Proper Bike Fit
The American Physical Therapy Association has provided a guide to follow for proper fit on your bicycle. A proper bike fit minimizes discomfort, increases efficiency and helps prevent pain or injury.
1. Truck position - Recreational rider: 40°-80° from horizontal, Road cyclist: 30°-40° from horizontal.
2. Shoulder angle - Recreational rider: 80°-90°, Road cyclist: 90°-100°.
3. Handlebars - This position will affect your hand, shoulder, neck and back comfort as well as the handling of your bike for efficiency, aerodynamics and cornering. Recreational rider: width should allow hands to be slightly wider than shoulders, Road cyclist: hands should be 2 cm wider than the shoulders.
4. Knee to pedal - The closer the angle is to 35°, the better function you will have with less stress on the knee. Recreational rider: 35°-45°, Road cyclist: 30°-35°.
5. Saddle - The saddle on your bike should be level. If the saddle tips downward, pressure will be placed on your hands and lower back. The saddle should be a comfortable distance from the handlebars...too close and extra weight on your mid-back and arms; too far away and extra strain on your lower back and neck.
6. Foot to pedal - Position the ball of your foot over the pedal for best leverage, comfort and efficiency. A stiff-soled shoe is best for comfort and performance.
7. A note about pedaling - Pedaling is a skilled activity that requires aerobic conditioning. A healthy goal to work towards is to pedal at 80-90 revolutions per minute. This rate will lessen your chance of injury.
