Performance Corner: Perfect (Indoor) Bike Fit

Spinning · Fitness · IndoorCycling

The First US Rider to ever win a stage in the Tour de France was Davis Phinney in 1986. He rode with his toes pointed down because his quadriceps were larger than normal and they acted as pistons driving the pedals.

Lance Armstrong has been diagnosed with a fracture of the 5th Lumbar Vertebrae, where the belt line crosses the small of the back (spondylolisthesis), which is considered a congenital condition. Stretching and massage therapy keep his muscles relaxed.

Like these two outstanding athletes, it is necessary to adopt a bike fit according to everyone’s own individual needs and biomechanics to be efficient while riding. Riding position depends on four factors, in order of importance:

1. Comfort

2. Biomechanics

3. Bike Handling

4. Aerodynamics.

Obviously, only two of these factors apply to indoor cycling bikes.

1. Comfort: This depends on individual flexibility and foot positioning over the pedal. Most importantly, riders need to feel comfortable in the saddle and out to be able to have a safe, effective and enjoyable workout.

2. Biomechanics in cycling refers to how cyclists apply power to pedaling and it is different for everybody.

When setting up your bike, start from a basic neutral position that serves as a benchmark while distributing your weight evenly over the saddle, handlebar and pedals forming a triangle (3 point neutral position). Adjust the bike in the following order: saddle height, Fore/Aft position and handlebars.

Follow the following tips for a comfortable and efficient bike fit:

Saddle Height: Knees should be slightly bent at the bottom of the pedal stroke and hips should not rock side to side on the saddle while pedaling.

Fore/Aft Saddle Position: Sit comfortably in the center of the saddle with the crank arms positioned horizontally, drop a plumb line from the front of your forward knee cap, it should touch the center of the pedal axle If your reach to the handlebars is wrong use the height to connect it and not the Fore/Aft position.

Head and Neck: Avoid putting your head down as it closes down the airway. Tilt your head side to side once in a while to stretch and relax your neck muscles.

Upper body / shoulders: The less movement the better. Imagine the energy wasted by rocking side to side with every pedal stroke. Use the energy for pedaling.

Arms: Beware of riders’ rigor mortis. Keep elbows bent and relaxed. Keep arms close to the side and not splayed to the side.

Hands: Grasp the handlebars firmly but gently; a white-knuckle hold on the handlebar is unnecessary and will produce energy-sapping muscle tension through out the arms , shoulders and neck.

Butt: By sliding backward and forward on the saddle you can engage different muscle groups and create power for climbing. Moving forward emphasizes the quadriceps muscles on the front of the thighs while moving back accentuates the opposite side, the hamstrings and glutes.

Feet: Strive for a cleat position that accommodates the natural foot angle, whether you’re pigeon-toed or duck-footed or use a clipless pedal system that allows your feet pivot freely (float) thus making precise adjustments unnecessary. Position the cleats so the widest part of each foot is directly above or slightly in front of the pedal axle.

Excerpts taken from the book “The Lance Armstrong Performance Program” by Lance Armstrong and Chris Carmichael.

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