First, about the pre and post measurements on the video—all of the numbers are just theoretical. There is a saying in medicine: if you put three orthopedists in the room, you’ll get four opinions. The same holds true for “ideal” fit and positioning on the bike. I don’t subscribe to any one fit method, but try to use a combination of what I know and a mean value from all of the experts out there. So, if my notations state that you are slightly inside or outside of a normal value, do not take that as an absolute.
In fact, my greatest concern is comfort. If you aren’t comfortable, you’ll never be powerful. My goal with your fit was the most comfort that you are capable of currently. Hopefully with time (and the right combination of strengthening and stretching), you will be able to achieve different positioning on the bike.
First, the functional testing: what areas need to be addressed? You have a lack of pelvic rotation about the Z-axis (think swaying up and down like a hula dance); you are asymmetrical with pelvic rotation about the Y-axis (twisting motion); you lack extension of the thoracic spine both from mid and lower trapezius strength and from spinal “stiffness”; you have an asymmetry in ilio-psoas length.
I don’t want to just complain: your glute strength is fantastic; calf range of motion is ideal; and quad and hamstring strength are perfect.
And now from the bike fit. We made good changes. I would like to have done more, though I think right now the changes were as much as your body could handle. You still are a bit too high and too far back (you will see a decreased degree–though still too much–of vertical hip motion with each pedal stroke), but at least the movement was in the right direction. I am very pleased with the new shoulder/neck position and think the “pre” was at least one component of your neck pain.
I did not note this in the video (though we did discuss it in the office), but your right ankle still lacks the motion of the left ankle (you ride toe-down on the right whereas you have much better dorsi and plantar flexion of the left ankle). I think the best solution to this–in addition to addressing all of the pelvic imbalances–is gaining calf strength. Single leg calf raises should suffice for this.
Enough of my writing….on to your videos. For the two squat exercises, use whatever weight you feel comfortable using. I am happy with just body weight, but I would like you to use a bar of some sort (a flat 45 pound weightlifting bar, a broomstick, 5-6 feet of PVC pipe, etc.). As for repetitions and sets, challenge yourself. Make the exercises seem at least a little bit tiring or difficult. The strength exercises should be performed several times per week (2-4 times) and the flexibility exercises should be daily (preferably post workout). Obviously, if any of these exercises causes pain, stop it! And let me know!! Otherwise, I’m pretty confident that this is the right combination of “stuff” for you.
If you have any questions whatsoever, don’t hesitate to ask.
Your Bike Fit Pre and Post Video
Pelvic Rotation about the Z-axis
Pelvic/Lumbar Rotation about the Y-axis
Thoracic Spine Extension
Mid and Lower Trapezius Strengthening