FlexFit by John Karrasch

FlexFit by John Karrasch

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Today was a glorious day to ride bikes at Coldwater Mountain in Anniston, Al, with Ordinary Epics Coach John Karrasch. He and Jason flew through the MTB trails, completing the 32 mile trail system in just under 4 hours. The birthday boy was on a single speed!

Working with John is always a joy, and his coaching clients love the results of training under his guidance. These two had fun celebrating him in his favorite place; outside on a bike. Have a great birthday weekend, John!

FlexFit by John Karrasch
John Karrasch
#birthdayboy
#singlespeed
We are very excited to announce the addition of our long time friend and bike fit partner to the Ordinary Epics coaching team.

We have always believed that John has a unique background of endurance racing, physical therapy, and bike fitting that will make him a perfect addition to help you reach your goals.

Check out our updated coaching page below, fill out an athlete survey, and let's crush 2021 together.

https://www.ordinaryepics.com/coaching

#cycling #coaching #MTB FlexFit by John Karrasch
A big congratulations to Lennie Moon and Larry Stanley for racing in the Go Nuts Biking Race at Oak Mountain State Park this past weekend!

The 💯 % chance of rain may have failed to show up, but these guys didn’t!

Lennie took first place in Cat 1 50-59 and Larry brought home second on Cat 2 50-59!

Great job guys! Keep on shredding!

#TrekBikes
Cahaba Cycles
Trek Bicycle
MOVEDADDY.COM/Retirement-Income.Guru Racing Team
Mercedes-Benz
FlexFit by John Karrasch
GU Energy Labs
Stages Cycling
Taco Mama
John,

Can KT taping a knee for patella tracking do anything to strengthen the stabilizer muscles in the knee or over time does the taping actually act as a crutch preventing the knee from getting stronger or healing?

Any exercises you could recommend?
Kayley Burdine and anyone else with a new bike, hope this helps. The bar vs seat height is really all over the place so what I look for is a bar position that doesn't feel TOO HIGH during out of the saddle climbing and also doesn't feel TOO LOW during descending. Before you move stuff....write down where it started.
Do you follow Ian Cramer, The Plant Based Cyclist podcast?
Gravel bike: Do you have any thoughts on how a gravel bike fit might be different from a road bike one for a recreational rider who prioritises stability over speed?

I provide professional bike fitting services at Cahaba Cycles for all disciplines for cycling. This includes road, MTB, cyclocross, and triathlon/TT positioning for improved comfort, power, and performance.

I bring a unique combination of skills to the fit clinic with experience as a racer, therapist, and mechanic. I am up to date on the most current Trek Precision Fit training. My approach to fit is based on a true understanding of the rider's individual biomechanics and goals. I do my own research and bring a wholistic method to a field increasingly filled with data. Numbers are important, but at t

Operating as usual

Photos from FlexFit by John Karrasch's post 12/03/2021

If you ride gravel and haven’t booked a fit with me yet… it’s time. I mean, there is a TON of gravel over here.

More accurately, it will be time next week!

I’ve done zero fits this week, and mostly helping build out the new shop.

I’m not sure if others feel the same, but building things is a natural step over from fitting bikes. You can measure things in a very exact way, but true results come from a step back and good decisions. 📐

#gravel #bikefit #woodworking

Photos from FlexFit by John Karrasch's post 12/01/2021

No fits today, but plenty of planning and prep for the new fit station…

#bikefit #diy #cedar #cycling #cyclingtechnique #amateurwoodworker

11/30/2021

Hey everyone…actually only those I’ve fit before:

I need pictures!

I need photos you riding out in the wild on a bike I’ve fit you on!

Add them as a comment and you might make the fit station photo board in the new shop.

Hey everyone…actually only those I’ve fit before:

I need pictures!

I need photos you riding out in the wild on a bike I’ve fit you on!

Add them as a comment and you might make the fit station photo board in the new shop.

Photos from FlexFit by John Karrasch's post 11/29/2021

New fit station SOON!

I am currently scheduling December and January fits, so holler at me, and we will get it done. ✅

Photos from FlexFit by John Karrasch's post 11/26/2021

Veronica Geist up from Florida for another bike fit with me on her new Obed Boundary!

Thanks to the assist from the fellas over at @bobsbikesal coming through with a much needed bar swap option. The BG Hover bar was an absolutely awesome upgrade.

