Before riding your bike, you’ll do well to pay close attention to how your bicycle fits your body. Making sure your bike is properly fitted promotes a safe, comfortably ride free of injuries. It also adds more power to your bike, so you go faster without any added effort.
When considering bike fit, these five elements are important: 1) The frame size, 2) The seat (saddle) height, 3) The seat position, 4) Seat tilt and, 5) Handlebar position.
Frame Size
First on the list is frame size. Once you have your bike, very few minor adjustments can alter the overall frame. Frame size does not depend on height so much as leg length. When straddling it, both feet should be able to lay flat on the ground – ideally, with an inch or two of extra clearance.
If you have a road or hybrid bike, make sure to leave a couple of inches between the crotch and the top tube. If it’s a mountain bike, you should have more clearance space (of about four inches). This especially applies to rides in wild, rugged terrain where unplanned dismounts happen frequently.
Saddle Height
The second factor to take into account is seat height (saddle height). A seat that is inadequately set (either too high or too low) can lead to back and knee injuries as well as pain. At the same time, seat height also affects the efficiency of pedal strokes.
For a start, you should set the seat’s height to ensure that your knee can bend slightly when the pedal is at its lowest position and the ball of your foot is touching the pedal. When you make adjustments, do not try to do them all at once. Instead, do them in small increments, and wear proper cycling shoes during the process of adjusting the frame size.
Seat Position
When you check on the seat position, you first need to sit on your bike. Meanwhile, use a stationary object to stay balanced while rotating the pedals horizontally, at 3 o’clock and 9 o’clock positions.
To check if your seat is positioned properly, your forward knee should be placed directly over the applicable pedal axle while the ball of your foot is on the pedal. When evaluating, you may want to use a plumb-bob as a visualization aid. In case other adjustments are needed, you should loosen the seat post while sliding the seat forward or backward. At the same time, make sure you’re keeping the seat level.
Seat Tilt and Design
As a general rule, your seat should remain level. You may evaluate this adjustment by employing a carpenter’s level balanced on the seat. At this time, the bike should be on level ground. Seats that tip too much, in either direction, put pressure on arms, shoulders, and lower back.
Position and Distance of the Handlebar
The setup of the handlebar is subject to one’s individual preference. The way that it is set affects the overall comfort level of your shoulder, neck, and back. Generally, handlebars are placed higher for comfort and to ensure a more upright riding position, but it can be placed lower to improve aerodynamics.
Helmet Use
Bearing in mind that one cannot control whether a bicycle crash will occur, the use of a helmet is absolutely crucial. According to research findings, helmets are a vital tool for protecting the head against injury. Wearing a helmet can actually reduce the risk of head injury by as much as 85 percent, and in the case of brain injury, by as much as 88 percent.
To ensure the helmet fits properly:
- Make sure the helmet is level on the head, covering the forehead.
- The side straps’ Y needs to meet slightly below the ear.
- Chin strap must feel securely strapped against the chin. To check, the helmet will pull down slightly when your mouth is wide open.
- Push up and back while placing your palm on the front of your helmet. It should not move more than an inch. If it does, you need to readjust the fitting.
- Shake your head to see if the helmet dislodges. It shouldn’t; otherwise you should readjust the straps.
- Never wear a hat under your helmet.
- Make sure the helmet you buy is approved by the U.S. Consumer Product Safety Commission (CPSC) and carries the CPSC sticker to prove it.
Contact your Chiropractic Doctor
If you would like more information on bike riding precautions, contact your chiropractic doctor. Your doctor is a trained professional with a wealth of knowledge on how to prevent and treat injuries. The advice you’ll receive will be tailor made to your needs, ensuring you make the most of your bike riding experiences.
The San Mateo Chiropractor serves patients with Health Services and San Mateo Therapy treatments.
Mountain Bike Maintenance : Remove Bicycle Pedals
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