IBFI Certification - Syllabus - Master Bike Fitting Science for Peak Performance

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Common Syllabus

The IBFI’s common syllabus was created alongside experienced education providers from across the globe and continues to be developed by the organisation’s education committee.

This ensures that the syllabus is owned and run by the industry, allowing education providers from across the world to have their say on what is taught in bike fitting education.

Syllabus

Detailed below is the minimum that your formal education needs to have covered prior to you garnering the required experience for each level.

Lesson 3: Introductory pre-fit screening

Level 2: Bike Fitting Principles

Level 2: Bike Fit Skills

Bike Fit Skills 2

Crank length assessment and selection Intermediate Physical assessment and clinical reasoning Single leg squats 90:90 side bends Dorsiflexion RoM LLD On bike impact of the results Intermediate foot eval Length Width Arch length Navicular height Windlass mechanism Foot pedal interface Track sprinting – fore-aft under 1st MTP Triathlon/endurance – cleat more rearward (e.g. 5th MTP or halfway between road neutral and 5th MTP) More rearward position for less stable ankles Direction of forces and ability of calf to resist pedal reaction forces as cleat moves fore-aft. Mid-foot cleat position Calf as a pump Layers of visual assessment (can be built into discipline specific lessons) Global – overall, remove major compensations Postural – pelvis to head Positional – joint angles and pedalling style Progress to cleat, saddle, handlebar order of intervention only after completing steps above Fitting for TT/Triathlon Aerodynamics for TT/Tri Crank length Running off the bike Fitting for MTB Weight distribution Dropper seatposts Reach as bar width Leg length shims Fitting for different road disciplines Race – including road aerodynamics General Endurance Road shoes with 2-hole cleats often require adapters Gender-specific fit issues Scaling for size not gender Myth of long legs/short torso, isn’t gender-specific, equally likely to occur in either gender Saddles Pelvic tilts

Level 3: Bike Fitting Principles

Lesson 2: Intermediate Cycling Biomechanics

Joint moments Force-velocity relationship Torque-Angle relationship (TAR) curves Inverse dynamics

Lesson 1: Cycling Injuries

Role of a bike fitter in injury management A fitter cannot diagnose A fitter can only suggest alterations to the bike to ease symptoms Awareness of a medical condition is not training to diagnose or treat the condition If a fitter suspects a medical condition exists, they should suggest it is confirmed by a medical practitioner History of discomfort Where exactly is the discomfort and how does it feel (aching, burning, etc)? When did it start, and does it correlate with any bike position/equipment changes? Does it get worse the longer you ride or stop you from riding? Exacerbating / relieving factors: Does anything make it better or worse – climbing, moving in the saddle, cadence, intensity, etc? Types of injury Overuse Trauma Fatigue/posture related Cycling as cause vs cycling as aggravator Venous occlusion What is it? What are the symptoms? What are the potential solutions? Feet Morton’s Neuroma Plantar Fasciitis Bunions Spine Spinal stenosis – nerve compression Bulging discs – nerve compression Sciatica – nerve compression Spinal column/neural network Cause and effect not always in the same place Common knee injuries ACL Meniscus Knee replacements Patella tendinitis IT band friction syndrome Hips Replacements Femoroacetabular impingement (FAI)

Lesson 0: Intermediate Anatomy

Muscle Function Agonist Antagonist Fixator Synergist Types of skeletal muscle architecture Form follows function Fusiform Parallel Convergent Unipennate Bipennate Multipennate Circular Types of contraction Concentric Eccentric Isometric Isokinetic/isotonic Muscle function Innervation Sliding filament theory Peripheral Nervous System Autonomic nervous system Sympathetic nervous system, Parasympathetic nervous system Enteric nervous system Central Nervous System Motor units Inhibitory response Proprioception Upper body joint Shoulder Elbow Radioulnar Wrist Intermediate musculature hip: iliopsoas, sartorius, gluteus medius, gluteus minimus, gracilis, adductor longus, adductor magnus, adductor brevis Spine: erector spinae, multifidus Shoulder: intro Elbow: intro Radioulnar: intro

Level 3: Bike Fit Skills

Bike Fit Skills 3

Saddle selection Measuring sit-bone width – value? Pressure mapping Saddle swapping for trial Saddle characteristics Frontal curvature Profile (sagittal plane curvature) Transition Width Padding Saddle and pelvis interaction Anterior pelvic tilt and pubic ramis contact with saddle Posterior pelvic tilt and ischial tuberosity contact with saddle Shoe features and selection Brannock device Anatomy of a shoe Heel to toe box drop Toe box shape Width Volume Cleat hole positioning Advanced insole selection Crush box, moulding equipment Naviculometer Custom insoles with moulding Custom insoles with adjustable inserts Applying metatarsal pads Pedal systems and float Main models available Pedal stack height Float Amount How it’s achieved “Free” or friction Cleat adjustability – how much it can move in each direction Spring tension Ability to shim/wedge Handlebar and cockpit selection Handlebar width, reach, drop Bar rotation and hood position Discipline specific aspects MTB grips, bar rise and sweep TT extensions and pads Advanced on-bike visual cues When to refer out Asymmetry Sitting twisted Advanced foot evaluation Hallux limitus Hallux rigidus Plantarflexed first ray Weight distribution Centre of mass Centre of gravity Statograph Balance test Directional pedal reaction forces

