The Benefits of Bike Fitting with Antony Pringle of Bike Energy Lab – EP006

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Perhaps you haven’t invested in a bike fitting because you think the process is only for elite triathletes and cyclists, or you believe you just can’t afford it. But the benefits go beyond improved cycling efficiency, and if you are concerned about your long-term health, today’s guest argues that you can’t afford not to invest in a proper bike fit.




Antony Pringle is the owner of Bike Energy Lab, the first studio in Hong Kong to utilize digital motion capture and modern tri-bike fitting techniques. Antony is certified by both the Fit Institute Slowtwitch (FIST) as well as Retül, and he is proud to have fitted many Ironman and 70.3 World Championship qualifiers – himself included!

Antony got his start in bike fitting at Cycles Bertrand, a custom frame builder in Gatineau, Quebec, in the mid-1980’s, when the shop was named best bike shop in North America by Bicycling Magazine. Antony received both a bachelor’s and master’s degree in mechanical engineering from the University of Waterloo and the University of Ottawa, respectively, and he continues to pursue advanced courses in ergonomics, aerodynamics, and lightweight materials and structures. In addition to his work with Bike Energy Lab, Antony is a full-time pilot. Today he joins Ali to share the bike fitting process, how to choose your fitter, and how bike fit affects cycling performance. Listen in to understand how appropriate fit can prevent injury, eliminate pain and drastically improve efficiency!

Topics Covered

[1:52] Who should get a bike fit

  • Fit athletes experience incremental performance gains
  • Beginning cyclists benefit even more (injury prevention, efficiency, comfort)
[3:00] The process of getting a bike fit

  • Static fitting prior to bike purchase (assess cyclist’s needs, measure to get idea of bike size)
  • Dynamic fitting with bike
  • Retül software captures 3D images
  • Quantify output based on anatomical markers
[7:31] How much time and money a cyclist should plan to invest in a bike fitting

  • Roughly $2,800
  • One hour for static fit, two to three hours for dynamic fit
[8:13] The benefits of employing a bike fit studio (vs. bike retailer)

  • Retailers can’t help but be biased as they need to move inventory
  • Fitters with certifications from store use system designed to sell specific brand
  • Studios work to find best bike for customer
[11:35] How to choose your fitter

  • Level of comfort, trust
  • Educational background (i.e.: sports science, engineering, bike merch/sales)
  • Experience
[13:32] The relationship between pain and bike fit

  • Should not be in any pain at all during/after ride
  • Appropriate fit prevents pain and numbness
[14:33] How bike fit affects cycling performance

  • Two components of endurance sports – aerobic fitness, economy
  • Bike fit improves economy quickly
  • Example: eliminate lower back pain with adjustment after aero bars installed
[17:25] How Antony approaches drastic changes in fit

  • Depends upon customer’s experience with bike
  • Experienced triathlete may need recipe to ease into change gradually
  • Beginner may adapt to big change easily (not accustomed to certain position)
[19:11] How often a cyclist needs a fit

  • Once a year
  • Any time change in saddle
  • Improved fitness (e.g.: hip angle difference)
[21:42] Antony’s suggestions for body asymmetry

  • Much disagreement in medical community re: how to correct
  • Bring in medical specialists to assist with fit
  • Use asymmetry corrections as tools to mitigate pain rather than increase power output
[24:18] The importance of antagonist muscles

  • Cycling puts emphasis on specific muscle groups
  • Must engage antagonist muscles through yoga, Pilates, kettlebell (hip flexion in particular)

Learn More About Antony Pringle

Resources Mentioned


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