Fit for the Long Haul: Why a Bike Fit Might Be the Best Upgrade You’ve Never Thought About

Words by James Ion

I’ve been riding gravel long enough to know when something doesn’t feel quite right. That ache in the lower back 100 km in. The numb hands after every descent. And yet, like so many recreational riders and racers, I’d never actually had a proper bike fit. I’d always assumed it was the domain of pros or aero-obsessed roadies—not something for people like me, grinding out 150–200 km gravel races, trying to stay upright and have fun along the way.

Turns out, I was wrong.

So, What Is a Bike Fit?

In simple terms, a bike fit is the process of adjusting your bike setup to match your body. It goes beyond just saddle height and handlebar reach—though those are crucial. A good bike fit looks at how your body moves, how it handles load, and how it responds to long hours in the saddle. It's part science, part feel, and entirely worth the time.

The goal? Maximise comfort, minimise injury risk, and boost power and endurance.

Why Amateurs Need This Too

It’s easy to assume a bike fit is only for the elite. But let’s face it: we amateurs ride just as long as the pros (ok, not all in one go). We’re out there on gravel for five, six, sometimes eight hours, often without the luxury of team cars or massages at the finish. Any inefficiency in your setup becomes exponential over distance.

If you’re training for a big ride like a UCI Gravel World Series race or even a more relaxed but still long Gravel Fondo-style event, a bike fit could make the difference between finishing strong and just surviving.

My Own Fit at OCON

I booked my fit at OCON Sport, a specialist clinic based out of the orthopaedic centre in Hengelo, Netherlands. The process was carried out at the Wieler Studio, in Enschede and led by Rens Hoogenraad—a cyclist, physical therapist, and bike fitter rolled into one. His passion was clear from the start.

“My goal is to make cycling fun for everyone,” Rens told me. “And a proper fit can make all the difference.”

The process began with a full-body assessment—looking at flexibility, movement, strength, and alignment. Then came the tech. OCON uses a 3D motion-capture system developed with Team DSM (now PostNL–Picnic). Unlike the usual dots-on-joints video capture, this software from Xsens maps your entire body in 3D, capturing not just angles but rotation, flexion, and abduction—critical data for understanding why you might be losing power or feeling discomfort.

“With 2D, we can only measure angles,” Rens explained. “With 3D, we can also see how much you rotate—especially from the hips and saddle. And you don’t want unnecessary rotation. You want all your power going forward.”

He was right. My saddle had a slight downward tilt, my cleats weren’t aligned properly, and my handlebars were too wide. All small things, but they added up.

We raised the saddle, moved it slightly forward, and levelled it. The hoods were rotated inward slightly, bringing my wrists into a more natural position. The difference was immediate—not dramatic, but noticeably more stable and controlled. On long rides, especially over 150 km, the benefits became clear: no more numb hands, and far less lower back fatigue.

It's Not Just the Bike – It's You

OCON offers more than just a bike fit. Their packages can include fitness testing, VO2 max, and medical evaluations to ensure you’re fit to ride—especially important if you’re taking on alpine events or multi-day tours.

They often work with Dutch cycling and football teams, but their services are absolutely available to recreational riders. And yes, they offer follow-up fits if needed—especially useful if you’re switching between bikes.

As Rens put it: “If you bring your road and gravel bike, we can transfer the data and do a quick second fit. The bikes aren’t that different, but the demands can be.”

The most common issue Rens sees? Lower back pain—usually from poor handlebar height or bad saddle position. Exactly what I was dealing with. And exactly what we fixed.

Final Thoughts

If you’re preparing for a long gravel event, or if you’ve ever finished a ride feeling wrecked in ways that shouldn’t be part of the deal, do yourself a favour and get a bike fit. Not because it makes you faster (though it might), but because it helps you last longer and enjoy the ride more. For me, it was a long-overdue upgrade that’s already paying off.

OCON made it approachable, affordable, and—honestly—kind of fun. Plus, the follow-up support shows they’re not just tweaking bolts and calling it a day. They’re helping you ride better.

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Want to try it yourself? You can book a bike fit or a full performance package with Rens and the team at OCON via their website: https://www.ocon.nl/sport/bikefit

Or just call them directly and ask for an appointment at the Wieler Studio in Enschede.

Trust me—you and your gravel-weary back will thank you.