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From the Field: Bike Set-up
"We want to configure the bike so that we can go as fast as possible, while at the same time maintaining a position that is as comfortable as possible."
by Bernie Comeau
Bernie Comeau, a veteran of RAAM and Furnace Creek, edits "From the Field"- a series of articles on what accomplished RAAM racers (the elite of the ultra community) do and use in order to be successful.
One of the most important considerations for effective ultra cycling is proper set-up of the bike. As we've noted in previous articles, the best bikes for ultra cycling are those that effectively balance efficiency with comfort. Similarly, with the components we use to equip the bike, and how we configure those components, we're still searching for that fine line between speed and comfort. We want to configure the bike so that we can go as fast as possible, while at the same time maintaining a position that is as comfortable as possible.
RAAM is the ultimate test of how well you are able to balance efficiency and comfort on the bike. Talk to any RAAM veteran, and you will soon hear stories of the damage RAAM inflicted on his or her body. When successful RAAM riders talk about their bike set-up, you will always hear them speak of comfort as the overriding factor. The simple dictum of RAAM is that if you're not comfortable, you're not going to go very fast for very long. With this in mind, RAAM riders have logged hundreds of thousands of miles in every conceivable terrain and condition in an attempt to ascertain the optimum set-up in terms of equipment and positioning. We can learn much from what successful RAAM riders have to say about how they approach equipment choices and set-up.
Perhaps the most important aspects to consider with respect to comfort and set-up of the bike are the "points of contact", the points at which your body meets the bike. These are your hands, feet, and butt. Keep these areas comfortable, and that will go a long way to keeping your average speed up, and your overall time down. Let one of these "points" become uncomfortable, and you (and your time) will ultimately suffer. So how do successful RAAM riders deal effectively with points of contact? Variation in body type from person to person means that we can expect to find a large degree of variation with respect to what makes the bike "feel" and perform best for different people. There are, however, some generalities that can be made with respect to what RAAM riders say about bike set-up.
Saddle
The standard test for saddle position fore/aft is to observe the placement of the knee when the pedal is at the 3 o'clock position. A plumb bob dropped from the kneecap should line up with the centre of the pedal axle. With respect to saddle height, when the pedal is at the 6 o'clock position, the knee should be bent about 30 degrees.
This combination of height and fore/aft position will provide you with the most efficient, and theoretically, the most anatomically correct (and therefore the most comfortable) position. Successful RAAM riders are well aware of this, and used this technique as a starting point for determining the position of the saddle on the bike. Then, depending upon specific body variations and riding style, they made ever-so minor adjustments so that the position felt just right. A few riders also varied the fore/aft position of the saddle dependent upon the purpose of the bike. Bikes used exclusively for flatlands, for example, had the saddle moved forward slightly, while bikes used exclusively for climbing had the saddle moved back slightly. In each case, the goal was to become somewhat more efficient for that particular task without compromising overall comfort.
In most cases, the saddle was positioned so that it was parallel to the ground. A few riders positioned the saddle slightly upward, and those riding beam bikes tilted the saddle down slightly (which effectively created a parallel-to-the-ground position when the rider was seated on the beam).
The choice of saddle used was clearly a function of specific anatomy and personal preference. There were no clear favourites with respect to brand of saddle. Brand names mentioned included Sella Italia, Vetta, Turbo, and Brooks, amoung others. As expected, the deciding factor was always comfort.
In order to help avoid the onset of saddle sores, many riders used gel saddles, or gel pads over their saddles. In almost every case, however, their use was regarded as a double-edged sword. One rider, for example, cautioned, "they are very good, but it is very important to find the right quantity and consistency of gel that works for you". Another rider noted that "gel pads can be a problem; they tend to bunch up and can cause more overheating type of saddle sore problems. If necessary I prefer a light gel pad". The one notable exception here was a two-time RAAM champion, who stated, "I use such a thick gel pad over my seat that it doesn't make much difference what type [of saddle] I use. I love the gel pads!".
Riders identified two main types of saddle sores with which they had to contend. The first, and most common, were those caused by friction and chafing. The second were more akin to boils. In either case, lubrication of some sort was used in order to prevent or minimize potential saddle sore problems. Most riders opted for a wet lubricant, and used products such as Chamois Butt'r or Bag Balm, with Bag Balm seeming to be the most common choice. The typical rationale here was that products such as Bag Balm, in addition to minimizing chafing and friction, also serve to moisturize the skin, and have ingredients such as Vitamin E which actively help in the healing process, if necessary. Other riders opted for dry (and less expensive) lubricants such as talc, baby powder, and corn starch, reasoning that once saddle sores emerge, wet lubricants can be a breeding ground for germs, and cause further infection to the area. In the words of one rider, "I vote for the puff of white powder when I stand up!".
