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5 Easy Ways To Improve Your Bike Fit And Let You Ride Faster
You love riding your bike but after a while it feels more like a torture device than an extension of your body,[link widoczny dla zalogowanych]. It doesn't have to happen,[link widoczny dla zalogowanych]. Getting your bike fit dialed in will go a long way to improving both comfort and performance. People think a fast position is low and uncomfortable but if your body won't tolerate an aggressive then you won't be as fast as you could be,[link widoczny dla zalogowanych]. While I can't cover all the details of bike fit in a single article I will address some of the more common complaints and easy fixes for them,[link widoczny dla zalogowanych].
This may sound odd but the most common cause of numb hands is your seat being too far forward. Most bike saddles are on rails allowing you to move them backward and forward. Try sliding your saddle back 5-10 mm. In my own case,[link widoczny dla zalogowanych], I have a long upper body so I need to be extra far back. I've got a seat post with extra offset and the saddle slid all the way back.
For every 2 mm you move your saddle back, lower your seat 1 mm as you are moving away from the pedals so it has to be compensated for. Make sure your saddle is level as well as a saddle tipped down will have you sliding forward on your hands.
Most of your weight should be on your sit bones on the rear widest part of the saddle. If you feel like to much of the pressure is on the crotch,[link widoczny dla zalogowanych], then lower your seat 3 mm. Test it out and keep lower a little at a time until you are supported on the sit bones with minimal pressure on the crotch or perineum area.
Sometimes with crotch and butt pain it's just that you have the wrong saddle. If you develop sore spots in the inside of your sitbones then the saddle could be the culprit,[link widoczny dla zalogowanych]. If your saddle feels like you are sitting between the sitbones rather than on them consider a saddle that is slightly wider at the back.
If you ride in sneakers then the best thing you can do for your feet is get the biggest platform pedals you can find as your shoes don't support your feet so the pedal has to,[link widoczny dla zalogowanych]. BMX or downhill pedals are a great way to go,[link widoczny dla zalogowanych].
When you are running cycling shoes and clipless pedals there are a number of ways to improve foot comfort. If you are experiencing foot numbness or a hot spot in the forefoot then my first adjustment would be how you tighten your shoes when you put them on. Start at the top,[link widoczny dla zalogowanych], nearest your shin and work towards the toe. When you start at the toe you tend to over tighten across the ball of your foot leading to numbness.
The next step is to move your cleats back further towards the heel. Start with 5 mm and test to see if that relieves the pressure,[link widoczny dla zalogowanych]. Keep moving it back if the problem is getting better but not gone. When you move your cleats back you will have to move your seat down half the distance you moved your cleats,[link widoczny dla zalogowanych].
If the pain is in the arch or outside of the foot then you may need to replace the stock insoles with one with more arch support. There are a few brands of heat mold-able insoles that have a firmer arch support,[link widoczny dla zalogowanych].
This is usually a sign your seat is too low or you are doing to much hill climbing in a big gear. Raise your seat 3 mm at a time until the pressure on your knees has eased. And while not a fitting issue,[link widoczny dla zalogowanych], focus on spinning lighter gears,[link widoczny dla zalogowanych], even uphill. It takes work but you will become a more efficient cyclist once your adapt your body to a higher cadence. If you have persistent pain or discomfort than you may have developed some inflammation. Going to see your doctor is a good idea in this case. Go light on the riding for a couple of weeks spinning easy gears to give the joint a chance to heal.
If you get pain in the outside of the knee from riding it's a sign your feet are set too narrow. This is a problem with some of the modern pedals from Look and Shimano as the stance width is narrower than older models,[link widoczny dla zalogowanych]. Most cleats will allow some side to side adjustment so you will want to move them in towards the inside of the foot which will move your feet wider,[link widoczny dla zalogowanych].
The other thing that can cause pain in the side of the knee is cleat angle,[link widoczny dla zalogowanych]. It's most common to need the heels a bit but that doesn't apply to everyone,[link widoczny dla zalogowanych]. Try adjusting the angle a little and see how it feels. If it's worse go in the other direction until the pressure eases,[link widoczny dla zalogowanych].
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