Image source: International Journal of Sports Physical Therapy (Wallack and Katovsky)

Is a bike fit worth the money?

Yes. For any cyclist who thinks numb/tingly hands and feet, knee pain or saddle discomfort is just ‘part’ of cycling, a BikeFit will solve these issues and will be the best ‘upgrade’ you have ever done.

Also, a proper fitting bike will put you in the perfect position to optimize:

Power
Comfort
Aerodynamics
Avoidance of injuries

“If you’re looking to ride comfortably and avoid injuries, ideally you should aim to get into the middle of the BikeFit window.”

There is no one perfect position that optimizes all four of these bicycle-fit aspects, as all positions are a comprise between these four criteria.

However, understanding how to adjust your bike to meet the specific demands of each ride is vital to maximizing performance or comfort while staying healthy.

How important is a bike fit?

“Proper bicycle fit is essential for comfort, safety, injury prevention, and peak performance. The goal is to balance all the issues at hand, optimize power and aerobic efficiency and avoid injury ”

— Clinical Journal of Sport Medicine

If you are averaging 80 - 90 revolutions per minute, throughout a hour ride, you would have completed 4,800 to 5,400 pedal strokes.

It’s easy to see how a ill-fitting bike, especially while your feet are attached to the pedals, can lead to injuries or discomfort.

BIKE FIT (cycling biomechanics) A BRIEF HISTORY

The first study on proper saddle height was conducted in 1939. By 1968, the Italian Olympic Committee published the first bike fit manual, simply known as CONI.

The CONI Manual was just a book of formulas that were sourced from a group of 20-year-old professional male cyclists. Since CONI was the only source of information relating to proper bike fit, their guidelines soon became globally accepted, even for the recreational or ‘weekend warrior’ cyclist.

The first clipless pedal system came onto the market in 1984, which fixed the foot to the pedal, which resulted in an increased prevalence of knee pain and injuries (this was before ‘float’ was integrated into the pedal system).

This was when ‘bike fitting’ became an industry, as the shoe-cleat-pedal interface added numerous complexities. Very few valid studies were conducted between 1984-2005. Today, however, reputable BikeFit information and research are abundant but are generally only accessible to pro/elite riders or the affluent.

A bike-fit isn’t important for every cyclist. If you are consistently pain and injury free, while cycling with good aerodynamics and power, then making adjustments just doesn’t make sense.

However, cycling, especially while clipped-in, is perhaps the most repetitive of all sports. The pedal motion is fixed, and over a few hours, you will have completed over 16,000 pedal strokes…. mostly in the same position.

People’s bodies change over time, so what was once an optimal position could become a position that causes pain and discomfort. If you are experiencing any back, knee, neck, wrist pain or numbness/tinging in your groin, or are having performance set-backs, then it’s time to make adjustments to your bike. Preferably with an expert bike fitter or someone knowledgable about cycling biomechanics.

Notice the difference from one simple adjustment? Left - Saddle is maximally forward. Right - Saddle is maximally rearwards. This one adjustment changes hip flexion, back posture and the shoulder angle

1: Power

Seat height is arguably the most important position for cycling and climbing/pedaling in mountain biking.

Just how important is saddle height?

Just lowering the seat 2 inches (50 mm) from a ‘normal’ height reduces the power output by 15% along with a 40% reduction in endurance.

For maximum power, your optimal saddle height is near the top end of your BikeFit range. You will want your knee extension angle at bottom dead center (BDC) to be between 25 to 30 degrees.

For recreational cyclists more concerned about comfort and health, a knee extension angle of 35 to 45 degrees is preferred.

Scientifically formulated to go faster - learn more

2: Comfort

Saddle discomfort might be the most common complaint among cyclist and mountain bikers of all levels. Riding with the right seat for you is the most critical aspect to improving riding comfort, especially among cyclists, as they spend more time straddling the saddle.

How do you find the right seat?

Saddle Width: The most important characteristic when selecting a saddle is the width. The back of the saddle should be as wide as the distance between your two ischial tuberosities or ‘sit bones’
Saddle Shape: There are many different shapes and the only real way to know what is the best one for you is to try several. A partial cutout saddle might be perfect or might be worse…..but there is only one way to find out
Saddle Angle: A level saddle is a good place to start and can be tilted slightly down if you’re experiencing saddle discomfort. It should be noted that saddles are manufactured with the intent of being straddled while level

While the saddle gets the most attention when it comes to riding comfort, there are many other adjustments that you can make, depending on your specific circumstance:

Handlebar Height: This also affects saddle comfort as raising the seat will take some of the weight/pressure off the saddle
Position of Brake Levers: Something as simple as changing the position of the brake lever has a huge impact on riding comfort and safety

Ricardo (Pedal Chile guide) is pedaling with level hips

3: Aerodynamics

What is ‘handlebar reach?

The position of your saddle in relation to the combination of your top tube and stem length is called ‘reach.’ In plain English, this is the distance between your saddle and handlebars.

This position is significant as it determines your torso angle…translating to how upright of a position are you riding in. Nothing affects aerodynamics as much as what posture/position you ride in. However, finding your ideal reach involves many adjustments to your saddle, handlebars, and even brake levers.

Just how important is posture to aerodynamics?

According to an article from the Clinical Journal of Sport Medicine, you will be 30% faster, just from switching from an upright position to riding the drops.

4: Avoidance of injuries

For the average recreational cyclist, setting up your bike for optimal safety and comfort should be your number one priority. The whole point of cycling is to get outdoors and experience your surrounding through your own effort. This is rather challenging if your bike ‘hurts’ to ride or you're injured and are ‘forced’ to go for a walk.

Back & Knee Pain
- Saddle Height: While it’s the ‘holy grail’ for power, your seat height is also the most critical adjustment for avoiding knee and back pain
Genital Numbness/Tingling & Low Back Pain
- Saddle Shape, Width, Height, & Inclination: If you are experiencing genital numbness/tinging than you either need a new saddle or need to make adjustments to your existing one
Finger/wrist pain & numbness (cyclist palsy)
- Caused from riding with wrists cocked and angled, which compresses your ulnar nerve.
- You can correct this issue by riding with your wrist in a neutral position, which is accomplished through a proper bike fit
Neck Pain
- Handlebar Reach: Caused by hyper-extending your neck to see the road…exacerbated from long rides. Raising your stem will put your head back into a neutral alignment

Want to get a professional BikeFitting but don't want to spend $300??

Final Thought

While some cyclists believe that a BikeFit is ‘controversial,’ nothing ruins a bike ride as quickly as a poorly fitting bicycle. If you have zero pain/discomfort and are happy with your performance, then chances are your not even reading this.

No one size fits all approach works. Understanding how one-simple adjustment creates a cascading effect will give you the power to modify your bike to suit you. If you’re looking to ride further and faster while pain-free, then a BikeFit by a reputable specialist will be your single greatest cycling upgrade.

Jesse is the Director of Pedal Chile and lives in La Patagonia. Jesse has a Master of Science in Health and Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Mountain biking, bicycle commuting, reading, snowboarding, researching, and sampling yummy craft beers.