Get ready to ride with success this summer! Whether you’re wondering how high your saddle should be or how to position your feet on the pedals, here’s some tips and tricks from your Bike Fit certified physical therapist:
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Seat Height
I often find seats are placed too high and riders are not getting the most out of their stroke. The heel should be able to drop completely, at the down stroke, and the knee should still have about a 25-to-35-degree bend (think just “unlocked”). This allows you to drive down with your glutes (back hip muscles) and not just your quadriceps (front thighs), equating to more power!
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Seat Fore/Aft
A good self-check is to look at your elbow bend. If you are sitting too far back, your elbows might be locked out, which can irritate a tennis elbow or lead to your back to getting achy by the end of a long ride. The goal is to adjust the seat forward enough to have a slight elbow bend (think “shaking someone’s hand”).
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Bike Drills
Push AND pull. Don’t forget to pull your heel up, pull your knees up, and engage your core, during the upstroke. During the down stroke- think of driving your heel down and squeezing your glutes (like during a bridge, kettlebell swing, deadlift, etc.). This is a great drill to work on during a hard hill: every 4 strokes think “pull, pull, pull, pull. push, push, push, push.”
If you want more tips or a 1:1 bike evaluation, schedule a bike fit session with your local physical therapist! A PT-specific bike fit goes beyond measuring your height and “sizing,” it is an assessment of how YOUR body fits YOUR bike during movement. It is not a static assessment.
From there, we can make subtle adjustments to your bike and help alleviate back, neck, elbow, wrist or knee pain as well as saddle, hand, or toe numbness. Just as a PT can assess your squat form, gait mechanics, or strength to help with tennis, golf, or running, a certified Bike Fit PT checks your form on the bike.
Schedule a Bike Fit today!
Bike fitting consultations are geared for all riding levels, from recreational to competitive. A proper bike fit allows you to get the most out of your body while cycling, eliminating current pain and preventing new injuries.