Level 1: Principles of Bike Fitting

Lesson 0: Introduction to bike fitting as a service

What is bike fitting? How does it fit into retail and service? Bike fit protocol/process Interview Pre-fit screening On-bike assessment Key skills of a fitter Anatomy Basics Biomechanics Mechanic skills Interpersonal skills/bike-side manor Problem solving Parts knowledge/understanding what can be changed on a bike Online content is designed to complement the in-person, hands-on learning but not teach you how to be a fitter on its own

Lesson 1: Introduction to Anatomy

Skeletal System Functions of the skeleton: support, protection, movement. Joint types: Fibrous: fixed, little to no movement. Cartilaginous: limited movement. Synovial: freely moving, includes hip, knee, and ankle. Joint Movements Types of movements: Flexion/Extension Plantar flexion/Dorsiflexion Abduction/Adduction Pronation/Supination Elevation/Depression Rotation/Circumduction Examples from cycling: Flexion/extension at the knee during pedaling. Plantar flexion at the ankle when pressing on the pedal. Anatomical Position and Directional Terms Anatomical position: Standard reference position. Directional terms: Anterior/Posterior: front/back. Medial/Lateral: towards/away from midline. Superior/Inferior: above/below. Proximal/Distal: closer to/farther from the trunk. Muscles and Joints Hip muscles: Gluteus maximus, gluteus medius, iliopsoas, adductors. Knee muscles: Hamstrings: biceps femoris, semimembranosus, semitendinosus. Quadriceps: rectus femoris, vastus lateralis, vastus medialis, vastus intermedius. Ankle muscles: Tibialis anterior, gastrocnemius, soleus. Some muscles act over more than one joint (bi-articular). Nervous and Cardiovascular Systems Nervous system: Controls muscle innervation and coordination. Cardiovascular system: Supplies oxygen and nutrients to muscles during movement (e.g., cycling).

Lesson 2: Pre-fit Interview

1Demographics • including age, gender, height, weight, build 2Major discomforts • aches and pains, run through key parts of the bike (shoes, knees, saddle, back, neck and shoulders, hands) 3History of discomfort – e.g SOCRATES a.Site: Where exactly is the pain? b.Onset: When did it start, was it constant/intermittent, gradual/ sudden? c.Character: What is the pain like e.g. sharp, burning, tight? d.Radiation: Does it radiate/move anywhere? e.Associations: Is there anything else associated with the pain, e.g. climbing, intensity. f.Time course: Does it follow any time pattern, how long did it last? g.Exacerbating / relieving factors: Does anything make it better or worse? h.Severity: How severe is the pain, consider using the 1-10 scale? 4Previous injuries • Look to identify potential related causes of existing issues • Sport and non-sport related injuries • Surgical history (injury or otherwise) • Current medical treatment and rehab – physio/PT, chiropractor, osteopath, etc 5Active history a.Work related history – manual jobs, asymmetric tasks, sitting/driving b.Previous sports – asymmetric sports, inactivity c.Experience cycling 6Riding characteristics a.Riding style i.Discipline – road, mountain bike, Time Trial, Triathlon ii.Intensity – race, endurance, general iii.Level – recreational, race, pro b.Handling/riding characteristics i.Stability at speed ii.Confidence cornering/descending iii.Perceived weighting on the hands iv.Preferred hand position v.Cadence

Lesson 3: Introductory pre-fit screening

Hamstrings – passive straight leg raise, active knee extension test Hips Flexion Internal/external rotation Plank Forward bend Fit related implications of each test

Lesson 4: Bike Measurements

Stack and reach XYs Importance of reproducible measurements Key measurements to replicate a position Saddle brand and model Saddle height Saddle setback Saddle angle Crank length Pedal system/model Cleat model Hood reach Shifter lever model Shifter drop from saddle Shifter angle Handlebar angle

