[Sportsandrec] How to fit a bike was Re: Guides, Recent Topics

Fri Nov 14 18:35:03 UTC 2008

Ron,

This is great! It's loaded with info for newbees as well as good pointers 
for the seasoned rider to keep in mind. What kind of tape measure do you use 
for adjusting saddle height?

Lori

----- Original Message ----- 
From: "Ron & the bears" <rockthebike at usfamily.net>
To: "Sports and Recreation for the Blind Discussion List" 
<sportsandrec at nfbnet.org>
Sent: Friday, November 14, 2008 12:16 PM
Subject: [Sportsandrec] How to fit a bike was Re: Guides, Recent Topics

> "Jennifer Boylan"wrote, "Does the bike have to be a certain size to fit 
> the
> rider?
>
> For example, I am 5'6" on a good day, with a 29" inseam. Normally, I'd 
> ride
> a 50 or 52 centimeter (20.5  inch) frame. Better bicycles, are measured 
> from
> the center of the crank spindle to the top of the frame where the seatpost
> comes out. Wheel size is not a determining factor. One of my tandems is a
> 46cm for the stoker compartment, smaller than my preferred size, but on 
> the
> tandem, I just raise my saddle and bars until I find that sweet spot.
>
> Many new riders do not know how to set their correct saddle height, so I
> will go off on some important basics that will put you ahead of many
> uninformed cyclists. . This will also apply to spin class, or at home on 
> an
> exercise bike.
>
> First of all, bike fit has nothing to do with being able to touch the 
> ground
> flat footed. That is great if you are 5 and just learning how to balance a
> two-wheeler. For an adult, what is most important is comfort and pedaling
> efficiency. When my saddle is adjusted correctly, I can barely touch the
> ground on my toes. When I come to a stop, I step forward and stand
> flat-footed over the top-tube of the frame. Clearance is important there.
>
> To determine your proper saddle height, the rule of thumb is that when 
> your
> foot is in the bottom of the pedal's circular stroke, there should still 
> be
> a slight bend in your knee. It should not be locked, but extended enough 
> to
> stretch out your legs and feel good. If you do lock your knee, your heel
> should be pointing downward. Let me also mention where your foot should be
> on the pedal. The ball, or palm  of your foot, just behind your toes 
> should
> be on the axle, or spindle of the pedal.
>
> Your handlebars should be about level with your saddle for a starting 
> point.
> Once these basics are established, come back to thinking about your 
> saddle.
> As you are pedaling along, where is the pressure? If it is uncomfortable 
> up
> front, then perhaps the nose of the saddle is pointed too far up. Or,
> perhaps you are not sitting on the saddle back far enough. In other words,
> you are sitting too much on the narrower beak of the saddle. This may tell
> you that your handlebars are too far from your saddle. Like a car's seat,
> the saddle can slide forward and back on its rails. Even a quarter or half
> inch adjustment can make a huge difference. If you feel pressure in the
> back, perhaps the nose is tilted too low. In this case, you may feel that
> you are sliding down and forward  on the saddle. This also increases
> pressure on your hands, shoulders, and arms during a longer ride. You do 
> not
> just sit on a bike seat, but rather, straddle a saddle. In other words, 
> you
> should feel a balanced, cradling effect as you ride. Note how the 
> positions
> of your saddle and bars are related to each other. The bike is a system, 
> as
> is your body. The key is to get them to work together in harmony.
>
> I like a saddle that is firm and narrow. This is because of where my
> sit-bones are located. Remember, it is not about how cushy it is, but does
> it support you in the correct areas. Note that I said firm, not hard.
>
> Everyone is built differently, so the saddle that works for one rider may
> torture another. Spin bikes have relatively comfortable saddles. You are 
> not
> sitting in them long enough to have problems. . I have some male pilots 
> that
> cannot stand my tandem's saddle, while many females like it. There are
> female specific saddles out there. They generally have a wider body, to
> correspond with a woman's pelvic structure.
>
> The best way to find out what works for you is to ride. What feels fine at
> first may not feel as good 20 or 40 minutes into the ride. It is not
> uncommon to have to stop and make minor adjustments to the bike. Your 
> pilot
> will understand this, so do not be afraid to ask for a stop. It is better 
> to
> address such issues when you first notice them.
>
> Regarding your upcoming charity ride, if you can get out on the tandem for 
> a
> few rides beforehand, it will give you time to sort this stuff out. It 
> will
> also begin the process of your body becoming accustomed to riding a bike
> again. Cycling will firm up muscles back there, too.
>
> Can your O&M instructor take you out on the tandem? Or, perhaps she can 
> get
> you and your pilot together ahead of time? I am being more passive here,
> because it is probably the agency's bike.
>
> Since blind people represent a cross-section of society, let me say
> something about modern society. Most people, especially in the US, see the
> bicycle as a toy that they gave up when they acquired their driver's
> licenses. Therefore, they never really learned to ride as an adult. Most
> people get on a bike, feeling like Lance and happy to be outside. In their
> excitement, they ride too fast, too soon, without a sufficient warm-up. 
> They
> have their saddles too low, as they remember from childhood. In this
> position, their legs are not extending through their full range of motion.
> To help compensate for this, they ride with their arches on the pedals. 
> This
> is a more tender part of the foot. Those two factors greatly reduce power,
> efficiency, and comfort. This causes the quadriceps to burn prematurely.
> Their hips are also rotated further back, because their knees are coming 
> up
> too high. This concentrates more pressure on their tail-bones. Then, they
> wonder why their butts hurt. They get off the bike and say, "Wow, this is
> too much work." and run for the shelter of their cars and a cigarette.
>
> Can you hear each other fairly well or are there some other, non-verbal
> signals: you use?
>
> Especially for casual rides, you can hear each other pretty well. You may
> need to ask your pilot to repeat something, because of wind noise, or a
> passing car. There are many non-verbal cues that are helpful. For example,
> if I feel and hear my pilot shift to an easier gear, I will anticipate an
> upcoming hill. When the bike leans into a turn, I use the handlebars as a
> reference for my upper body. For gentle turns, I just follow the bike, but
> for faster ones, I like to know ahead of time. This is so I can change my
> body position and set up for the turn, like the front rider. When I feel 
> the
> front wheel hit a bump, I raise up off the saddle a bit before the rear
> wheel hits it. When I hear the pilot click the shifter, I back off my
> pedaling pressure a bit to help the bike shift quicker. When I feel the
> pilot back off or increase the pedaling, I do the same.
>
> Riding technique comes to be natural with time in the saddle.
>
> If anyone is still reading, Joe, tell me about your sweet tandem!
>
> Regards,
>
> Ron & the anticipating tomorrow's hill ride bears
> Austin, TX
>
>
>
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