April-May/06 . . .

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Bike Fit 101
Easy Adjustments You Can Make For a Better Ride
Whether you're planning to buy a new bike this year or getting your trusty steed ready for another great cycling season, proper bike fit is essential for comfort and to prevent injury.

Why Buy A Woman-Specific Bike?
Find out why woman-designed bikes are a better choice.

Toronto's 2006 Bike Show
Cherchez La Femme?
Who was there, who wasn't. . . . and more.

Triathlon Canada's 2005 Masters Female
Duathlete of the Year: Diane Stibbard
In recognition of her accomplishments in 2005, the Triathlon Canada Board of Directors has selected Diane Stibbard as Triathlon Canada's 2005 Masters Female Duathlete of the Year.


See you out on the road . . .

BIKE FIT 101 by Monika Blewett Whether you're planning to buy a new bike this year or getting your trusty steed ready for another great cycling season, proper bike fit is essential-for comfort and to prevent injury. First, make sure your bike shop has helped you select the correct frame size. After that, you can make several adjustments -that make for a better ride. This means adjusting the stem, seat post, handlebars, and sometimes the crank arms (where the pedals are attached). BIKE SEAT Height To get the most power from each pedal stroke and to prevent knee strain,the height of your seat is crucial. On most bikes, you shouldn't be able to sit on the saddle and have your feet flat on the ground. If your saddle is too low, you can't have a proper pedal stroke. That can lead to knee pain and quad cramps. The saddle should be high enough so you can straighten your leg with your heel placed on the pedal in the six o'clock position. BIKE SEAT Fore/aft position Once you've determined the correct saddle height, you should check the fore/aft position. Begin with the saddle level. Tilt the nose up or down after a ride or two depending on your personal preference. While seated on the bike, with the left pedal in the nine o'clock position, place the ball of your left foot over the pedal axle. [The pedal axle is where the centre of the pedal attaches onto the crank arm.] You may want some help measuring this. Locate the bony protrusion just below your left kneecap. If you drop a line from this spot on your knee, it should fall directly to the pedal axle. [You can use a piece of string and tie your house key to the end of it.] Some mountain bikers move their saddle further back to generate more climbing power but you need strong knees for that. The saddle fore/aft adjustment is so important that if you develop any knee problems from cycling this is one of the first adjustments you should check. HANDLEBARS Height Once you've correctly adjusted the seat, you need to check the handlebars. Before the introduction of WSD or "woman specific designs" this was often the most difficult adjustment for women.. Women have longer legs and shorter torsos than men, so on a bike built for a man they had to reach too far for the handlebars. One solution for this is a shorter stem to allow your body a forward lean of approximately 45 degrees. Here's a quick check you can do: when seated on your bike, with your hands on the bars and elbows slightly bent, look down at the front hub. [The front hub is the centre of the front wheel where all the spokes are.] If your stem is the correct length, you should not be able to see the hub! The height of the handlebar is a matter of personal preference and varies with the type of rider. Keep in mind that a lower handlebar is not only more aerodynamic but also helps to distribute some of your weight to your hands so it's not all on your seat. HANDLEBARS Width The final adjustment is the easiest one, and best done at your bike shop. The width of your handlebar affects not only comfort but also bike handling. Until recently, most handlebars were made for broad male shoulders and had to be cut down for women (easiest with straight mountain bike handlebars). Now, handlebars made especially for women can be purchased at bike stores. A word of caution: All changes in bike fit should be made in small increments so your body can adjust gradually. Feeling good on your bike is the key to an enjoyable ride or a successful competition. And if you feel good, you'll have a much more enjoyable ride! by Monika Blewett RIDE OUTSIDE rideoutside@cogeco.ca Monika Blewett started RIDE OUTSIDE to coach and encourage women of all ages to embrace and enjoy riding their bicycles outdoors. Monika, who rides road and mountain bikes, began racing time trials (on the road) and held her cycling club's female age group record for many years. About 10 years ago, she began off-road riding and has competed in single day races and 12 and 24 hour team relay competitions in southern Ontario. Wanting to share her passion and enthusiasm for cycling, Monika went on to earn the Ontario Cycling Association's Level One Instructor's. She is also a certified Cycling Coach with the Canadian Cycling Association. Whether you are just beginning your cycling 'journey' or are a seasoned rider seeking to take your cycling to the 'next level', Monika is eager to share her passion, knowledge and expertise. Private coaching, semi-private (2 persons) or group sessions can be arranged to suit your ability and needs. A single day class or a season long program - Monika will listen to your goals and work with you to achieve them! Monika can be reached at rideoutside@cogeco.ca or 905 339-9999 Top

