A Comfortable Fit is a Cyclist's Best Strategy

By Nancy McElwain, M.S.

Your bike probably cost several hundred to a few thousand dollars. For cycling to be enjoyable, your position must be comfortable, whether your bike has a road, mountain, hybrid or triathlon frame. Saddle pain; discomfort in the shoulders, neck or low back; and hand and foot numbness are all limiters. They limit your enjoyment and performance. Whether your goal is to shred the trails, win a criterium or triathlon or have fun on a club ride, it is well worth taking the extra step and having a professional bike fit.

There is much more to a properly fit bicycle than simply having the correct bike size. "The right fit" of your bicycle to your body will result in more comfort, power, speed, confident handling and endurance. Achieving "the right fit" is possible when your goals, experience and physical characteristics are taken into account by a professional bike fitter.

In March of this year I attended the Serotta School of Cycling Ergonomics held in Saratoga Springs , New York and became a certified Serotta bicycle fit technician. The Serotta School began in 1998 and has evolved into the industry's most respected source of information regarding the art and science of bicycle fit. Topics covered included: biomechanics of cycling, body alignment and proper cycling posture, the significance of flexibility and fitness, cleat alignment and practicing the fitting process. This article summarizes some of what I learned at the school and what I apply when fitting bicycles.

COMFORT, SPEED, EFFICIENCY AND POWER ARE ALL LINKED. IT ALL STARTS WITH COMFORT.

It amazes me how many riders endure pain on every ride, accepting it as "part of riding." In a biomechanically efficient and comfortable position, you will endure long rides more easily, produce more power, have more snap in the final sprint and be able to run more easily off the bike.

The concept of neutral spine is important in cycling. To have proper cycling posture, the rider's pelvis should be rotated slightly forward and the rider's back should be flat or neutral. Cyclists often sit on a bicycle seat as they would in a chair, with too much posterior tilt to the pelvis. Rotating the pelvis forward allows you to maintain a neutral spine position and enables activation of the core muscle groups for a stable position. The neutral spine position enables you to engage the gluteus maximus, a large and powerful muscle group.

PERFORMING A BIKE FIT

START WITH THE FEET

Did you know that most cyclists ride with shoes that are too small? You need to have a properly fitted shoe that provides arch support and places the cleat in the proper location relative to your forefoot. The cleat should be placed so that it is beneath the ball of your foot.

SADDLE POSITION - SADDLE TILT, SADDLE HEIGHT AND FORE/AFT POSITION

Saddle tilt is important because it creates your base of support. If your saddle is tilted too far forward - you will slide forward on the saddle and place too much pressure on your hands. Tilted too far back, the nose of the saddle will put too much pressure on the front of your pelvis (ouch - that hurts!). You should be balanced on your sit bones.

Saddle height is adjusted so that the rider feels a comfortable extension at the knee, but does not have to reach to the pedals or rock in the saddle. If a seat is too high, it commonly causes pain in the back of the knee. If a seat is too low or too far forward, there is often pain in the front of the knee.

The fore/aft position of the saddle is adjusted so that the knee is over the pedal spindle at the forward 3 o'clock position. The goal is to reduce shear forces on the knee and to produce power. Fore/aft can be adjusted according to your riding style. For example, the knee may be slightly in front of the pedal spindle for time trial position.

HANDLEBAR PLACEMENT

AERODYNAMICS

COMPUTRAINER-AIDED BIKE FITTING

GET COMFORTABLE - GET FIT

The principles discussed above apply to the fitting of all types of bicycles. You have invested a lot in your sport. It is worth taking the time and money to have a professional bike fit so that you get the most out of cycling!!

Nancy McElwain has a master's degree in exercise physiology from the University of Virginia and is also an attorney. Nancy was a member of the 2001 Race Across America Team (RAAM) and the Children First Cycling Team. She is a world champion triathlete having won her age group and a gold medal at ITU World Long Distance Triathlon Championships in Sweden and she was the 2001 Kentucky-Indiana Women's District Time Trial Cycling Champion. Nancy is also a triathlon and cycling coach doing business at Train Smart. For more information, she can be reached at 502-895-4441.