It's supposed to hurt isn't it?
It's astonishing how many riders turn up for a road bike fitting and accept pain and discomfort as a standard part of riding. Yes sometimes it may or should hurt but that shouldn't be related to the setup or your positioning on your bike. At Crank Cycle Coaching & Bike Fitting we understand the importance of having a proper road bike fitting and want to share our expertise and knowledge with our Ultimate guide to Road Bike fitting.
So why put up with pain and discomfort when you can follow our simple guide which will walk you through the road bike fitting process. Our step by step process will look at the importance of cleat alignment, saddle height and positioning and handlebar position. Through each step we will look at the reasons behind the setup and provide tips and techniques to help you find the perfect road bike fit
A proper road bike fitting will not only improve your comfort and reduce your risk of injury, it can also have an impact on your speed and efficiency. By finding your optimised riding position you will increase your power transfer which will help you ride faster for longer, while reducing the risk of repetitive strain injury.
Why Proper Bike Fitting is Essential for Riders
Generally bikes are pretty much symmetrical but unfortunately Riders tend not to be. Riding a bike that has been properly fitted to your unique biomechanics can have a big impact in terms of power output, pedaling efficiency and overall riding experience.
When a rider is positioned correctly on the bike, their muscles can work together to maximize power transfer and minimize unnecessary strain. The benefits of this include improved speed, improved endurance and an overall increase in cycling performance. Alongside these benefits you can also reduce the risk of common cycling issues such as knee pain, lower back pain, neck pain, shoulder pain, and numbness in the hands and feet.
Seeking a professional road bike fitting session, would be a worthwhile investment if you want to realise all of the benefits listed above. Getting an experienced bike fitter to review and assess your cleat position, saddle height and handlebar reach, based on your own personalized flexibility, biomechanics and goals, could unlock your full potential on the road
Take a look at our bike fitting services
Road Bike Fitting Step by Step
By now you should understand the importance of a road bike fitting not only for your cycling performance but for your own comfort and injury prevention. So let's take a look at all of the individual elements that together complete a road bike fitting. We will take you through a step-by-step process looking at the key components of a road bike fitting, like cleat positioning, saddle height, saddle fore and aft, and finally handlebar reach which together all play a vital role in the comfort and efficiency of your ride.
Cleats
Cleat positioning and setup are vital elements of a road bike fitting process. The correct alignment of your cleats affects how power is transferred from your legs to the pedals, directly influencing your efficiency and comfort. If your cleats are improperly positioned, it can lead to knee pain, foot numbness, and even long-term joint issues. The key to proper cleat setup is ensuring that the ball of your foot sits directly over the pedal axle, allowing for a natural and efficient pedal stroke. Additionally, the angle of the cleat should be adjusted to match your natural foot position, preventing any twisting or unnatural movement that could strain your knees or ankles. For those new to clipless pedals or unsure about their cleat positioning, it's often beneficial to consult with a professional bike fitter who can ensure your setup is perfectly tailored to your anatomy and riding style. A well-aligned cleat not only maximizes power transfer but also helps you ride longer and more comfortably, reducing the risk of injury.
Fitting Cleats
If in doubt, consider getting a professional road bike fitting or a foot assessment. A road bike fitting professional will take various measurements and analyze your riding style to set your cleats specifically for your riding style and based on your biomechanics and ability.
Saddle Height
Saddle height is another of the key factors of a road bike fitting, directly impacting your comfort, efficiency, and overall riding experience. An incorrect saddle height can lead to a range of issues, from knee pain and muscle strain to reduced power output and inefficient pedaling. If the saddle is too high or too low, it can cause your hips to rock back and forth, leading to lower back discomfort and a lack of stability on the bike. Or, a saddle set too low can result in excessive knee flexion, increasing the risk of injury and making it harder to generate power through the pedals.
How to find the Right Saddle Height
The right saddle height cycling is one of the key elements for preventing knee pain and back pain. It can also help the efficiency of your pedal stroke.
Heel-to-Pedal Method
An old school method to determine the correct saddle height is the heel-to-pedal technique:
Position the Bike: Place your bike on a trainer or or somewhere secure and stable.
Adjust the Saddle: Sit on the saddle and place your heel on the pedal at the lowest point (6 o'clock position).
Check your Leg Extension: Your leg should be fully extended without tilting your hips. If your leg is not fully extended or your hips are tilting, adjust the saddle height accordingly.
Lemond Method
The Lemond method also involves measuring your inseam and also uses a saddle height formula. The Lemond is probably one of the most popular ways to calculate your seat height for cycling.
Measure Your Inseam: Stand with your feet about 6 inches apart and measure from the floor to your crotch.
