Obtaining a proper bike fit is vital for injury prevention, comfort and optimal performance. An improperly fit bike is the leading cause of overuse injuries in cyclists. The following steps are designed as guidelines to assist in setting up your road bike. This process requires some practice to perfect, but with help from a friend can be easily accomplished.
Proper Bike Fit
Step 1
Place the bike in a stationary trainer and mount the bike, wearing your cycling gear.
Adjust cleats on the cycling shoes so the ball of the foot is centered over the pedal axle.
Step 2
Place the goniometer so it is centered on the lateral femoral condyle of the knee. Move one arm of the goniometer so it is pointing up toward the greater trochanter at the hip and adjust the other arm so it is pointed down toward the lateral malleolus of the ankle. Adjust the saddle height so the knee is flexed at a 25-degree angle at the bottom of the stroke.
Step 3
Stop pedaling with the crank arms parallel to the ground. Have your assistant place the plumb line at the tibial tuberosity located just below the patella (knee cap) on the forward leg. The plumb line should fall dead center of the pedal axle. Adjust the fore and aft position until this is accomplished. Repeat step one if the saddle has been moved significantly fore or aft.
Step 4
Place your hands on the drops of the handle bar and have your assistant drop the plumb line from your nose. The plumb line should land somewhere close to dead center on the handle bar. Small adjustments can be made for performance and comfort. Adjust handlebar reach by changing stem lengths so the plum line falls correctly in place.
Step 5
Adjust stem height so there is a 1 to 3 centimeter drop from the top of the saddle to the top of the handle bar. The larger the drop, the better the aerodynamics, but do not sacrifice comfort for aerodynamics.
Tips and Warnings
- Before taking measurements during each step, pedal for a brief period so you are in your normal riding position prior to measuring. Take all measurements multiple times in order to insure accuracy.
Things You'll Need
- Hex wrench
- Plumb line
- Goniometer
- Stationary trainer
References
- "The Complete Book of Road Cycling and Racing"; Will Peveler Ph.D.; 2009
- "Journal of Strength and Conditioning Research"; Effects of Saddle Height on Economy in Cycling; Will Peveler Ph.D.; July, 2008
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