If you have a bike, be it one for the mountains, beach, or for exercise, it is important to make sure it fits your body properly. After all, cycling comfort and efficiency begin with a bike that fits right.
The checklist for evaluating the fit of a road bike also applies to many urban, touring, and commuting bikes. Note, however, that the aerodynamic riding position is not necessarily the most comfortable for extended touring or for heavily loaded ones.
Check the frame's stand over height. This ensures your chosen model is correctly sized for your leg length and flexibility.
If you are at a store, select a bike, throw a leg over its top tube, and straddle the tube. Customarily you want about 1" of clearance between your body and the top tube (if, that is, the bike is equipped with a traditional straight top tube, one that is parallel to the ground).
When you lift it, you should have approximately 1" of clearance between the ground and tire. The recommended amount of clearance is the same for men and women.
Wear your cycling shoes when evaluating stand over height, since the thickness of the soles will contribute to your overall leg length. If it is equipped with a slightly sloping top tube (known as a semi-compact design) or a top tube with a more pronounced slope (a compact design), expect to have clearance of 2" or more.
Ask a friend to hold it upright while you hop on the saddle. Ideally, at the bottom of a pedal stroke you want to feel a slight bend in your knee.
Aim to come within 80% or 90% of full extension, just not 100%. Use a wrench (or the quick-release lever, if equipped) to secure the seat at the ideal height.
If you are working with a carbon-fiber frame and/or seat post, use a torque wrench to set the height to the manufacturer's specification, or have a mechanic at the shop tighten this properly. Adjust your seat position.
Your knee should be aligned over your forefoot for greatest efficiency. In addition to moving up and down, the seat can be moved forward or backward.
Again, ask a friend to support it while you examine your body's position in the saddle. When in the correct position, a plumb line dropped from the bottom of your kneecap would lead to the ball of your foot.
This means most riders will pedal with their shins angled just slightly forward. For most riders, the saddle should be parallel to the ground.
Choose the right stem. This is to comfortably position your arms and torso.
Your stem length and angle determine how far you reach and bend at the waist to reach the handlebars. If you need to increase or decrease the stem length for a comfortable reach to the bars, you will most likely need to have a shop change out the stem to one that is the correct length and angle.
A few road-bike stems have adjustable angles that allow you to raise the handlebars by changing the stem angle. To gauge the fit of your stem ask a friend to support it while you're on the saddle.
If you must extend and lock your arms to reach the handlebar, the stem is too long. Road vibrations will pulsate through locked arms into your neck and back, causing aches and fatigue.
The goal is a riding position that results for a modest amount of shock-absorbing bend in your arms without forcing you to reach too far to apply the brakes. If it feels as though you could comfortably play piano keys on your handlebar, your arms are in a good position.
This should place your back at a 45 degree angle, which puts your head in a comfortably forward-tilted position and keeps shifters and brake levers within easy reach. Racers prefer more radical, aerodynamic body and arm positions to maximize speed.
This process also works with some commuting and touring bikes, especially if any off-road riding is expected. Remember, if your bike, whatever kind it may be, is not fitted to you perfectly, you are not getting the same benefits as you would from one that is.
Take your time to make it right before you get out on the road. It will be well worth it in the long run.
Author Resource:-
Ronald Pedactor is a personal trainer and has authored hundreds of articles relating to physical training and exercise bike. He has been a health expert and physical trainer for over 15 years.
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