When bicyclist Joe Kern explained his ability to ride 80 miles on his 80th birthday, he credited a proper bike fit as being one of the major reasons for his longevity in the saddle.
We all probably have a cursory knowledge of bike fit. Primarily it involves saddle height and handlebar reach, but pedal and shoe alignment also comes into play.
If the bike fit is right, we can ride efficiently for hours on end with little or no discomfort. If wrong, we suffer neck, back and knee pain, sore arms and shoulders and numb hands.
Cycling becomes a pain in the butt.
The American Physical Therapy Association is focusing on proper bike fit this month. Erik Moen of Seattle, an association member and an elite cycling coach with the US Cycling Federation, says he first looks to improper bike fit as the culprit when patients complain of cycling related aches and pains.
He recommends the following tips for better bike fit:
Check the saddle: A level saddle is a good saddle. Tilt it forward and too much weight is placed on the hands, arms and lower back; backwards also caused pain in the back and the groin area.
Saddle height should be adjusted so the knee is slightly bent when the leg is extended in the pedal. You can do this on a trainer or with the help of a friend or physical therapist. A good check is to put the heel on the pedal and fully extend the leg; when the foot is clipped in correctly, the leg will have a slight bend at the knee.
The distance to handlebars should also be checked, and adjusted by sliding the saddle. Too close caused pressure on the midback and arms; too far causes strain on the lower back and neck.
Check the handlebar height: Too high causes too much pressure on the saddle. Moen recommends a 90-degree angle between upper arm and trunk.
Knee angle: Moen suggests a physical therapist measure the angle of the knee to the pedal to lessen the stress on the knee. A road cyclist should be 30-35 degrees; recreational cyclist should aim for 35 to 45 degrees.
Foot in pedal: The ball of the foot should rest over the spindle of the pedal.
Some of these might be a little hard to visualize. Check out the very informative, well-illustrated bike fit page at the Jim Langley website. Another good site is the bike fit page at the Bike Stand.
Probably the easiest way to check your bike fit it when you buy it. Many bike shops will have a bike fit system on hand to check out customers before they ride out the door. The Fit Kit was one of the first and most popular.
If you're suffering pains now, you can always check your ride at a bike shop or do as Moen suggests and bring your bicycle into a physical therapist who's knowledgeable about bicycling.
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