2024-04-11 16:32:51
Adopt a good posture on a bike avoids pain, prevents injuries, improves the comfort and efficiency of the pedal stroke.
Knowing how to correctly adjust your mount therefore appears to be a major challenge both in terms of performances only pleasure In practice.
However, it is difficult to know how to go about it in practice, whether you are new to the subject or looking for watts.
Let’s see together how proceed step by step.
The this is one of the cyclist’s three points of support on his bike with the handlebars and pedals. These latter must be the subject of particular attention.
On the seat side, it is important to find the model adapted to your practice and your body shape.
This step can be time consuming and often requires several test rides. Once you are well in the saddle, you are ready to refine the settings.
Read also: Comfortable bicycle saddle, how to choose it and which is the best?
Adjust the saddle backset
Ride your bike on flat ground, ideally on a home trainer or near a wall so that you can maintain your balance without pedaling.
Before you start, make sure your saddle is straight helping you one level.
Then proceed as follows:
- Place the cranks (axle between the crankset and the pedal) horizontally.
- Position a plumb bob at the end of your kneecap on either knee.
- And the wire passes through the pedal axle, this means that the setback of your saddle is correct. If the wire is behind the axle, move the saddle forward. On the contrary, if the lead arrives at the front of the axle, move the seat back.
The saddle back adjustment also depends on your goals.
A slightly forward saddle provides better thrust, but can be uncomfortable over long distances.
Conversely, a saddle moved back from the axis improves comfort, but puts more strain on the kidneys, with repercussions on the effectiveness of pushing.
It is then a matter of finding the right balance.
Good to know: it is possible to tilt the saddle slightly downwards or upwards to gain seating comfort.
Adjust saddle height
To know the optimal saddle height, you need to know the height of your crotch.
To do this, put on your shorts and stand against a wall.
Then slide a square or a book to your crotch.
All you have to do is measure the height shown on the wall using a tape measure.
Once this information is known, multiply the result obtained by 0.885.
The height obtained is certainly theoretical, but it already provides an excellent estimate to start with.
You can then slightly adjust this height by going in 2 mm increments.
If your saddle height is correctly adjusted, your leg should be slightly bent when the crank is down and your foot in the “normal” position.
This position is the guarantee of optimal deployment of the leg.
And good cleat adjustment is the starting point for good pressure on the pedals. For that :
- Put on your cycling socks and shoes.
- Locate the joint of your big toe on your shoe using a piece of tape.
- Install the shim under the sole without tightening the screws.
- On the cleat, locate the mark placed by the manufacturer to locate the pedal axle. Align this mark with the piece of adhesive.
- Center the shim, double-check for proper alignment with the adhesive, and tighten the screws.
Here again, this first adjustment is theoretical.
You can then make some adjustments based on your feelings on the bike.
Indeed, the position of the wedge can affect performance sought after.
The logic is the same as for moving the saddle back.
Very engaged under the foot, the wedge often allows better vertical thrust and a gain in strength.
This positioning can, however, create discomfort along the length.
Conversely, a wedge further upstream of the foot frees the ankle and increases the feeling of fluidity.
The compromise is then made on power.
Adjusting the handlebar height and saddle/handlebar length is done last.
Regarding the lengthadjust your handlebars so that your elbows are slightly bent when you place your hands at the bottom of the handlebars.
Your index and middle fingers should have easy access to the brake lever.
If the length is correct, you should be able to look a few meters in front of your bike without feeling any strain on your neck.
About the heightyour shoulders should be neither too low nor too high.
Your torso should be inclined at approximately 45° and your elbows slightly bent when your hands are positioned at the top of the handlebars.
You have been practicing amateur cycling for several years and you have decided to change your objectives by focusing more on performance ?
Already important before, position on the bike becomes a crucial issue for gaining watts. In this case, the help of a ergonomist is strongly recommended.
Based on a postural study, this professional will be able to advise you on how to lead you to victory according to your short, medium and long term objectives. Here are the main avenues that can be explored.
Aerodynamic gains
Gaining watts is mainly a matter ofAero Dynamics. The goal will then be to change your position to limit wind resistance as much as possible.
If lowering the handlebars is one of the possible solutions, it is in no way automatic. The handlebar length can also be changed.
In all cases, the mission will be to play on the positioning of the head, back and shoulders to penetrate the air betterwithout making the posture uncomfortable.
Marginal gains
The settings on the three points of supportat the level of the saddle, the pedals and the handlebars are also important in the quest for performance.
Of the marginal gains are to be looked for in particular on:
- The fit: quality of the shoe, soles, etc.
- The saddle, with why not a custom 3D printed saddle, a big trend in recent years. Without necessarily going custom-made, the points of friction and compression will in any case be the subject of particular attention.
- The hanger, with a potential model change.
Our cycling articles
1712927276
#complete #guide #adopting #correct #position #road #bike #gaining #speed