The Snow is Coming

As winter approaches and fall continues to blow past us, outdoor athletes are transitioning to their indoor training regimes.  When the snow and sleet start falling, only the hardcore runners and bikers will hit the loops in central park.   Everyone else will be forced back inside their neighborhood gyms, or stationary bikes in their apartments.  Ahhh the exchange of fresh air and the ever changing scenery of central park for the corner of your already cramped bedroom.

It is important for you cyclers to take this time to fine-tune your “fit” to the bike.  The exchange of indoor for outdoor training provides you with the perfect chance to change and refine your positioning to optimize both your comfort, and your efficiency.

There are many different ways to measure your exact fit (25-30 degree flexion of the knee when the pedal is at the bottom most point.  The distance from the top of the seat to the center of the bottom bracket is your inseam in centimeters multiplied by 0.883).  Here are some basic things to look for when adjusting your bike’s fit:

1. Your hips should not rock back and forth when you pedal.  Look for a position of the seat height where you hips stay level while you pedal.
2. Make sure your seat positioning isn’t too far forward or backward.  With the pedal at 3 o’clock, make sure the most forward point of your knee is right over the ball of your foot and the axle of the pedal (use a plumb line)
3. If you use cleats, make sure that your cleats don’t make your feet too internally rotated (pointing toward the frame of the bike)

Remember, not everyone is symmetrical.  For leg length discrepancies see your local physical therapist or orthotist for proper adjustment suggestions to your shoes.  For everyone else, remember these three things while making your adjustments to the bike.

For expert fittings in NYC check out Signature Cycles.