| A proper bike fit will make a world of difference in | | | | using aerobars, follow these 3 recommendations: 1) |
| both your riding comfort and speed. From a general | | | | your forearms should be level when viewed from the |
| viewpoint, you should break your bike fit down into | | | | side, with your "ears above your elbows"; 2) the elbow |
| three categories: seat height, handlebar height, and | | | | angle should be 90-110 degrees. Over 110 is too large |
| seat fore-aft positioning. | | | | an angle that can cause back problems, and under 90 |
| Let's first look at seat height. Start by setting your seat | | | | degrees is not aerodynamic enough; 3) the width of |
| at the highest possible level, while still allowing for a | | | | the elbows depends on your flexibility. There is no |
| smooth spin, which means that your hips shouldn't be | | | | perfect measurement - just like handlebar height, you |
| "rocking" from side to side to reach the bottom of the | | | | should experiment with various angles until you find the |
| pedal stroke. The toes should not have to point | | | | most comfortable position that offers the greatest |
| excessively to reach a full extension in the pedal | | | | speed. |
| stroke. The best way to get the seat height correct is | | | | Finally, the seat fore-aft position is another important |
| to sit on the seat and extend your leg as far down as | | | | measurement. Basically, with the crank at 90 degrees, |
| the crank allows (make sure you're clicked in if | | | | a straight line from the front of the knee should drop |
| wearing bike cleats). Fully extend the leg by locking the | | | | into center of the pedal axle. Your seat tube angle is |
| knee back. Make sure your foot is parallel to the | | | | the adjustment that will affect fore-aft position. |
| ground. If your toes have to point down with the leg | | | | Ranges fall from 72 to 78 degrees, with triathletes |
| fully extended, then your seat is too high. If your heel | | | | usually riding at a higher angle. The higher the angle, the |
| has to point down with leg full extended, your seat is | | | | more the hamstrings are involved in the pedal stroke, |
| too low. Of course, when actually pedaling, your toes | | | | and the easier a high cadence becomes. A greater |
| *will* be slightly extended, but your knee will also be | | | | amount of hamstring involvement will leave your |
| slightly bent, not locked out like it is when you are | | | | hamstrings warm and your quadriceps fresh for the |
| testing your bike in a stationary position. Remember, | | | | run. However, the an excessively steep seat tube |
| while a seat that is too high will simply affect your | | | | angle can cause speed decreases due to less |
| ability to produce optimal power, a seat that is too low | | | | assistance from the more powerful quadriceps group, |
| will put excessive force upon and eventually injure the | | | | and from gravity, which can offset the gains of using |
| knee joint. | | | | the hamstrings. Furthermore, it becomes less |
| Moving on to handlebar height: a general | | | | biomechanically efficient as the seat position moves |
| recommendation is 1-3 inches below the height of the | | | | farther forward to push over the top of the pedal |
| saddle. Of course, this value will vary as a function of | | | | stroke, due to an excessive lower leg angle relative to |
| back flexibility. You should be able to maintain | | | | the crank arm. You should take your bike out and test |
| "softness" or a slight bend in the elbows, without | | | | both speed and comfort level at varying seat tube |
| feeling too much pressure on the palms of your hand. | | | | angles. Remember, if you have low back pain or |
| Of all bike measurements, handlebar height is the most | | | | tightness, a more forward seat position can be more |
| subjective - it really does depend how much bend you | | | | comfortable. However, if you find that you continously |
| can maintain in your low back joint while staying | | | | deal with a tight low back on the bike, try bringing your |
| comfortable throughout the ride. As flexibility improves | | | | seat position more forward, as it opens the angle |
| during your training, you should be able to gradually | | | | between your torso and thigh, thus reducing stress on |
| lower handlebar height, ideally in small increments. If | | | | the low back. |