Level 1: Bike Fit Skills

Bike Fit Skills 1

Postural cues of bad fit Rocking hips Excessive plantarflexion Excessive heel-driving Excessive reach/spinal curvature Order of interventions – starting with cleat, saddle then bars. That’s the order they impact each other! Identification of a functional saddle position window (fore-aft and height) Identification of a functional handlebar position window Intro cleat position Road neutral fore-aft Stance width Rotation Intro to insoles Arch height Arch length Basic mechanic skills Equipment inspection (wear, safety, correct installation – bike and shoes/cleats) Torque settings Changing/replacing cleats – safety and positional accuracy Swapping a stem Preloading a headset Adjusting a saddle position Fore-aft Height Bike sizing Identifying the correct frame size Static and dynamic approaches Using a size cycle Finding suitable bikes to meet optimal frame dimensions Appropriate resources to help

Level 4: Bike Fitting Principles

Lesson 2: Teaching, Mentoring and Assessing

Teaching Seven principles of teaching Encourage contact between students and faculty. Develop reciprocity and cooperation among students. Encourage active learning. Give prompt feedback. Emphasize time on task. Communicate high expectations. Respect diverse talents and ways of learning. Learning styles Visual – using sight Auditory – using songs or rhythm Verbal – saying out loud the information Kinesthetic – using touch and taste to explore the information Logical – a more mathematical approach Interpersonal – learning in groups Intrapersonal – learning alone Keep content relevant New information is retained much more easily when it can be applied to daily life Integrate topics Combine subjects using a single theme – e.g. saddle stability can be used to discuss saddle design/characteristics, pressure mapping, saddle height, anatomy, etc. Be aware of introverts Fitters don’t often work as a group but most courses are run using interpersonal group learning Break learning into bit-sized chunks Keep lectures/presentations short and broken up into easily recalled bullets Reinforce with hands-on practical sessions straight away Emphasise that learning occurs in pieces not all at once – like peeling away individual layers Be flexible Not everyone will understand a topic taught in a single way. Try to adjust how you describe it to ensure everyone has a chance to understand. Running through topics more than once and in different ways, helps people better understand. Habits It can take 30 days to form a habit. Repeat an action enough to form a habit of doing it the right way. Ask for feedback Make adjustments based on feedback Try to engage every student to ensure everyone has a positive experience Mentoring Mentoring isn’t teaching Act as a role model Help in decision-making, don’t make decisions for them Share advice Coach Support Benefits of mentoring Assessing and internal verification

Lesson 1: Reviewing Scientific Literature

Understanding the publication system What is peer review? Different types of publication – pre-print, open source, traditional journals How to identify and evaluate potential variables Variables that may affect the outcome Variables that have been controlled Review existing literature Identify the limitations of the study Identify if/when/how the results can be applied (and to whom) Designing a scientific study Identify all the variables Control the controllable Identify relevant assumptions

Lesson 0: Custom Frame Design

Understanding bike handling Fork rake Fork trail Flop Fork length and head tube angle Stem length, bar width, bar reach and steering axis Bottom bracket drop Wheelbase Front-centre distance Frame materials and characteristics Carbon – grades, fibre count and resins Aluminium – grades Titanium – grades Steel - grades Other alloys (scandium, etc) Basics of construction – tube to tube, welding types, tube forming (hydroforming), carbon mould options. Design concepts Sloping top tube – increases stand-over height, decreases size run Lower seat stays – stiffer, aerodynamic impact Head tube and seat tube angles If not parallel then top tube length changes with height Differences between disciplines – slacker for MTB, steeper for TT Frames with adjustable geometry Horizontal drops outs to adjust effective chainstay length Fork inserts to adjust rake Suspension links to adjust BB height Designing a custom frame Gathering the required information Fork length and rake Headset Stem length Bar reach and width Saddle choice Seatpost model (inline, setback, dropper length, etc) Drawing for different disciplines Road Mountain Bike Time Trial/Triathlon Using an existing bike as a starting point Using a size cycle to identify optimal frame size

Level 4: Bike Fit Skills

Bike Fit Skills 4

Motion Capture Video (2D) 3D Markerless Inertial measurement Unit Pressure mapping Saddle Insole Handlebar Force pedals Electromyography (EMG) Aerodynamics Wind tunnel Virtual wind tunnel Outdoor Track based testing Physiology of position Breathe rate Muscle oxygenation (near-infrared spectroscopy - NIRS) Off-bike exercises and cycling Strength and Conditioning Proprioceptive neuromuscular facilitation (PNF) stretching Progressive Angular Isometric Loading and Regressive Angular Isometric Loading (PAILs/RAILs) Orthopaedic Manual Muscle Testing (OMMT) Common strength and conditioning exercises for cyclists Para-bike fit and extremes Categories and classification for paracycling and paratriathlon Prosthetic types Role of a Prosthetist Multidisciplinary/medical approach to prosthetic design Above the knee Below the knee Upper body Ultra-endurance cycling Deca-Ironman RAAM/World record attempts Schermer’s neck