Finding the best position on a bike will depend on the type of cycling you wish to do. However, whatever type of cycling you intend to do. It is important to protect against injury and provide a position that is comfortable, and doesn’t place unnecessary stress on parts of the body.
Optimal Saddle Position.
It is first necessary to get the correct saddle height. see: Correct saddle height.
As a rough rule of thumb, When seated in the saddle, you should be able to put your toes on the floor.
One formula I use for getting saddle height.
The distance from the heart of the bottom bracket to the upper part of the saddle) = 0.885 x inner leg length
Handlebar position
The most aerodynamic position is to lower the bars so that it leaves the rider with a flat back. Lowering the bars to this height will make a significant difference in reducing aerodynamic drag. This is the biggest factors which determines the relative success of a riding position.
- Note: not all riders can comfortably reach this position. If it is difficult then it should not be attempted.
- This position of a flat (or low) back is relatively more important for a racing cyclist. For a tourist, commuter and Mountain Biker, cycling position is less important.
The upper arms should be at 90 degrees to the shoulder. It should feel comfortable without too much straining or too short which causes restriction in the breathing. If necessary it may involve changing stem length.
A quick trick is to flick the angle of the stem. By turning the stem upside down you can raise the bars and make it closer to the body.
Fore Aft Saddle Position
This refers to how close the saddle is to the handlebars. When setting the saddle I use a simple plumb line and try and align the knee over the pedal. This is known as the Knee Over Pedal Spindle (KOPS) rule.
Bike Fit
Position and Knee Pain
A common issue for cyclists is the issue of knee pain. This could be due to a variety of reasons. See: Knee problems. It could also be due to incorrect fitting. One thing worth considering is wedges for your feet to help slightly change your angle. I got some wedges after visiting cyclefit in London. See: wedges for cycling shoes
Cleat Position
Your cleats want to be over the balls of your feet. I recommened cleats which allow a degree of horizontal movement. It is important to be able to move your legs in a straight line (think pistons going up and down) rather than moving off to the side.
In Saddle or Out of Saddle?
When climbing there will be times when you want to get out of the saddle for extra power. Generally, I prefer cycling in the saddle as it is less taxing on your muscles. It is also less aerodynamic. However, for a steep section of a climb, you need to make the most of what you have and get the maximum power from your whole body.
Aerodynamic Position
When touring, you are typically more interested in comfort and maintaining a position for a several hours. For racing, especially time trials, it is more important to consider aerodynamics and get the best possible position to reduce aero drag (whilst still bearing in mind power from certain positions).
See:
Related
- Guidelines to bike fit and bikefit
Leave a Reply