If you didn’t already know Veronica…you should! Her company is @vhealthcrunch and she makes the best damn granola around. My favorite is the spicy one but they are all really good! Go order some!

This was also probably the last bike fit I’ll do before we are in the new location… great day!

Bob's Bikes Inc

Veronica's Health Crunch

Cahaba Cycles

#obedboundary #gravelbike #cycling #ridegravel #blackfriday

11/25/2021

Look, cycling is a gear heavy hobby and most folks I know who are into riding have lots of cool stuff already!

But what do you get them??

Easy. A bike fit with me! Your husband, wife, kid, mom, dad, or cousin that has a bike that really needs to be dialed in really needs to come hang with me.

I have a good number of folks that do this every year so I know how to make it a seamless process.

You also don’t have to deal with shipping delays here. 😬

Email me and let’s get to it!

#cyclinggifts #bikefit

Look, cycling is a gear heavy hobby and most folks I know who are into riding have lots of cool stuff already!

But what do you get them??

Easy. A bike fit with me! Your husband, wife, kid, mom, dad, or cousin that has a bike that really needs to be dialed in really needs to come hang with me.

I have a good number of folks that do this every year so I know how to make it a seamless process.

You also don’t have to deal with shipping delays here. 😬

Email me and let’s get to it!

#cyclinggifts #bikefit

Photos from FlexFit by John Karrasch's post 11/23/2021

Stoked to get this guy clipped in and ready for some trail time!

Have fun, Geoff. 😎

#mtbbikefit #bikefit #santacruzheckler #650bconversion #mtb

11/23/2021

Thanks to @philgaimon for the laugh… and we have all had our comments about pro riders fit or riding technique!

I have fit plenty of very fast riders with a collection of peculiarities some might call “problems” but I figure we are all built differently, so train like you mean it and hope for the best. 😎

#bikefit #tdf #ridelikeapro

Thanks to @philgaimon for the laugh… and we have all had our comments about pro riders fit or riding technique!

I have fit plenty of very fast riders with a collection of peculiarities some might call “problems” but I figure we are all built differently, so train like you mean it and hope for the best. 😎

#bikefit #tdf #ridelikeapro

11/20/2021

I’ve been wanting this for YEARS and now I’ve got it!

I love books on training, even if they aren’t cycling specific. I fit a couple bikes for my college friend Charles this week. He brought me this to read, so I returned the favor with a copy of Can You Go? from @coachdanjohn!

Any new training books you guys are stoked on? Drop me a line!

Ordinary Epics

Cahaba Cycles

#alpinism #training #cycling #marktwight

I’ve been wanting this for YEARS and now I’ve got it!

I love books on training, even if they aren’t cycling specific. I fit a couple bikes for my college friend Charles this week. He brought me this to read, so I returned the favor with a copy of Can You Go? from @coachdanjohn!

Any new training books you guys are stoked on? Drop me a line!

Ordinary Epics

Cahaba Cycles

#alpinism #training #cycling #marktwight

Photos from FlexFit by John Karrasch's post 11/18/2021

No bike fits today but lots of planning.

I’ll leave ya with this article from last year.

Want to know the secret to good pedaling technique overnight??

Well. Me too.

Truth is…It’s a long term process brought about by good training, rather than coaxing this or that muscle to do just the right thing.

https://www.johnkarrasch.com/articles/dztfyrivpygx8guh0xkuxw1koljtn9

Photos from FlexFit by John Karrasch's post 11/14/2021

How tight is the right amount of tight?

Feels right? Measures how ya want? Just take what’s there?

Spoke tension, folks. Duh.

Anyone else that still builds their own wheels, let me hear your thoughts on spoke tension!

I built a new Race Face ARC 30 onto my old Chris King hub today in pretty traditional fashion…

DT Competition 2.0/1.8 spokes, brass ni***es, Wheelsmith spoke prep, and a lil touch of Tri Flow at spoke/nipple and rim/nipple interface. DT Swiss tubeless tape too.

Anyway, they are dished, true, and round. I measured them with a Park Tension Meter (yeah I have one…I’m weird) at 95-100 kgf as that’s what it was after I squeezed it and thought it felt right.

There are a few spoke tension apps now and I might try one. This was fun and if I was going from scratch I would have done bracing angle/pattern a different way but that’s what us SO interesting here.

