New Bike for Christmas — Get a Proper Bike Fit

By Nancy McElwain, MS, JD

The holidays are upon us and next year is right around the corner. With visions of new bicycles dancing in triathletes' heads, you may be looking for a new bike for yourself or for a special someone. A proper fitting bike is a critical. Why? You will feel better.

The most dramatic improvement reported to me after bike fits is that aches and pains have gone away. In a comfortable position you can generate more power, develop more endurance, and riding becomes even more enjoyable.

There is much more to finding the right fit than standing over the top tube and looking for clearance. Achieving the right fit is possible when your riding experience, goals, injury history, and physical characteristics are taken into account by a professional bike fitter who takes the time to achieve the right fit for you.

The bike leg is the longest segment of a triathlon or duathlon, and it often offers the most room for improvement. If purchasing a bike during the holiday season, make sure it fits so that you can maximize performance in this key part of your multisport season.

Even though I strongly recommend a professional bike fit, the following information will get you off to a good start in fitting your bike:

  Start with the feet. The cleat should be placed so that it is beneath the ball of your foot.

Saddle tilt. Start with the saddle level. You will need only a slight tilt, if any. You should feel balanced on your sit bones. If your saddle is tilted too far forward, you will slide forward and place too much pressure on your hands. If your saddle is tilted too far back, the nose of the saddle will put too much pressure on the front of your pelvis – ouch! Saddle height. The saddle height is adjusted correctly when the rider feels a comfortable extension at the knee but does not have to reach to the pedals. You will have a slight bend in the knee at the bottom of your pedal stroke. A seat that is too high often causes pain in the back of the knee. A seat that is too low commonly causes pain in the front of the knee.

Saddle fore/aft: With the crank arm forward and level at the 3 o'clock position and the foot level, adjust the fore/aft position of the saddle so that the knee is over the pedal spindle.

Handlebar position: With the hands on the hoods, the rider's arms should have a slight bend at the elbow. Weight should be fairly evenly distributed between your hands and seat. The handlebar should be adjusted so that you can maintain neutral spine. To have a neutral spine, the rider's pelvis should be rotated slightly forward and the rider's back should be flat or “neutral.” A neutral spine allows you to better use your core muscles, and it allows you to be more powerful because you can better use your gluteus maximus. Aerobars: Elbows are under the shoulders so that your weight is comfortably supported on the aero pads by your forearms.

Especially for women

Traditionally, stock bikes were designed for men, so women faced greater challenges in finding a comfortable fit. Thank goodness many manufacturers now make “women specific bikes.” What is different about fitting a woman? The popular belief is that women have shorter torsos than men.

In researching for her book “The Female Cyclist,” Gale Bernhardt (multisport coach and author) discovered little difference in the ratio of torso or leg length to overall height. However, in comparing a man and woman both 5 feet, 4 inches tall, the greater differences are that a woman's arms are nearly 2 inches shorter and she has smaller hands. In further research, Trek Bicycle Corporation found that women exert about 25 percent more pressure on their lower backs while riding than men.

How do women's specific bikes account for these differences? First, smaller sizes are available. Bicycle size is typically expressed in centimeters and refers to the length of the seat tube. The range of women's specific sizes is smaller: about 44 centimeters to 54 centimeters rather than 48-64 centimeters often available in stock bikes. The top tube is shorter which means that there is less reach between the seat and handlebars. The handlebars are narrower and have less distance between the hoods and the drops. The brake levers have a shorter reach so that they are easier for a smaller hand to grasp. Last and certainly not least, the seats are designed for a woman's anatomy.

Overall, women's specific bikes give women a superior fit, so that she can be more comfortable and powerful. Most bike shops in Kentuckiana carry women specific frames, so be sure to ask about them.

Nancy McElwain, MS, JD, has a master's degree in exercise physiology and is a USAT Level II certified coach. She owns Train Smart, LLC, a multisport coaching business that offers individual coaching, swim lessons, and bicycle fitting. She is a 2005 Hawaii Ironman qualifier and finisher and 2004 World Long Course Triathlon Champion. You may reach her at nmcelwain1@msn.com or visit www.trainsmartwithnancy.com.