How to Set Up a Cycling Bike Properly
It is important that you ride a bike that is properly set up and fitted. A cycling bike that is not fitted correctly can reduce your pedaling power and lead to bad posture and even pain, which can cause injury over time. Here is how to properly set up your cycling bike to get the best fit possible as you ride your bike.
Things You'll Need:
- Bicycle
- A Stand-up bike trainer
- An Assistant
- Allen wrenches set
- Calipers
- Pluming line (A string with a weight at the end)
- Carpenters level
- Tape Measure
- Notepad & pen
- Place your bike level on the bike trainer. Make sure the top of the tube of the bike is level by using the carpenter's level. Let the rider ride a warm-up to loosen the muscles and get ready to ride during the fitting session.
- Check the height of the seat to make sure that it is comfortable and efficient. The rider’s legs should be able to extend fully without their hips rocking. The seat is too high if the rider's hips are rocking. The seat is too low if the rider's knees are rising above 90 degrees. On a properly fitted bike the rider's legs should bend at approximately 165 degrees when they have full extension on the pedals. The best way to adjust the seat height is by trial and error and figuring out what is most comfortable for the rider.
- Find the Fore/Aft position of the seat. This is the most complex of all the bike fittings. Allow the rider to ride around for a few minutes. The most comfortable position should be in the section of the seat that forms the swoop, also known as the cradle. Once the rider is comfortable riding, have them slow down their pedaling pace and stop the pedals where they are parallel to the floor. The nearest knee should be in the three o'clock position towards you. Drop the plumb line to where the smallest indention on the top of their leg is made by where the patella, kneecap, and femur meet. The best pedal stroke should occur when the plumb line runs right from the leg through the axle of the bike pedal. The tibia and fibula should be placed perpendicular to the floor by this position. The fore/aft position will change overtime as the rider becomes stronger.