1-on-1 training follows a holistic approach to meeting the needs of our clients and includes advanced training programmes, nutrition advice and monitoring, massage therapies and much more.

Why is Livefit the Best Gym in Bassendean?

• Affordable fitness – 24/7 gym access costing only $9.99/week
• No lock-in contracts, no sign-up fees, no-nonsense
• Over 30 years of 1-On-1 training experience
• Established in 1990 and still going strong!

Get Started Today!

If you are based in Bassendean or any of the surrounding suburbs like South Guildford, Guildford, Ashfield, Bayswater, or Eden Hill then Livefit Australia is for you.

We’re conveniently located within the grounds of Bassendean Oval, so come and say hello at 140 Old Perth Road, Bassendean. We’re available by phone 1800 861 161 or by email hello@livefitaustralia.com whenever you need us.

Overview

To ensure that you’re going to get the best out of your training, respect the following training principles:
• Overload
• Progression
• Specificity
• Variation
• Reversibility.

Overload

If you want to improve or enhance a particular ability?, it is important to apply the principle of overload. This means that you must work with exercises/intervals/training stimuli with a greater workload than what is usually performed. The old quote rings true here!
‘If you do what you’ve always done, you’ll get what you’ve always got!’

Both progression and Overload can be achieved by adopting the FITT approach to Training.

Frequency – how often the training stimuli is performed?
Intensity – how hard you train (easy, moderate, hard/measurable)
Time – duration of exercise/training stimuli.
Type – the type of training performed? (cardio, strength, flexibility etc).

Specificity

The principle of specificity means that in order to improve a particular skill that Skill must be practised. ‘Practise makes perfect’.
Training performed should be relevant and appropriate to the activity. Training progresses from general conditioning to specific training for improvement of particular skills/abilities required in that sport.

Variation

The principle of variation means that variety in training protocols/methods is more likely to yield gains in performance. Specifically, training programs should include variation in intensity, duration and volume of practice.

One of the better examples of variability is by training in phases. Typically, an annual training plan includes phases of training for transition to training, general conditioning, intensive sport-specific work, in-season maintenance, and an off-season regimen. Training in phases is called periodisation.

Periodisation was devised by Tudor Bompa and has been used by Eastern Bloc Coaches for over 50 years. Macro-cycles (e.g. Year), mesocycles (e.g. month), and micro-cycles (e.g. week) include planned changes in exercises, intensity, volume, and other training variables that target the athlete’s goals to ensure peaking at the competitive end of the season.

Reversibility

Reversibility refers to the loss of fitness/condition etc with cessation of training stimuli.
‘If you don’t use it, you lose it’. Ideally, it’s best to try to do short maintenance training sessions if a long break from training occurs. This way the ‘detraining’ effect (loss of fitness) is minimised.

Get In Touch

If you would like to learn more about our coaching services please get in touch:
Andrew Budge – Head Livefit Australia Coach
andrew@livefitaustralia.com
(08) 9377 3554 or 0421811938

Perth Bike Fitting Specialist

Our consult is for cyclists who would like to optimise their riding position in order to improve efficiency and comfort.

What does a bike fitting include?

In-depth consultation – detailing the cycling application, medical history – injuries, physical assessment, goals, and experience of the cyclist, from both a cycling and exercise perspective, as it relates to performance gains.

Detailed anthropometrical measurements recorded. Positional changes made.

Recommendations for components and rationale explained for positioning adjustments.

Training/cycling technique advice for the cyclist (consultancy is functional – technique assessment monitored during bike fit process/adjustments)

A printout of the critical measurements for the cyclist is provided for future reference.

Andrew Budge has over 20 years of professional bike fitting experience.
Price: $199.00

Purchase a Bike Fitting

Questions? Call us for more information on our bike fitting service: 1800 861 161

Overview

Improving Fitness is not all about training harder. The key equation is as follows: training + recovery = adaptation (fitness improvement).
The second part of this equation is all too often neglected. Following are some tips to improve this part of the equation.

Helpful Tips

It is important to adopt protocols to ensure quick recovery between your training sessions, post-exercise/training.

Use the following tips immediately after endurance training or a hard training session (40-60mins):
1. Rehydrate with carbohydrate-based sports drink within 15-20 Mins
2. Cooldown – light aerobic activity for 5 mins
3. Static stretch
4. Ensure that you consume 500-600mls of Water in the 60 mins post session.
5. Consume small higher carbohydrate meals regularly throughout the day to replenish energy stores.

Athletes who weigh in excess of 75kgs need 75 to 150 grams (300 to 600 calories) of carbohydrates repeatedly every two hours, for six hours. Plan ahead and have the right foods and fluids readily available for frequent snacking after training. Try to avoid consuming junk fast food like burgers, fries, fried food and other high-fat choices, that fail to refuel your muscles.

Warm/Cold Water Bath Therapy

During ‘contrast’ therapy, soak a recovering body part in cold water (8-10°C) until it’s cold (1-2 Mins), then immediately transfer it to warm water until it warms up. Repeat this cycle of contrast baths 4-5 times (1-2mins each).

Contrast baths are used to increase the blood flow in a localised area. Contrast therapy alternates dilation with constriction. This increases the blood flow to the targeted areas, which may stimulate healing and muscle recovery. It also acts as a counterirritant, which reduces muscle soreness.

Heat (or hot baths) should not be used on swollen areas, on recent injuries, or immediately after exercise. Ice baths are best performed once body Temperature is normalised. (2-3 Hrs post Session)

Foam Roller

Foam rolling, sometimes called self-myofascial release, lets you massage muscle knots or trigger points, and may even help prevent the formation of scar tissue.

Active Recovery Workouts

Low-intensity exercise, on an off day (Rest Day), especially after an intense workout, will assist with Muscle recovery by flushing the Muscles with oxygenated Blood and removing Lactate from the tissues.

During an active recovery workout, perform a weight supported activity to minimise ground reaction forces/stress on the muscles; e.g. Cycling, Swimming. Make sure your active recovery workout is low in intensity(<60%) and a short duration (15-30 mins), followed by a Static stretch and Foam Roller session and/or Massage.

Get In Touch

Andrew Budge – Head Livefit Australia Coach
andrew@livefitaustralia.com
0421811938

Bike Fitting with Andrew Budge

Our consult is for cyclists who would like to optimise their riding position in order to improve efficiency and comfort.

What’s included in the bike fit?

In-depth consultation – detailing the cycling application, medical history – injuries, physical assessment, goals, and experience of the cyclist, from both a cycling and exercise perspective, as it relates to performance gains.

Detailed anthropometrical measurements recorded. Positional changes made.

Recommendations for components and rationale explained for positioning adjustments.

Training/cycling technique advice for the cyclist (consultancy is functional – technique assessment monitored during bike fit process/adjustments)

A printout of the critical measurements for the cyclist is provided for future reference.

Andrew Budge has over 20 years of professional bike fitting experience.

Purchase a Bike Fitting

Questions? Call us for more information on our bike fitting service: 1800 861 161