The intersection of art and science that makes a bike flow through your chosen medium in the best way possible.

#wheelbuilding #bikesbikesbikes

11/11/2021

Bad to the bone.

Santa Cruz Stigmata fresh outta the fit station.

#renehersetires #santacruzstigmata
#bikefit
#ridegravel

Bad to the bone.

Santa Cruz Stigmata fresh outta the fit station.

#renehersetires #santacruzstigmata
#bikefit
#ridegravel

Photos from FlexFit by John Karrasch's post 11/10/2021

So happy to meet Kellye Carlisle in person today!

I’ve been coaching her with Ordinary Epics for a couple months and she brought 3 bikes over today from Mississippi to get fit, including this awesome Lauf True Grit!

#lauftruegrit #ridegravel #bikefit

Photos from FlexFit by John Karrasch's post 11/08/2021

Open U.P. dialed in and headed back home to Jackson, Mississippi! Thanks, Jim!!

#gravelbike #bikefit #specializedmirror #ridegravel

11/05/2021

“Here, put this cinder block on your knee…”

#bikefit #diy #fitoftheday

“Here, put this cinder block on your knee…”

#bikefit #diy #fitoftheday

11/04/2021

Probably not a whole lot of last minute spots available until 2022.

Let’s get those bikes fit!!

Probably not a whole lot of last minute spots available until 2022.

Let’s get those bikes fit!!

11/03/2021

He’s back! Deason returned with his cross bike today and we got some great time lapse footage…

#cyclocross #bikefit #crossishere #trekboone

Photos from FlexFit by John Karrasch's post 11/02/2021

Full appreciation for #internationalsinglespeedday

Here are a few of mine from over the years!

What’s your favorite outta these?

I loved them all.

#singlespeed #ssmtb #bamacross

11/01/2021

From the fit station…

#rolltide

From the fit station…

#rolltide

Photos from FlexFit by John Karrasch's post 10/30/2021

A day at work ➡️

✅ Lots of bike measuring

✅ Jokes about the massage table

✅ No, I mean LOTS of bike measuring

✅ A photo here and there

#cchwdumpster #bikefit #lauf

Photos from FlexFit by John Karrasch's post 10/29/2021

Thanks to my boy Landon Voller for driving over in the rain today from Mississippi!

We got 3 bikes fit, including this beauty of a gravel bike. That purple has got some pop to it!

#bikefit #ridegravel #justride #lauftruegrit #iceland #cchwdumpster

10/29/2021

Good aero bar data from one of my favorite sites.

Clip on aerobars - how much difference do they make?

We completed a real world aero test to evaluate the impact of using clip on aerobars on a road bike, compared with the normal positions you can achieve using a road drop handlebar. See here for the full write up 👨🏻‍💻

https://www.aero-coach.co.uk/clip-on-aerobars

The difference between holding an upright relaxed hoods position and an aerobar position was over 57w at 40kph! This equates to around 3.3kph difference in speed at 40kph. In comparison, an aero hoods position (with parallel arms) was a 40w advantage over a relaxed hoods position but much harder to hold.

We also looked into what penalty exists by mounting clip on aerobars on the front of your bike (in clean airflow) when you’re not using them - see the website for all the data 😎

Any questions? Let us know below 🙂

Photos from FlexFit by John Karrasch's post 10/28/2021

On deck…
.
.
.
#ridegravel #lauftruegrit #sramxplraxs

Photos from FlexFit by John Karrasch's post 10/27/2021

New Shoe Day for Mr. Dilella!

Those old kicks are OUT and some new Lake MX-241s in a 46 Wide are IN.

#bikefit #cyclingshoes #newshoeday #bikelife #mtbbikefit

Photos from FlexFit by John Karrasch's post 10/25/2021

Fit of the Day 😎

Which part of this bike jumps out at you first? I won’t answer yet…

#cchwdumpster #ridegravel #lynskey

Photos from FlexFit by John Karrasch's post 10/24/2021

My buddy Jake and I used to “build trails” in high school…we had no idea what we were doing in reality but I still liked moving some dirt and rocks.

It’s fun work still twenty years later. Cut things. Move things. It’s a good time. Especially with good tools!

We had a Cahaba Cycles trail work day with the BUMP crew today and it was awesome! We worked on a reroute from the recent flooding at Oak Mountain, and I think we got some quality work done.

