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bikefitting yourself

bike fitting yourself

Bike Fitting do it yourself

 

In regards to Bikefitting there is numerous information online to help people. If you don’t have access to a bike fit specialist in your city, then bike fitting can be a somewhat confusing topic to learning to bikefit yourself.

While there is numerous information to help set up your own bike, common causes of symptoms can sometimes be hard to find the cause. Below we have put together a basic outline of causes and adjustments depending on the problem area. Always make sure you make small adjustments in one area first. Then test under load for 2-3 hours of total riding, and then fine-tune the adjustment from there.

 

Bike Fitting Process

Here is a list of quick fixes to the most common problems. While this might not fix all issues it will give you a starting point to fixing problems on your bike.

 

  • Bottom front of knee pain – Saddle too high
  • Front of the knee (surrounding area) – Saddle too far forward.
  • Top of knee or above knee pain – saddle too low, or too far forward
  • Numb hands – Saddle too far forward (too much weight on hands (not from the height of handlebar)
  • Lower back – saddle too high or too forward creating a compression of the spine. Move back or lower saddle
  • Numb feet – cleats too far forward or saddle too high (also ill-fitting shoes eg. too big) move cleats back, check shoe size, check saddle height.
  • Scapula soreness (between shoulder blades – handlebar too high compressing the scapula together. Check lower back flexibility, drop handlebar height
  • Tricep/bicep pain – too much weight bearing load on handlebars – saddle too far forward, move saddle back
  • Sliding on saddle forward – saddle too high, reach to handlebars too far away (shorten stem) or the wrong choice of saddle. Drop saddle lower and/or shorten stem
  • Sliding of pelvis back on saddle – too narrow saddle or too low saddle height
  • Numb penis or vagina – saddle too high or wrong saddle width or upwards tilt of saddle
  • Side of knees – alignment of cleats, and or saddle height too high (sometimes can be too low)
  • Hamstring pain – too much extension of the tendons and overuse of the muscle – lower saddle or move forward
  • Muscle onset pain quadriceps – overloading of the quadriceps during downward push – higher saddle or move slightly back
  • kneck pain – excessive saddle to handlebar drop , or back at a too lower angle for your current flexibility.
  • Outward knee top of pedal stroke – Tight ITB band or tight hip flexor. Loosen with foam roller or massage
  • Rotation of heels towards frame (bottom of stroke) – wrong cleat angle
  • Toes rotation towards frame (bottom of pedal stroke) – wrong cleat angle
  • Rotation on knee towards frame (towards frame)- pronation of knee, insert soles with built up arch

 

Saddle Width

Focus on lower back and pelvis flexibility, the lower your handlebars are to your saddle, the flatter saddle you need to have. the higher the handlebars or the higher the back is the more curved the saddle needs to be.

 

The shell of the saddle.

The heavier you are the stronger the shell of the saddle needs to be. Anyone above 75kg should have a carbon shell and anyone under that weight can use a composite plastic shell without too many problems. Of course, this is explained in very simple detail but gives a quick outline of any problems you have or are having.

If you are looking at choosing the correct saddle for your road bike, Time trial bike or Mountainbike Fizik have a great tool to measure flexibilty to help you choose the correct saddle.

Spine Concept Evo – Fizik App from the apple store:

https://itunes.apple.com/us/app/fizi-k-spine-concept-evo/id1161657074?mt=8

Spine Concept Evo – Fizik App from Google Play:

https://play.google.com/store/apps/details?id=com.fizik&hl=en

 

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