5 steps to a better bike fit - Off Duty, Military Health and Fitness - Air Force Times

5 steps to a better bike fit

To ensure a pain-free ride, the American Physical Therapy Association recommends taking a closer look at these five areas of your bike:

1. Trunk position and shoulder angle

For the recreational rider, trunk position should be 40-80 degrees from horizontal. Shoulder angle should be 80-90 degrees. For the road cyclist, trunk position should be 30-40 degrees and shoulder angle should be 90-100 degrees.

2. The handlebars

Handlebar position will affect your hand, shoulder, neck, and back comfort as well as the handling of your bicycle. For the road cyclist, correct handlebar positioning will provide better pedaling efficiency, aerodynamics, and improved safety with cornering and braking. The width of the recreational rider’s handlebars should allow hands to be slightly wider than shoulders. For the road cyclist, hands should be approximately 2 centimeters wider than the shoulders for comfort and to help ensure good handling of the bicycle.

3. Knee to pedal

A physical therapist can measure the angle of your knee to the pedal. The closer the angle is to 35 degrees, the better function you will have with less stress on the knee. For the recreational cyclist, the angle should be 35-45 degrees. The road cyclist should have a 30-35 degree angle.

4. The saddle

The saddle on your bike should be level. If the saddle tips downward, pressure will be placed on your hands and lower back. The saddle also should be a comfortable distance from the handlebars — too close, and extra weight will be placed on your mid-back and arms; too far away, and you may put extra strain on your lower back and neck.

5. Foot to pedal

Position the ball of your foot over the pedal spindle for the best leverage, comfort and efficiency. A stiff-soled shoe is best for comfort and performance.