1) I wasn’t aware we both graduated from Pell City High School. Tell us a little bit about yourself growing up. Were you into cycling as a kid? What persuaded you to go into Physical Therapy and Bike shops?
Yes! Pell City class of 2004. We grew up out in the country in Vandiver so I spent most of my childhood outside. I played baseball and soccer competitively, but a little bit of everything with kids in the neighborhood. I was deep into soccer when I discovered mountain biking in probably 1999 at the age of 14. I think all it took was my mom bringing home a bike catalog from Fun Wheels in Oxford one day. I had was a Huffy 21 speed rigid bike but started going to Oak Mountain to ride the whole loop on it, safety be damned! Guess I didn’t know any better yet...I did eventually acquire a better bike (a GT Aggressor 1.0) via my work as a cook at Cafe Avanti in Pell City. Some might remember it, as it was a very nice place for the area and we made close to everything from scratch. I raced cross country extensively through high school and spent lots of time exploring anywhere I could with my buddy Jake Hanner, from Talladega. I ended up in Physical Therapy AND bike shops a bit by chance! I was in Nursing school at UAB and hated it. I was in the PT gym one day with a patient during a nursing clinical rotation and realized I should switch. So I did that same day. I honestly just saw it and it looked interesting so I did it. Moderation has never been my best quality! It was around this time I landed my first shop job in 2005. I was trying to get a job at Yankee Pizzeria but they were not hiring...fortunately Cahaba Cycles was next door. Kal sent me over to Homewood to meet with Chris Tyree. Luck was on my side and he was close with one of my best friends from Cafe Avanti, Robert Courtney. As they say, it is about who you know, so I was in. I was a mechanic there originally and began doing bike fits in 2013.
2) I enjoy your contributions to Cycling-Alabama FB page concerning the importance of proper bike fits. Many of the bike fitters I know don’t have the background you have, so tell us a little bit how your extensive knowledge in Physical Therapy assist you in providing the correct fit for your customers and their bikes?
Quite simply, I have a good education background in anatomy and thousands of hours spending my days watching people move, then helping them move better with less pain. My schooling has been invaluable in beginning bike fitting and allows for truly individualized solutions to folks fit issues. I have made up lots of what I do on my own over the years as I couldn’t handle “rules of thumb” as a final solution. Cyclists can do basic fit on their own with the help of YouTube or similar. My skill lies in analyzing their body and optimizing the bike to fit it. I like to joke around and have a good time with fit clients, but take my work very seriously and work hard to be the best at it. I enjoy the education component too, which is why I am so active on social media with content. Anyone can look smart and confuse people, but I am out to help cyclists understand how they interact with their bike in a simple way they can understand.
3) With so many methods of bike fits out there from basic floor fitting to Reutal, which do find yourself utilizing most? Are different fit techniques used for different cycling disciplines? (mtn, racing, touring, etc.)
I have used everything from Retul to simple observation with ZERO measurement tools. A really good bike fitter shouldn’t need a tool to tell them what to do. I use some technology during my fits, but a good portion of it is watching the rider’s response to adjustments I make and keeping good communication with them during the process. I use different methods for different bikes. I have training from a variety of different courses and schools so have a good quiver to choose from when finding the best solution for each fit. I try hard to stay current on bike fit research and keep good dialogue going with fitters around the country who are top level at what they do. My current favorite tool is an OLD titanium Serotta fit bike I repurposed to find fit coordinates so folks can order the $8,000 carbon tri bike of their dreams.
4) You recently posted that you had purchased an E-Bike. Tell us a little bit about the reason behind the purchase and how you are liking the bike? Has it met your expectations?
Full disclosure, we went to Bentonville this summer and Chris Tyree kept up really well on long rides and he had been commuting on an EBike the last year. I realized you still got some benefit from the easy riding and with better airflow could ride to work more without sweating. The bike is amazing so far. I will likely drive under 3,000 miles total this year thanks to the E Bike, which is a Trek Allant +8S. It has bags to carry all my stuff, integrated lights, full fenders, and I fit it to exactly match the setup of my fun bike, a Santa Cruz Chameleon mountain bike.
a) What would you say to those who believe E-Bikes have no place in the cycling community and believe they are basically a moped rather than a totally human powered bicycle?
This is always really funny to me and depends on what level assistance the EBike has. Mine will only give power if you also do. I have numbers to put on this now, since the new Trek’s have heart rate monitor capability and a built in power meter. Most of my rides to work and back are around 110-130 BPM heart rate and 110-180 watts. The exact same as an easy road bike ride...I simply arrive faster or cover more distance depending on my schedule. It takes me 10 minutes to ride to work, the same as driving! If I am with others I can change the assist mode so I work up to around 170-175 heart rate going hard. I rode the bike with no assist (66 pounds) up one of the hardest climbs of the Baker’s Dozen ride here so I could at least experience it. Yes, it was BAD haha. I think EBikes off road bring some other concerns but many still boil down to basic behavior: don’t be a jerk.
5) What is your preferred discipline of cycling? (mtn, road, competition, etc.)
