BIKE FIT 101
There is nothing more exhilarating than purchasing a NEW BIKE~ except maybe USING it!!! Unfortunately, when bike manufacturers make a “small”, “medium”, or “large” frame, they don’t take into account all of your personal fitting requirements that make you YOU. SO, the next crucial step after making the purchase but BEFORE riding the bike for that first long epic ride is to ensure that your bike fits you properly!! Bike position is paramount in both your comfort and efficiency. We recommend speaking to your knowledgeable bike dealer (Corsa, Tantalus, AND Rebublic are ALL great!)…. Or take a look at this website www.bikefitting.com for those DIY-ers!
Just be aware that sometimes, even after taking the time to having a custom fit~ or at least researching /experimenting with your fit, you may start to feel some physical discomfort or pain. LISTEN TO THIS. Pain is your body’s way of telling you something is not right and could lead to an injury…we’ve put this little chart together which addresses the more common cycling complaints and then offers solutions to try. If the pain/problem still persists after experimenting, it might be time to come in and see your physio!
| SYMPTOM: | CAUSES: | SOLUTIONS: |
| Front knee pain | Saddle too lowHill climbing
Sudden increases in mileage Pushing big gears Wrong crank length |
Increase cadenceCheck saddle ht
Check crank length Strengthen glutes |
| Pain over outside of hip or knee (ITband) | Inappropriate cleat adjustmentSaddle too high | Rotate cleats to toe outWiden stance
Lower saddle Arch support ITband stretches/foam roller |
| Wrist pain/numbness in hands | No glovesWorn out grip
Wrists to extended Too much pressure through hands |
New gloves, gripsChange hand & wrist position regularly
Increase rise of stem Forearm stretches |
| Pain in the back of knee or inside of knee | Saddle too highFixed gear bikes
Flat feet Too wide a stance Too much float of pedals |
Check saddle htReduce float
Move cleats out Arch support Hamstring strengthening |
| Low back pain | Riding with back roundedTight hamstrings
Weak core |
Raise handlebarsShorten reach
Ride in neutral spine Regular standing/extension Core strengthening Low back & ham stretches Change tilt of pelvis often |
| Neck pain or top of shoulders | Excessive reachSustained neck extension | Get a shorter stemRaise stem
Check if frame size is correct Neck flexion stretch Upper back stretch |
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