bike-fit: add details of feet and saddle checks

Author: practicalli-johnny

docs/bike-fit.md

@@ -1,18 +1,53 @@
+---
+icon: lucide/bike
+---
+
 # Bike Fit
 
 Having the right sized bicycle that fits in all the right places makes a huge difference to enjoyment and performance when cycling.
 
+A bike fit will check your position of your whole body on your existing bicycle and make adjustments to avoid injury and improve performance.
+
+The bicycle is fitted to a trainer so the rider can peddle the bike, allowing a holistic view of the rider in action.
+
+!!! TIP "Have a bike fit before buying a new bike"
+    A bike fit is very useful before buying a new bicycle, to ensure the right frame size is selected cant really change the frame, only the components).
+
 
 ## Mini bike fit
 
 A mini bike fit should ensure that a rider is in a good position for the bicycle they ride.
 
 - Cleats alighted correctly
-- saddle height and position
-- rider reach & hand positions
+- saddle height to ensure legs are not stretching or bending excessively
+- saddle position and angle, ensuring correct body contact
+- rider reach to handle bars and controls, ensure a comfortable position
+- hand positions on handlebars, ensuring comfort remains in various positions
+
+
+### Feet & Peddles
+
+A bike fit always starts with the feet and peddles, as this is where the body drives the momentum of the bicycle.
+
+The correct size riding shoe should ensure the foot is not pinched or squashed.  Badly fitting shoes lead to pain, blisters and deformation of the toes.
+
+Wide-fit shoes are available from [Lake]() and [Bolt]().
+
+> NOTE: cycling shoes are notorious for optimising aero efficiently over comfort.
+
+
+### Saddle height and position
+
+The top of the saddle should be level horizontally.  Some saddles have a raised rear, so the saddle level should be measured from the front of the saddle until before the curve.
+
+A saddle that drops at the front can push the rider onto the handlebars, placing more strain on the wrists, arms, shoulders and neck.
+
+A quick gauge of saddle height is to place the heal of the cycling show on the peddle and sit on the saddle.  The leg should be straight and the hips level on the saddle (the rider does not have to lean to one side to straighten the leg).
+
+When clipped in, the leg should be just below level when the peddle is at the top of the stroke.  The leg should still have a small bend when the peddle is at the bottom of the stroke.
+
 
 
-A bike fit is very useful before buying a new bicycle, to ensure the right frame size is selected cant really change the frame, only the components).
 
 
-> NOTE: consider a professional bike fit for long distance or high performance riding
+> NOTE: consider a professional in-depth bike fit for long distance or high performance riding

zensical.toml

@@ -89,6 +89,7 @@ nav = [
   # Bicycles & components
   {"Bicycles & components" = [
     { "Choosing a bike" = "choosing-a-bike.md" },
+    { "Bike Fit" = "bike-fit.md" },
     { "Components" = "components.md" },
     { "Lights" = "lights.md" },
     { "Computers & Sensors" = "computers-sensors.md" },