1. Frame Size
When you buy a bike, you have to buy the correct frame size for your height. If you have the wrong size bike, you cannot get a proper fit on the bike no matter what adjustments you make. There are several steps to set up a cycling bike properly, but you must start with the correct frame size.
2. Saddle Height
Once you have a bike frame that fits you, the next adjustment you need to make to set up the bike is the seat height. If your seat is not at the correct height, your knees end up with too much pressure on them and it can lead to injury. You will need someone to help you with the seat height assessment. Climb on your bike, and clip into your pedals if you have clip-ins. Position your feet in the pedals at 6 and 12 o'clock. On the 6 o'clock side, have your partner measure the angle of your knee bends. A proper fit yields an angle of 30 to 35 degrees. Adjust your seat until your knee bends at this angle.
3. Seat Position
To make sure your seat is in the correct position on your bike, put your feet at 3 and 9 o'clock. At this position, the anterior aspect of your patella on your knee, should line up with the center of the pedal axle. If it does not, slide the seat forward or backwards to make it align.
4. Handlebars
The handlebars on the bike have to be in the correct position to ensure a comfortable and aerodynamic ride. Get on the bike, and get in riding position. Have your partner assess your position for its aerodynamic correctness and your ability to stretch out. After the adjustments are made, make sure you are comfortable riding above all else.
5. Cleat Position
To verify that the cleat position on your bike is correct, have your partner stand in front of your bike. With your feet clipped in, move your pedals to the 3 and 9 o'clock positions. Center the front part of your patella over the center of your pedal. If you find that your knee is off-center, you may need to rotate the cleat to ensure you are pedaling straight-on.
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