I also got some pedals turned and burritos eaten to keep things in balance.

#mountainbike #burritos #singlespeed #trailwork

Ride Buddies: Episode 5 10/22/2021

Ride Buddies: Episode 5

Looking forward to listening to this!

Kurt Refsnider - Ultra MTB and Lachlan Morton are a couple favorites of mine.

https://ridewithgps.com/journal/5554-ride-buddies-episode-5

Ride Buddies: Episode 5 A conversation between Lachlan Morton and Kurt Refsnider

10/20/2021

Why? It’s awesome, that’s why!

To get more detailed, there are actually a few benefits to your riding from a single speed. I’m not saying get rid of gears forever, but I really like having a bike with gears AND one without!

How’s it make you better?

1. Trail sense. One gear forces you to pay more attention to what’s coming up. No bail out options.

2. Cadence. Low AND High. Many riders have plenty of gears and end up as a one trick ponies, RPM wise.

3. Out of the saddle riding. Gears and suspension lure us into too much time sitting, which can be a major disadvantage on more technical terrain.

4. Maintenance. Less time fiddling with drivetrain items on a bike means more time riding.

Simplify your options and diversity ya skillset! ✅

Ordinary Epics

#singlespeed #mtbtraining #mtbbikefit

Why? It’s awesome, that’s why!

To get more detailed, there are actually a few benefits to your riding from a single speed. I’m not saying get rid of gears forever, but I really like having a bike with gears AND one without!

How’s it make you better?

1. Trail sense. One gear forces you to pay more attention to what’s coming up. No bail out options.

2. Cadence. Low AND High. Many riders have plenty of gears and end up as a one trick ponies, RPM wise.

3. Out of the saddle riding. Gears and suspension lure us into too much time sitting, which can be a major disadvantage on more technical terrain.

4. Maintenance. Less time fiddling with drivetrain items on a bike means more time riding.

Simplify your options and diversity ya skillset! ✅

Ordinary Epics

#singlespeed #mtbtraining #mtbbikefit

Photos from FlexFit by John Karrasch's post 10/18/2021

Mark came down from Chattanooga to get fit today, and we figured out his bar setup needed some major work…

Old: 100mm / 6 degree stem with 620mm low rise bars

New: 80 / 13 degree stem with 760mm bars with 35mm rise

Night and Day difference combined with a 3 CM higher seat height ✅

#mtbbikefit #ninerair9 #bikefit

10/15/2021

Yeah. It’s me. I’ll own it.

Thanks to Joel Nelson for this gem. 😂

#bikefit #qfactor #stancewidth

Yeah. It’s me. I’ll own it.

Thanks to Joel Nelson for this gem. 😂

#bikefit #qfactor #stancewidth

Photos from FlexFit by John Karrasch's post 10/13/2021

Improve your riding posture…get a fit!

Any guesses as to what I changed with this position today? Let’s hear it, armchair bike fitters!

#bikefit #ridegravel #giantrevolt

10/12/2021

Back on my singlespeed game for the cooler months…

Pumped to be on one gear and toughen up these legs.

#singlespeed #mtbbikefit #vassagojabberwocky

Back on my singlespeed game for the cooler months…

Pumped to be on one gear and toughen up these legs.

#singlespeed #mtbbikefit #vassagojabberwocky

10/07/2021

I had a great time with Cynthia Harris this morning fitting her new Trek Domane SL7!

Word has it she is a very skilled massage therapist, and her place in Hoover is called Knead if you need someone to get you feeling better.

Thanks Cynthia!

#bikefit #womenscycling #trekdomane #cahabacycles

I had a great time with Cynthia Harris this morning fitting her new Trek Domane SL7!

Word has it she is a very skilled massage therapist, and her place in Hoover is called Knead if you need someone to get you feeling better.

Thanks Cynthia!

#bikefit #womenscycling #trekdomane #cahabacycles

Photos from FlexFit by John Karrasch's post 10/05/2021

#cchwdumpster

Photos from FlexFit by John Karrasch's post 10/03/2021

Anyone else get outside this weekend?

Here are a few pictures from mine kayaking, hiking, and a salvaged trail ride on a morning that seemed doomed!

I also spent some time watching the GoNuts Enduro, which meant LOTS of Hagan time haha!

**First time kayaking by the way, and now we want to buy one!

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2834 18th St S
Homewood, AL
35209
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