The height and angle of your bicycle saddle can affect your comfort, pedaling efficiency and injury occurrence while riding. Even though adjusting the seat is a relatively simple procedure that requires few tools, perfecting the seat position to meet your needs can be a fine-touch process that takes several attempts. A properly fitted seat is particularly important if you plan to ride your bicycle for long periods of time.
Adjusting for Height
The height is the most critical adjustment you need to make to your bicycle saddle. To move the seat up or down, loosen the pinch bolt where the saddle post inserts into the bicycle frame. Once the bolt is loose, you should be able to pull the seat up or push it down. If it is stuck in the frame, you may need to twist it as you move it. A few drops of light lubricant may help it move as well. The seat should be high enough that when you sit on the bike with your feet on the pedals, there is only a slight bend in your knee at the lowest point of the pedal stroke.
Changing Angle
Iconic cycling writer Sheldon Brown states that you should try to keep the angle of your bicycle saddle as close to horizontal as possible. Though some men prefer to have the nose of the seat raised for greater comfort, if it is too high it can place excessive pressure on your perineum or other sensitive areas. If the nose of the saddle is facing down too far, you will put too much tension on your wrists, elbows and shoulders trying to keep yourself from sliding off. The angle of the saddle is adjusted by loosening the angle bolt directly underneath the seat.
Forward And Backward Position
Adjusting the saddle toward the fore or aft of the bike changes the amount of tension you put on your knees and shoulders while riding. The adjustment screw is located next to the angle screw under the saddle. Once it is loosened, you may slide the seat forward or backward on rails to suit your taste. According to sports physiologist Brian MacKenzie, the most biomechanically comfortable position for the seat is whatever point that allows your kneecap to be directly over the pedal spindle when the crank is in the 3 o'clock position. Cycle shop owner Peter Jon White notes however that you may want the seat slightly farther back if you are concerned with improving your aerodynamics.
Experimentation
Finding the correct position is not a universal procedure and it may take you several adjustments and practice rides before you obtain the perfect fit. Your body will be a good indicator as to whether the seat is in the best position. If you experience numbness in your lower extremities or pain in your joints after a lengthy ride, make minor adjustments to the seat before your next ride.
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