Calculate Saddle Height: The LeMond Method multiplies your inseam measurement in millimetres by 0.883. This number is the distance between the top of your saddle and your bike's bottom bracket
Professional Bike Fitting
For the most accurate and personalized adjustment, consider getting a professional road bike fitting. A bike fitting professional will take various measurements and analyze your riding style to set your saddle height specifically for your riding style and based on your biomechanics and ability. Take a look at our bike fitting services
Saddle fore and aft
Saddle fore and aft positioning—the adjustment of the saddle forward or backward along the rails—is a key factor in achieving a balanced and powerful riding position. This adjustment affects your posture on the bike, particularly the alignment of your hips, knees, and feet during the pedal stroke.
If the saddle is positioned too far forward, you might find yourself putting excessive strain on your quadriceps and knees, which can lead to discomfort and potential injury over time. Conversely, a saddle that's too far back can place undue stress on your hamstrings and lower back, while also causing you to feel stretched out or unable to generate adequate power.
To determine the ideal saddle fore and aft position, you can use the KOPS method by ensuring your knee is directly above the pedal spindle when the pedals are in a horizontal position. This alignment helps distribute your weight evenly across the bike, promoting efficient pedaling and reducing the risk of injury. Fine-tuning this position is crucial for finding a balance that supports both comfort and performance during your rides.
Professional Road Bike Fitting
Take the guesswork out of your set up and consider getting a professional road bike fitting. A bike fitting professional will take various measurements and analyze your riding style to set your saddle fore and aft specifically for your riding style and based on your flexibility and your individual goals. Find out about our bike fitting services
Handlebar position and Road Bike Reach
Handlebar positioning is a crucial aspect of road bike fitting that greatly affects your comfort, control, and overall riding experience. The height, reach, and angle of your handlebars determine how you interact with your bike, influencing everything from aerodynamics to upper body strain. If your handlebars are set too low, you may find yourself leaning excessively forward, which can lead to neck, shoulder, and lower back pain, especially on longer rides. On the other hand, handlebars that are too high can reduce your ability to generate power and compromise your bike's handling, making it harder to maintain control, especially at higher speeds. Ideally, your handlebars should be positioned to allow a slight bend in your elbows, promoting a relaxed grip and a natural posture that balances comfort with efficiency. Adjusting the reach—the distance from the saddle to the handlebars—is also important, as a reach that is too long can cause overstretching, while a reach that is too short can feel cramped and limit your movement. By fine-tuning your handlebar position, you can optimize your riding posture, enhance your control, and ensure a more enjoyable and efficient cycling experience.
If you are looking for the road bike fitting based around your biomechanics, flexibility and riding goals, take a look at our road bike fitting services: https://www.crankcyclecoaching.com/bike-fitting/road-bike-fitting
Professional Bike Fitting
A bike fitting professional road bike fitting will include measurements and analyze your personal riding style to set your handlebar position specifically for your riding style and based on your flexibility and your individual riding goals.
Self Fitting Mistakes and Issues
Cycling is a sport where precision matters, and small adjustments can have a big impact on your performance and comfort. However, even minor mistakes in cleat positioning, saddle height, saddle fore-aft, and handlebar reach can lead to a host of issues, ranging from decreased efficiency to chronic injuries. Incorrect cleat positioning can cause knee pain and reduce power output, while an improper saddle height may lead to muscle strain or joint discomfort. Misaligned saddle fore-aft settings can disrupt your balance and pedaling mechanics, and an incorrect handlebar reach can cause back, neck, and shoulder pain. In this section, we'll dive into the common mistakes road riders make in these critical areas when completing a road bike fitting and the potential problems that arise as a result.
Signs Your Cleat Position May Be Incorrect
Recognizing the signs of incorrect cleat positioning can help you make necessary adjustments before knee pain becomes a significant issue. Common indicators include:
Anterior Knee Pain (Front of knee pain cycling): Often caused by cleats positioned too far forward.
Posterior Knee Pain (Back of knee pain cycling): Usually results from cleats positioned too far back.
Medial Knee Pain (Inside knee pain cycling): Indicates cleats might be positioned too far inward.
Lateral Knee Pain (Outer knee pain cycling) : Suggests cleats may be positioned too far outward.
General Discomfort: Persistent discomfort or difficulty maintaining a smooth pedal stroke can often be traced back to improper cleat position.
Find out more about knee pain https://www.crankcyclecoaching.com/knee-pain-when-cycling
During a Road Bike Fitting, a professional fitter will always adjust your cleats to your biomechanics and based on your personal riding goals. Book a Foot and Cleat assessment at Crank Cycle Coaching and Bike Fitting
How can i tell if my saddle height isnt right?
