Basically what he did was shift me up and forward so I'm more on top of my pedals, and he dropped my bars down so I get a better back angle and am more aero. I took a picture of my seat post and you can see the changes he made. The electrical tape on the seat post marks my old saddle height, and the grime on the saddle post marks where my saddle used to sit on the rails. Those are some pretty hefty changes.
Anyway, here's a short video of me riding with my new fit if you care to watch.
I had several hours on my bike the next day and I will tell you, I felt the changes instantly as soon as I sat on my bike outside. My theory now is that I couldn't feel the differences on the trainer b/c I never ride that bike on a trainer. But I do ride it outside. A lot. So once I was in my natural habitat the differences were very obvious. I do feel more powerful b/c I can use my quads more effectively to push straight down on the pedals, rather than using my hamstrings and calves to push the pedals more forward. So I am hopeful this will be good for me.
I have to say though, Andrew cringed when he saw the state of my bike. That's bad, he said, when he tried to turn the bars up front and felt the grinding of the headset. Ooooooh, he said ominously when he tried to shift it into the big ring. He actually went to his car to get some lube to fix it up a bit before I even got on the trainer to do the fitting. Disclaimer: I never said I was great at bike maintenance. And in my defense, there have not been 3 days in a row when I have not been riding that bike so when was I supposed to take it in to the shop for a tune-up?? Andrew said that just about every bike he's had come through his doors has been in a similar state and he is now considering adding a tune-up service to his bike fit process since clearly the need is there. So in my defense #2, I'm not the only one.
Anyway, I finally bit the bullet and took my bike into ITB today. It was time. Clearly. I put my tail between my legs and told Matt (the