Everyone who spends regular time cycling will benefit from a bike fit.
It ensures that you are at your maximum efficiency and comfort. The bike should fit you, not the other way around.
Here are some adjustments that you can do at home, to help understand how you fit to your bike. There are three main contact points on a bike: Pedals, Saddle and Handlebars.
Pedals
Start at the feet.
The cleat should be just behind the ball of your feet. Most cleats have ‘float’ which allows your ankle and knee joints to rotate naturally as you turn the pedals. If you experience any pain or discomfort, in your knees or ankles, then a more in-depth assessment is needed.
Cleats wear out, so check the limit marker, and replace them as necessary.
Saddle
With the cleats in place, you can work upwards to the saddle.
For the correct saddle height, sit on the saddle with one leg hanging free and your hips level. Your heel should just touch the pedal when the pedal is at the very bottom. Bring the ball of your foot to the centre of the pedal, and you should have a slight bend in your knee.
Check both legs. If there are any differences, get a professional to determine the correct height.
Handlebars
With the correct saddle height, you can work forwards to the handlebars.
The ideal reach is for your arms to place your hands on the shifter, with a 90º angle, between your upper arm and torso. Elbow slightly bent and pointing downwards. This takes some shock away from shoulders and neck. Bars should be the same width as your shoulder joints.
Hand position is important. Resting hands on top of the levers, ends up putting a lot of pressure on the nerves in your palm. A bent wrist, restricts blood supply, causing numbness, and pins and needles in your fingers. Hook your thumb over the shifter, with your palm on the outside of the lever. This causes your elbow to rotate downwards, and opens the wrist, maximising blood flow. Your hand should rest on the meaty part of your hand, just behind the thumb.
With your position fine-tuned, you can make the most of all the riding you have planned in comfort.
For more information, and help with the perfect fit, please get in touch with me.
