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How to Adjust Your Bicycle to Fit You
Dr. Wendy Lanser, DC

Read How to Adjust Your Bicycle to Fit You Dr. Wendy Lanser, DC to learn more about Lanser Chiropractic and our Chiropractic office in Sunnyvale, CA.

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It was great to see so many people at the Los Altos Stride and Ride Festival this past Saturday. I did a presentation on “How to Adjust Your Bicycle to Fit You”. I get asked this question a lot so I want to share the information with everyone. Summer is a great time to be outside and active so please enjoy bike riding around your town or for some of you a more serious ride.

#1 Rule is to Be Comfortable and Wear a Helmet!

For the Weekend Cyclist and your Child

  1. Stand over your frame with both feet flat on the ground.
    1. There should be 1-2 inch clearance between the top tube (bar) and your crotch.
    2. Mountain bikes should have a little more maybe the width of your hand.
    3. Women’s and girl’s bike frames don’t have the top bar so you can skip this.
  2. Adjust the Bike Seat to the Proper Height
    1. Bike seat should be set to a height that allows your knee to be slightly bent as your foot is at the bottom of the stroke nearest the ground. This allows for good knee mechanics and maximum power.
    2. Your hips should not bob side to side when pedaling.
    3. Your feet should NOT touch the ground when you are seating on the seat. IF they are your seat is too low.
  3. Adjust the level of the seat.
    1. Your seat should be level with the ground for the average rider.
    2. If the seat is tilted too far forward you will feel like you are sliding off.
    3. If your seat is tilted too far backward you will feel like you have no power.
    4. When you are on the seat your weight should be on the sit bones. It should feel the same as sitting on the hard floor.
  4. Proper Handlebar Adjustment – Should be comfortable on the back, neck, and wrist.
    1. Road Bike – top of the handlebars about 1-2 inches below the top of the seat.
    2. Mountain Bike – even lower than road bike. The top of the handlebars about 3-4 inches below the top of the seat.
    3. Hybrids and Cruisers – These bikes the rider sits more upright and therefore the handlebars should be higher. The handlebars should be 1-2 higher than the seat.

More Advanced Cyclist

#1 Rule Should be Comfortable and Wear a Helmet

     

  1. Adjust the Bike Seat to the Proper Height
    1. Bike seat should be set to a height that allows your knee to be slightly bent as your foot is at the bottom of the stroke nearest the ground. Should be about a 20-30 degree bend in the knee. This allows for good knee mechanics and maximum power.
    2. Your hips should not bob side to side when pedaling.
  2. Adjusting the Fore – Aft seat position
    1. Sit on the seat with the knee extended at the bottom of stroke. Place a plumb-bob at the bottom of the kneecap and let it hang down. It should fall in the center of the ball of your foot and the pedal axial.
    2. If the plum-bob falls forward of the center of the pedal axial the seat should be moved back a little bit.
    3. If the plum-bob falls behind the center of the pedal axial the seat should be moved forward a little bit.
  3. Horizontal Body Position
    1. Sit on the seat and place hands on the brake-covers and sight the front hub relative to the handlebars. The handlebar should block the front hub.
      1. If the handlebar is in front of the hub you will need a shorter handlebar stem.
      2. If the handlebar is in behind the hub you will need a longer handlebar stem.
    2. The proper handle bar position should put your back at a 45 degree angle.
    3. A larger angle, closer to upright, will be easier on the back and neck and wrists.
    4. A smaller angle is more aerodynamic and better for racing. But as a Chiropractor I would not recommended this posture for an entire ride.
  4. Handlebar Width
    1. Shoulder-width judging from the arm pit.
    2. Then move in or out based on comfort.
  5. Crank-arm Length
    1. Shorter crank-arm length if you like more spin in your cadence
    2. Longer crank-arm if you like to ride in higher gears.
  6. Saddle Angle
    1. Recommend start with it completely level
    2. Based on comfort angle it slightly up or down.
  7. Cleat Position
    1. Place the center of the cleat directly under the ball of the foot for maximum power.
    2. Adjust slightly to be comfortable on the knee and foot.

by | Jul 3, 2012 | Health Articles | 0 comments



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Dr. Wendy Lanser, DC

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