Proper Bike Fit Essential for a GREAT Ride
Hi all,
At our request, She Got Bike's title sponsor put together some information for us on bike fit for injury prevention and performance. Lot's of good tips and ideas in here and lots of trouble shooting info. You can contact Lifestrength any time for even more help getting your fit right or figuring out an injury issue. ENJOY!
PROPER BIKE FIT IS ESSENTIAL FOR PREVENTION OF INJURY AND INCREASING PERFORMANCE
From the recreational cyclist to the paid-professional, bike fit should be the first step and most critical component in a cyclist’s training program. Ninety percent of non-traumatic bike injuries can be eliminated and prevented simply by addressing bike fit.
It is especially important for the novice cyclist to ensure that the bike they are riding is set-up properly and that they are positioned correctly to reduce potential strain on the shoulders, neck, lower back, hips, knees and lower leg. It is also important to recognize that bike fit is ever changing. The off-season provides a great opportunity to re-address bike fit and position. This is a perfect time to make adjustments and have time to adapt before increasing intensity.
Many factors influence the position of the rider and subsequently the fit of the bike. For instance, changes in fitness or flexibility can be cause to adjust bike position. These changes can mean that a rider is able to attain a more aggressive position, or may need to relax their position. An often-overlooked situation is the transition from cooler to warmer riding weather. The elimination of layers of clothing as the weather changes requires changes in saddle position as there is now less distance, per se, from the rider to the saddle.
Any indication of the potential onset of an injury is cause to at least have bike fit assessed. If it is deemed that bike fit is the cause, the injury may be avoided completely without any time off the bike and with very simple, minor adjustments. For example, one of the most common complaints among cyclists is anterior knee pain. Anterior knee pain can typically be significantly reduced, if not eliminated by adjusting saddle position. In most cases, this is indicative of the saddle being either too low, or the saddle position being too far forward, increasing stress on the anterior aspect of the knee. Of course, there could be other causative factors, such as pedal stroke, top tube length, etc., but in most cases, a simple seat height or saddle adjustment eliminates the problem.
If you have not had your bike fit assessed and are concerned that your fit may be inappropriate, the following steps would be recommended: 1. Contact a well-qualified bike shop, Joe’s Bike Shop in Mt Washington, for example, to have a fit assessment. 2. Come to SheGotBike! A Festival of Women’s Cycling and have your fit assessed before or after your ride. 3. Contact a physical therapist knowledgeable in bike fit and assessment as well as familiarity with cycling, such as Lifestrength Physical Therapy.
At our request, She Got Bike's title sponsor put together some information for us on bike fit for injury prevention and performance. Lot's of good tips and ideas in here and lots of trouble shooting info. You can contact Lifestrength any time for even more help getting your fit right or figuring out an injury issue. ENJOY!
PROPER BIKE FIT IS ESSENTIAL FOR PREVENTION OF INJURY AND INCREASING PERFORMANCE
From the recreational cyclist to the paid-professional, bike fit should be the first step and most critical component in a cyclist’s training program. Ninety percent of non-traumatic bike injuries can be eliminated and prevented simply by addressing bike fit.
It is especially important for the novice cyclist to ensure that the bike they are riding is set-up properly and that they are positioned correctly to reduce potential strain on the shoulders, neck, lower back, hips, knees and lower leg. It is also important to recognize that bike fit is ever changing. The off-season provides a great opportunity to re-address bike fit and position. This is a perfect time to make adjustments and have time to adapt before increasing intensity.
Many factors influence the position of the rider and subsequently the fit of the bike. For instance, changes in fitness or flexibility can be cause to adjust bike position. These changes can mean that a rider is able to attain a more aggressive position, or may need to relax their position. An often-overlooked situation is the transition from cooler to warmer riding weather. The elimination of layers of clothing as the weather changes requires changes in saddle position as there is now less distance, per se, from the rider to the saddle.
Any indication of the potential onset of an injury is cause to at least have bike fit assessed. If it is deemed that bike fit is the cause, the injury may be avoided completely without any time off the bike and with very simple, minor adjustments. For example, one of the most common complaints among cyclists is anterior knee pain. Anterior knee pain can typically be significantly reduced, if not eliminated by adjusting saddle position. In most cases, this is indicative of the saddle being either too low, or the saddle position being too far forward, increasing stress on the anterior aspect of the knee. Of course, there could be other causative factors, such as pedal stroke, top tube length, etc., but in most cases, a simple seat height or saddle adjustment eliminates the problem.
If you have not had your bike fit assessed and are concerned that your fit may be inappropriate, the following steps would be recommended: 1. Contact a well-qualified bike shop, Joe’s Bike Shop in Mt Washington, for example, to have a fit assessment. 2. Come to SheGotBike! A Festival of Women’s Cycling and have your fit assessed before or after your ride. 3. Contact a physical therapist knowledgeable in bike fit and assessment as well as familiarity with cycling, such as Lifestrength Physical Therapy.
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