Mountain! I love it. My first race was at Mt. Cheaha in 1999. I have raced pretty much every distance out there for mountain bikes but am best with things between 6 to 24 hours. The ultra distance stuff, but not quite in the bikepacking realm. I used to also race cars (Solo2 autocross) and really enjoy the process of getting better at a sport. I have always enjoyed exploring new areas and initially got into long distance riding by getting VERY lost in Pisgah National Forest when I was in college. Turns out, I could ride for 12 hours! I have been mountain biking for 20 years and continue to learn more skills every year, partly thanks to the guidance of my good friend and instructor, Lon Cullen.
6) We have discussed food and diet to some degree in the past. From a cycling point of view, what do you believe it takes to maintain proper levels of carbs, proteins, and other nutrients in order to perform at one’s highest level for weekend racers and or century riders?
There are two components here. General life and cycling. Regarding cycling first, I think many riders need to learn more about basic sports nutrition and document what they try. Write down what you eat and drink and how it worked, then adjust. I have had lots of success with this process. Many riders who have issues nutrition issues riding are “going blind” so to speak. For me, I know I try for 225 calories per hour, 500-700 mg of sodium per liter fluid, and 15-25 ounces fluid per hour. I have always tried to get used to eating a variety of foods on rides and runs. LIke a goat, ya know? I know if I get stuck with nothing but pizza 5 hours into a ride I’ll be okay.
For general life, I don’t think worrying about carbs, or protein, or fats is much use. As the author Michael Pollan says, “Eat food, mostly plants, not too much.” I really like this as it skips over the black and white thinking of stuff like “Should I go keto or vegan?!” The best suggestion I can give most cyclists is drink more water and eat more fruit. Many athletes think just because they burn lots of calories, they can eat anything. The amount of athletes that end up with high blood pressure and/or cholesterol pretty clearly shows that isn’t true. Most chronic disease is preventable and more related to our lifestyle than our genetics. Different foods work for different people and we will never have definitive conclusions on what are the best foods to eat...and that is okay! I am around so many patients who experience the fallout of bad lifestyle and diet, so I think I pay more attention to it than those not in my job setting.
7) Back to your expertise in bike fitting, I was speaking with a parent a few days ago, that was about to purchase their 11-year olds first “real” bike. How important is it for parents to have kids fitted for their bikes and how often should this be done to compensate for growth and body changes as the kids get older?
It is pretty important. Best thing to do is go to a real bike shop and talk to the staff. I like to look at growth charts to help predict where the kid will be in the future. They will likely go through phases of the bike feeling too big, then perfect, then too small, but that is normal. I have done teaching for NICA coaches and the thing I continue to see is kids with seats set TOO LOW. It only takes a minute but it is important. Don’t go after a perfect fit for kids...but don’t send them out with an awful one.
8) I understand you commute to and from work each by bike. Based on your experience, is there any thing that local and state government could do to help make that commute more enjoyable as well as safer for the cyclist? We all know that funding is a huge issue, but some of the suggestions I have heard wouldn’t be all that expensive and could be completed in a timely manner, especially on new road projects. Thoughts?
That is a tough one. I think as roads get redesigned implementing bike lanes and more signage is pretty important. Many roads here are loaded with rumble strips on the side which make it tough for cyclists. I’ve done some crazy commutes at points in my life, including Inverness to Homewood for over a year, and noticed an odd thing. Driver’s are okay with cyclists with a big bag on their back or who look homeless. Ya know, “Poor guy has to ride to work…” They really flip out if someone in spandex, obviously out for exercise, is in their way. Public education on cycling road rights, starting in high school would help. I am around the public a good bit given my PT job and have had the unfortunate experience of hearing driver’s views of cyclists before they know I am one. All it takes for someone to show a cyclist respect is knowing one. Over time, cities will become more modern and integrate more outdoor fitness activities into city planning, which will benefit everyone. European countries and larger US cities have already figured this out.
9) With all of the cycling events in Alabama, including century rides, charity rides, competitive events, etc., what would be the “perfect” cycling event if you could put it on and funding and sponsorship was no issue?
What a great question! My favorite Alabama event is the Skyway Epic mountain bike race. It is simple, hard, and fun. It has a grassroots feel to it that more money could never bring. As far as what money COULD bring...if we had a criterium downtown around Regions Field and Railroad Park, that would be incredible! I am always scheming new rides and races. I enjoy looking at maps of trails and roads and making something fun out of it. I feel like even simple rides can be an incredible time exploring local areas you haven’t seen before.
10) Lastly, when you aren’t on the bike or working at one of your two jobs, what interest do you have? Any hobbies, ventures, etc.?
Well, my current fascination is trail running. I am signed up for a 50K at Oak Mountain in 8 weeks so I am trying to not embarrass myself there! Running is hard to get good at but I am enjoying the process. I have fun cooking and trying new recipes. I like going on hikes and vacations with my fiance and our dogs. I mentioned cars earlier and am still obsessed with them! I am trying to find an AWD Honda Element to go with the two front wheel drive ones we own already. I want to build a modular camper setup inside it for trips. I am excited for a trip out west this summer to Seattle to visit my little sister’s new son, Ari.
If anyone wants to keep up with what I am doing regarding bike fit, training, or research please follow my Facebook page “Flex Fit by John Karrasch” or catch me on Instagram at @flexfitbyjohn. Thanks so much for letting me run my mouth too long!
Thank you so much for your time in completing this. Please feel free to add any comments you would like!