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Last Updated: 3 Jul 2021 - 9:39:51 AM |
Looking at races over the last few weeks there are a lot of riders whose positions seem to be very well set up, however there is also a sizeable number of riders who could benefit from having their bicycle position adjusted.
Getting this right is one of the first things that should be done before riders begin training or a racing programme.
In this article I have just set out the basics of getting the correct saddle position and height, which are the most important components of bicycle position.
Ideally you should work on your total bicycle position set up with a qualified coach following which you should have enough information to set up your position as and when required.
FRAME SIZE
Buying the correct size frame is very important for comfort and safety.
If the frame is too big you will have difficulty getting the bars low enough to achieve an optimum position.
If the frame is too small it will be very difficult to raise the handlebar stem to the optimal height as the handlebar stem may not must not be raised too high out of the frame or it will be unsafe.
It is worth making the effort to ensure that you get the right size for you. You can do this by following the simple measurements below.
The most suitable frame size can be found, by determining the inside leg measurement to the ground (inseam) .while barefoot multiplied x 0. 66 This will give you the measurement for the conventional diamond shaped road frames.
The frame size is measured from the centre of the Bottom Bracket to the top of the seat tube.
CALCULATING THE INSIDE LEG MEASUREMENT
Stand near a wall while barefoot with your feet five to ten centimetres apart. Place the spine of a thick book or carpenters square in the saddle position with about the same pressure as the saddle creates Mark the wall where the top of the book meets the wall and this will give you the inside leg measurement. Take the measurement a couple of times to confirm that you have the correct measurement.
NOTE: The inside leg measurement is also used to determine your saddle height so record this measurement for further use
SADDLE POSITION:
This should be horizontal and can be checked with a spirit level when the bicycle is on a level surface. If it is pointing up it will put pressure on your lower back and possibly cause back pain. If it is pointing down more pressure will be put on to your arms and shoulders.
Research has shown that for cyclists who suffer with lower back pain while cycling, that pointing the front of the saddle very slightly down (ten degrees) can often alleviate the pain.
SADDLE POSITION OVER THE BOTTOM BRACKET:
How far forward or back should your saddle be?
The ideal position of the saddle for maximum pedaling efficiency is believed to be that when a plumb line is dropped from the kneecap, with the forward crank in the horizontal position the plumb line is just in front of the pedal axle.
The saddle position should be initially set so that the saddle pillar is at the mid point of the saddle. This will ensure that the beginner will not be in any extreme positions. Over time the saddle position (if necessary) can be adjusted forward or back.
SADDLE HEIGHT:
The correct saddle height is probably the most important adjustment.
THE BENEFITS OF CORRECT SADDLE HEIGHT
* Maximum power application to the pedals
* Comfort
* Road Safety (better control of the bike)
* Easier to achieve aerodynamic position
* Injury prevention
If the saddle is too high it will be difficult to spin the pedals at high cadences, there will be undue pressure on the hamstrings, Achilles tendons, Gluteal muscles and lower back you will also be more likely to get saddle sore from friction as your rear end moves from side to side on the saddle.
If the saddle is set too low there will be undue pressure on the front of the knee as there is more pressure generated between the Patella and Femur by the more acute angle at the knee.
CALCULATING THE SADDLE HEIGHT
There are many suggested methods of determining the optimum saddle height. However they are all only guides and designed to get the rider very close to the optimum height where the height is then very often gradually adjusted until the rider feels it is correct.
A simple method, which many competitive racing cyclists use successfully, is by measuring the inside leg (inseam) to the ground while barefoot and multiplying by 0.885
The saddle height is measured from the centre of the top of the saddle to the centre of the bottom bracket axle,
This measurement should bring you to within one or two centimetres or so of the ideal saddle height, allowing for the type of pedals used, shoe size, thickness of the soles of the shoes flexibility of your thigh muscles etc.
For example, if the rider has large size shoes the saddle might need to be raised, or lowered for smaller size shoes and this can be refined with very slight adjustments over the next few weeks until the ideal height is achieved.
Women have to be careful with this as usually they have smaller shoe sizes and the saddle often has to be lowered to allow for this.
Having adjusted these measurements, there should then be a reasonable bend in the knee when the feet are in the pedals (pedaling position) and the pedal is at the lowest point (the crank in line with the seat tube) with the lower foot horizontal.
Any changes to the saddle height should consist of a max of five millimetres every week or so to allow your muscles to adapt to the changes.
The final adjustments must be closely monitored until the rider feels perfect on the bicycle.
When a final decision has been made on the optimal saddle height and position this should then be a fixed measurement. If you need to change your reach to the handlebars the handlebar stem may need to be adjusted or changed.
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