Cycling can be a dangerous sport. Yes, because it exposes you to the dangers of the road. But also because improper bike setup can lead to short, medium, and long-term pain. Getting a bike fitting with a physiotherapist can help you avoid this.
In this article, Catherine Senez takes the time to explain how a bike fitting session works to improve your comfort and performance in cycling. But what exactly is bike fitting? It refers to the set of adjustments necessary to optimize the three contact points on the bike: the saddle, cleats, and handlebars. Therefore, the adjustments can be divided among these three key points.
Saddle adjustment
It is the most important element of bike fitting. The knee should be flexed between 32 and 40 degrees when the foot is positioned at 5 o’clock. We use the term “o’clock” because we compare the pedal stroke to a clock. An easy trick to determine if your saddle height is adequate is to check if your heel can reach the pedal placed at 6 o’clock with the knee fully extended.
If the saddle is too high, it can cause numbness in the genital area. Additionally, it increases the risk of developing lower back and calf problems. On the contrary, if the saddle is too low, pain in the front of the knee may occur. Precision in the adjustments is crucial because a few millimeters can make the difference between pedaling with a smile or grimacing throughout a 100 km ride.
Comfort is not solely influenced by saddle height. The tilt and setback of your saddle also come into play. To ensure proper setback, place your foot at 3 o’clock and observe the alignment of your kneecap: it should be in line with the metatarsophalangeal joints of your foot (ball of the foot). To put it simply, imagine a vertical line extending from your kneecap. As it descends, it should touch the base of your toes.
Cleat adjustment
When cycling, the positioning of bike cleats is often underestimated, despite its significant importance. Two parameters need to be considered for cleat adjustment: setback and angle. For setback, it is important to observe the alignment of the pedal axle in relation to the foot. It should be positioned just behind the bump formed by the big toe. In other words, the cleat should be placed in support at the level of the ball of the foot.
The setback is often adjusted based on the plantar fascia, the hollow area under the foot. By positioning the cleat in this way, you risk causing numbness due to nerve compression. Conversely, if the cleat is too far forward, the heel may tend to drop toward the ground, causing tension in the calf muscles.
The angle of the cleats serves to align the center of the kneecap with the second toe and the hip. A proper angle will prevent your knees from turning inward or outward. It is important to allow the foot to be in its natural position, avoiding any twisting in the leg and reducing stress on the knee. During pedaling, your knee should remain aligned with your foot.
Handlebar and stem adjustment
It is essential for the handlebar to be at the correct height and distance from the saddle. If the handlebar is too far away, it will be difficult to reach the brakes and gears. Additionally, your elbows will be extended and your shoulders too high.
If the handlebar is too close, your shoulders will be hunched. Your elbows will be extended but will have the tendency to push on the handlebar.
The height adjustment depends on your flexibility, experience, and cycling goals. For example, if you don’t use cleats, it is beneficial to lower the saddle slightly. If you participate in triathlons, you would adjust your saddle differently than if you were solely cycling.
What we cannot adjust for you
In addition to bike adjustments, your posture on the bike is equally important. It is desirable to keep most of your weight in your legs since they are responsible for propelling you forward. At the same time, you should be able to engage your deep abdominal muscles to move around a stable trunk.
In the upper body, your shoulders should be relaxed and your elbows flexed at around 30 degrees. This will engage the stabilizing muscles of the upper limbs and prevent slumping in your joints. Lastly, remember to avoid pedaling with pointed toes, as this can irritate your calves and cause nerve compression. You may experience numbness in your feet as a result.
If you have any questions regarding cycling or bike fitting, feel free to ask. Our team will be able to provide you with the answers you need.