Why Buy a Woman-Specific Bike? Every summer I see women on bikes that don't fit them properly. Either they're reaching too far for the handlebars, or they're perched on a frame that's so big you wonder how they get their feet to the ground without falling when they stop. Last time I checked, women were shaped differently from men. We tend not to be as tall or as broad as men. Our centre of gravity is different. And yet for years women cyclists have been riding bikes that are designed and built for men. Many women continue to do this because they just don't know that there are bikes available that are designed for them. Your local bike store might not sell bikes that are designed especially for women, and might instead try to sell you a small men's bike. But women are not small men. We're different. Most women can't easily be fit to a man's bike. Here's why: 1. Women have shorter torsos, shorter arms and smaller hands than men with the same leg length. 2. Women have a different pelvic and hip rotation than men. 3. Women have smaller muscles than men and the muscle placement is different. A well-designed women's bike will take all these factors into account. A smaller man's bike frame will not do the same job. Last year I bought a Dolce Élite built by Specialized— a road bike especially designed for women. It fits me perfectly because it's designed to fit a woman my size. I could feel the difference immediately. And it's a pleasure to ride. More manufacturers are starting to design women-specific bikes but before you buy, do your research. A women's bike is not just a smaller-framed man's bike. The head angle, seat angle, and seat tube have to be engineered to fit a woman's body. And, it goes without saying, you have to have the correct standover. [This is the distance from the ground to the top of the crossbar. You should have 1 to 2 inches clearance.] Get these right and you'll have a better cycling experience and have more fun on your bike. Top

The 2006 Toronto Bike Show: Cherchez La Femme? This year I went to the Toronto Spring Bike Show, held the first weekend in March at Exhibition Place. I was long overdue for a trip to Toronto and I'd never been to a bike show before, so I signed up early. It was fun seeing so many bikes and so much cycling know-how under one roof. And the attendees were the largest number of fit-looking people I've ever seen in one location before. All the big bike companies were there: Shimano, Schwinn, Trek, Specialized, and Bianchi reps to name only a few. Cycling touring companies, Pedal magazine, Get Out There magazine, cycling clubs and associations, and over thirty retailers around Toronto also had booths. Every one of them was friendly, helpful and informative. But my overall impression of the show — it was organized by men for men. I went around to most of the booths, promoting women's cycling, asking what they had available for women and in some cases why they didn't have more. I told them many women cyclists feel left out because so many of the products we see in cycling stores are for men (including bikes). But it was a hard sell. Why? Guess who wasn't there? Although the bike show was well attended by cycling enthusiasts only a small percentage (maybe 5%) of them were women. It's easy to understand why many retailers don't believe there's a viable market out there for women specific cycling products. Or just don't think of women as cyclists at all. What I took away from the bike show was the understanding that we each need to do our bit to promote women's cycling. If we want manufacturers to make more bicycles and cycling gear for women, if we want retailers to sell those products, then we've got to let them know we're out here. And that we're ready to buy. How do we do that? Next time you pass a cycling store, go in and ask if they have bikes designed specifically for women (even if you're not ready to buy a new bike at the time). If they don't, ask why they don't. If they try to tell you they can fit you just as well with a small-framed man's bike explain to them that women need bikes designed specifically for women. [Click here to learn more about women-specific bike designs.] Next, check out their cycling gear. If they don't have much for women, ask why. I'm not suggesting that we start harassing the guys in our local bike stores. But they need to know that we want to spend our money on cycling stuff made for us. We don't want to purchase versions of small men's products. As women cyclists we're a market that's largely being ignored by cycling manufacturers and retailers. Not only do they need to know this, they want to know. Most cycling stores are run by guys for guys. They don't realize their stores aren't women-friendly. Start a dialogue with these men. Tell them what products you'd like to see in their stores. They'll thank you for it. Speak up. Start asking for what you want. Don't settle for what they've got. Only then will you start to see a change in cycling stores everywhere. And next time a bike show comes to a city near you, go. It's a great way to promote women's cycling to dozens of retailers in one spot . And there's a bonus. If you're in the market for a new bike, you can buy one for up to 40 percent off the usual retail price! Top