As with choice of saddle, there was no consensus with respect to what brand of shorts RAAM riders wear. Each rider had one or two brands of shorts which they used, typically chosen because, in the words of one rider, they "fit well, have high-quality padding, and are well made". Most riders rotated two or three brands of shorts during RAAM because they found that each one had slightly different pressure points. Some of the more common brands used included Pearl Izumi, Boure, Cannondale, and Louis Garneau. On average, RAAM riders changed their shorts twice per day in an effort to help prevent and minimize saddle sores.
Handlebars
A relaxed aero position will serve us best for ultra events.
In setting up their handlebar/aerobar combination, almost all RAAM riders opted for conventional road handlebars, with clip-on areobars attached to them. Once again, comfort was the underlying factor for the decision. The rationale was that having conventional handlebars added a number of different hand positions not otherwise afforded by "time-trial" bars, thus helping to alleviate potential problems with compression of nerves. The handlebars were also deemed an added benefit for climbing, and standing out of the saddle.
Wind tunnel tests have indicated that the most aerodynamic position is one where the elbows are resting as close together as possible, and the aerobar is tilted at about a 30-degree angle. But while this "tight" position may be the most aerodynamic one, it is certainly not the most comfortable. A set-up such as this may work for a 40 km time-trial, but it will leave your upper body cramped and sore after hundreds of miles. With ultra races it is important to be aerodynamic and comfortable. With this in mind, all RAAM riders opted for a much more relaxed position with their aerobars; their elbows were at approximately shoulder width, and the aerobars were almost parallel to the ground (none were tilted greater than 15 degrees). The reason, as described by one rider, was "because I feel it comfortable and relaxing". These sentiments were echoed by a RAAM champion, who stated, "I like my aero bars tilted just slightly up, maybe 10 degrees. I am used to this set-up: comfort!"
Realistically, we do not lose very much speed by going with a relaxed aero position as opposed to a tight one. As with aerodynamic wheels, the benefits we receive from aerobars during ultra races are not nearly as great as advertised, simply because we are not going nearly as fast as the advertisements tell us we should be going. At 30 mph, they will make a real difference, but at half that speed, the benefits are not nearly as great. At 16 mph, for example, there will definitely be an increase in speed if you move to your aerobars (about 0.25 mph), but going into a "tight" aero position from here will only add another 0.067 mph to your speed. There is an increase here, to be sure, but it's certainly not overwhelming. And the speed we gain down the road from being comfortable will certainly more than make up for this initial difference. Clearly, then, a relaxed aero position will serve us best for ultra events.
Pedals
The two most common foot problems associated with ultra cycling involve a general swelling of the foot, and a malady known as "hot foot", which is typically caused by pressure to specific nerves. Either problem can become uncomfortable enough to slow one's speed dramatically if not properly addressed. Fortunately, a number of solutions exist which can prevent or alleviate these problems.
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All RAAM riders noted that a good place to start is to choose pedals with a large platform. Speedplay pedals may be extremely light and efficient, but the platform is much too small to give your feet proper support for spending hours on the bike. A large, flat surface is clearly most desirable, and in this regard, Time and Look were the two most common brands of pedals used by RAAM riders.
Shoes, of course, are also an important consideration. In order to alleviate the swelling of the feet that inevitably comes with ultra riding (particularly when riding in the summer), almost all RAAM riders advocated wearing shoes that were at least one size larger than what is usually worn. It was also a common practice amoung RAAM riders to cut large holes in the tops of their shoes, to allow air to better circulate around the feet.
As for "hot foot", most RAAM riders eliminated this by positioning their cleats as far back as possible (some even drilling new holes in their shoes) so that the foot is farther forward on the pedal, and "the ball of the foot is not directly over the axle". Such a position, one rider noted, "relieves a lot of the pressure on the nerve that causes hot foot".
And while floating pedals were generally considered a good thing to prevent potential knee pain, there was caution against having too much float in your pedals, because "these add strain as your muscles work to keep the foot aligned".
Conclusions
What can we conclude from all of this? What accomplished RAAM riders are clearly telling us is that with respect to bike set-up, we want a configuration that will allow us to go relatively fast for long periods of time, as opposed to being able to go very fast, but for only short periods of time. As we've said previously, long rides are not simply shorter rides writ large. There is a cumulative effect of muscle tiredness, fatigue, and discomfort that comes with spending many hours in the saddle. Riding a week's worth of 100-mile rides will never approach what it feels like to do a 500-mile ride. Different factors need to be considered for longer distances, and the most crucial of these factors is comfort. Thus, as with frame selection, the equipment you choose, and how you configure it, will have much to do with how well you are able to perform over long distances.