Lets talk about cycling! Whether you’re crushing an indoor class with our friends @RevolutionSiouxFalls or going for a ride outside on the trails, cycling is a great way to burn calories. It is imperative that the client properly fit their bike to optimize maximize power output and mitigate overuse injuries. Though this isn’t a one size fits all approach, we provide 4 important aspects in bike fitting to help you ride pain free.
Seat Height
Seat height is the distance from the saddle to the pedals. With your foot at the bottom of your pedal stroke your knee should be flexed anywhere from 20-40 degrees. This is achieved by lining up the outside top of your hip with the seat. If you have anterior knee pain, increase knee extension by raising your seat height. Conversely if you have pain on the outside of your knee, you want to increase knee flexion by lowering the seat.
Foot Position
Your foot position more is mainly based on comfort and the type of ride you are doing. As a general rule you want the ball of your foot to be centered over the spindle of the pedal.
Saddle Positioning
Getting the saddle in the right position is imperative to maximize hip torque and power. If you have longer femurs, shifting the seat backward so that your knee cap is over your pedal is ideal. If your femurs are shorter, shifting the seat forward so that your knee cap is in line with your toes is ideal.
Bar Height
Finally it is important to have the bars in a comfortable position. Bar position places demand on your hamstrings, low back, and pelvis, which affects your comfort on the bike. Slouching more, which typically comes with fatigue, affects your reach to the bar. Therefore, beginners or people who lack spine mobility and core control to maintain a neutral spine it is more beneficial to raise the bar height to decrease the demand of forward reaching. As you become more proficient, lowering the bars can become more efficient.
Share with someone you know who would benefit from these tips for a proper bike fitting!