Here are some things to look for during your road bike fitting to determine whether you're saddle is too high or too low : Common indicators include:
Some things to look for if you saddle is too low or too high.
Front Knee Pain when cycling: Often indicates a saddle that is too low.
Back of Knee Pain : Usually points to a saddle that is too high.
Hip Pain or Rocking: Can occur if the saddle height is forcing you to tilt your hips excessively to reach the pedals.
General Discomfort: Persistent discomfort while cycling can often be traced back to improper saddle height.
Find out more about saddle height too high or saddle height too low
Signs Your Saddle Fore and Aft Position isnt where it should be
The saddle fore and aft position is another critical area of bike set up during a road bike fitting that can help prevent knee pain, back pain and hand pain when cycling. It can also have an impact on the efficiency of your pedal stroke.
Here are some indicators your saddle fore and aft may not be in the right place:
Anterior Knee Pain when cycling: Pain in the front of the knee often suggests that the saddle is too far forward.
Posterior Knee Pain when cycling: Pain in the back of the knee usually indicates that the saddle is too far back.
Hip Pain or Discomfort when cycling: Misalignment can cause your hips to rock or tilt excessively, leading to hip pain.
General Discomfort when cycling: Persistent discomfort or difficulty maintaining a smooth pedal stroke can often be traced back to improper saddle position.
Find out more about fore and aft positioning
Handlebar position and Reach
There can be temptation to adapt your position to “look pro” which can lead to a position not suited to your flexibility and core strength capability. This can cause Neck pain when cycling, Shoulder pain when Cycling and hand pain when cycling. Using a “slammed” long stem can lead to overreaching for the bars adding stress to the shoulders, neck, hands and the lower back.
Check your handlebar reach by reviewing your shoulder angle. A higher shoulder angle implies that your handlebars are further away, while a lower angle implies that your handlebars are closer:
Check your handlebar reach by reviewing your shoulder angle.
A higher shoulder angle implies that your handlebars are further away, while a lower angle implies that your handlebars are closer.
If you are experiencing Neck pain when cycling, Shoulder pain when Cycling and hand pain when cycling pain stick to a lower shoulder angle (a position with the handlebars closer to you)
Over-reaching to the Hoods
Overreaching for the hoods can also cause Neck pain when cycling, Shoulder pain when Cycling and hand pain along with back issues. The hoods are designed for a natural hand placement supporting a neutral wrist posture and easy access to shifters and brakes if set up correctly during a road bike fitting.
Find out more about Handlebar position and reach
Should I get or do i need a Road Bike Fitting?
At Crank Cycle Coaching & Bike Fitting, we understand that every cyclist is unique and our Road Bike Fitting service is designed to tailor your bike to your body, enhancing comfort, efficiency, and performance. Whether you're a competitive racer or a passionate enthusiast, our expert road bike fitting service will help you achieve your cycling goals with ease and confidence.
What to Expect from Our Road Bike Fitting
Comprehensive Assessment: Our fitting process begins with a thorough assessment of your cycling history, goals, and any existing discomfort or injuries. This personalized approach ensures we address your specific needs and preferences.
Advanced Technology: We utilize state-of-the-art fitting technology to analyze your riding position and biomechanics. Our motion capture systems provides precise data to inform optimal adjustments.
Customized Adjustments: Based on our detailed assessment and analysis, we make tailored adjustments to your bike's saddle height, handlebar position, shoe sizing, cleat alignment, and more. Each modification is aimed at maximizing your comfort and power output while minimizing the risk of injury.
Expert Guidance: Our certified bike fitting specialists bring years of experience and a deep understanding of cycling biomechanics. They provide expert guidance throughout the fitting process, ensuring you understand the adjustments and their benefits.
Post-Fitting Support: We believe in long-term support and satisfaction. After your fitting, we offer a free 3 month assessment and follow-up consultations to fine-tune adjustments as needed and ensure you're getting the most out of your ride throughout your journey
What do I do now?
There is a lot of information and advice around bike fitting, so can you do a road bike fitting yourself? Yes, you could and now you have all the information you need to complete a road bike fitting with our expert tips and guidance from an IBFI bike fitter but everyone is different. You could take this approach but it will not necessarily take into account, your individual flexibility, your riding requirements and the minor adjustments and equipment that takes a road bike fitting from OK to a great fit.
Your fitness and your position on the bike is ever changing so we recommend you get an assessment every couple of years to make sure everything is on point. Its a great way to ensure you are in the prefect position with your bike and stay injury free.
Are you ready to improve your ride? Book your road bike fitting today and feel the difference."
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