Diane Stibbard Triathlon Canada's 2005 Masters Female Duathlete of the Year In recognition of her accomplishments in 2005, the Triathlon Canada Board of Directors has selected Diane Stibbard as Triathlon Canada's 2005 Masters Female Duathlete of the Year. The award will be presented at the 8th annual Triathlon Canada Awards night, which is being held in conjunction with the National Championships in Brampton, Ontario Friday, June 30th. Last September Diane finished an impressive 4th at the 2005 ITU World Duathlon Championships in a very close race, just seconds behind the second- and third-place finishers. Congratulations, Diane! Most of you probably know Diane from her interviews and the articles she's written for womenscycling.ca. Through these she has generously shared her cycling expertise and experience. Diane also offers cycling training programs for women available only through www.womenscycling.ca. She's currently working on a new program: Riding The Century (100 miles), which will be available May 15th. What's different about Diane's training programs that you won't find any place else? This announcement says it all — a lifetime of dedication to cycling, decades of professional training experience, and the day-to-day focus and commitment it takes to be and do your personal best. The bottom line: Diane's training programs work . . . guaranteed. Read more about Diane here.             Diane Stibbard Duathlete and Coach Diane Stibbard was born and raised in Australia. Since 1984 she has worked in different parts of the world including Hong Kong, Australia and Canada. A competitive athlete her entire life, Diane has an impressive list of athletic accomplishments, most notably: Triathlon Canada's 2005 Masters Female Duathlete of the Year 4th place finish at the 2005 Duathlon World Championships-Newcastle, Australia Team Member - Canadian Duathlon Team 1992, 1993, 2001, 2002, and 2003 6th place finish at the World Duathlon Championships in Italy 2001 (1st Cnd Overall - Age Group Female) Top 10 finish in the Open Female Category at the Paris to Ancaster Enduro 60km Bike Race 8th place finish at the World Duathlon Championships in Atlanta in 2002 Canadian Female Age Group Duathlete of the Year 2001 - Voted by Triathlon Canada Subaru Age Group Duathlon Series Winner - 2001, 2002 Top 10 Canadian Women Finisher at the New York City Marathon 1998 2000 Chicago Marathon and Boston 2001Marathon Finisher Diane's academic qualifications include: Diploma of Physical Education (Major) Minor in Athletic Therapy (Honors) ACE Personal Trainer/Weight & Lifestyle Management AFLCA/BCRPA - Group Exercise Instructor/Strength Trainer CFC - Certified Fitness Appraiser Fit-Fore-Golf Certification Level I & II Coaching Certification Reebok Spinning Certification Resist-a-ball Core Instructor Training Level I&II As a world class duathlete, Diane brings a rare combination of expertise, motivation and knowledge to her Toronto based business Down Under Fitness. She knows that the driving force to reach any goal comes from a deep desire within. As a trainer, she has a unique ability to help individuals embrace this desire to achieve their athletic potential. Down Under Fitness provides aerobic testing, training programs for highly competitive athletes and recreational individuals, nutritional counseling, personal training, and athletic injury prevention and rehabilitation. Diane lives, cycles, runs and works in Toronto where she trains sports enthusiasts of all stripes, including: duathletes, triathletes, runners and recreational cyclists. Training Programs by Diane Stibbard Cycling Lite: A Cycling Weight Loss Program Keeping Fit In The Off Season Top