DIY Bike Fit - part 1
With the sales of bikes at sky high levels and the roads teaming with cyclists, our new series of blogs provides some basic tips to setup your bike for a neutral riding position. The setup below should provide you with an efficient starting point from which you can adapt or evolve your setup. If you have specific needs for your bike setup or injury concerns, then it would be worth getting a professional bike setup or speak to one of our online physiotherapists.
In order to carry out the DIY bike fit, you will need:
Your bike
Stationary trainer (turbo)
Large spirit level (or tape measure)
Allen keys
Front Wheel Block
Felt tip marker or stickers.
Setup
Getting the setup correct initially is most important. Whilst doing the DIY bike fit, you need to be able to sit on the bike whilst it is stable, vertical and without a side lean. Again, if you are unsure of any of the below feel free to contact one of Physiohub’s online physiotherapists to discuss in more detail.
1. Ensure your tyres are inflated to recommended pressures.
2. Replace the bicycle’s rear skewer with the one that comes with the trainer. This will prevent the bike from leaning and should keep you upright.
3. Setup the bike in the trainer as per the manufacturers instructions.
4. Place the front wheel block under the front wheel so the bike is level to the horizon. The best way to do this is to place one end of a four foot spirit level in the middle of the rear axle (now affixed in the trainer) and extend the other end towards the front axle. Then adjust the front wheel height until the axles are level.
5. Double check the bike is not leaning to the side. Standing a few feet behind it and observing from the rear should enable you to effectively check this.
6. Adjust saddle angle so that the front two-thirds of the saddle is level to the ground. For shaped or anatomical saddles, this means that the rear of the saddle will be elevated slightly. This should provide better sit bone support and provide some relief for the nether regions
However saddle angle is subject to personal preference and a level of variability between brands.
7. On a road bike, in order to maintain a neutral wrist angle, the main portion of the grip should be angled slightly upwards.
8. Stems are usually able to be positioned either up or down. British Cycling advise that you start with the stem angled downward. Most stems are +/- 6⁰ to +/- 20⁰
9. If adjustment of the stem height (up and down) is available with headset spacers, place all but one spacer under the stem and the other remaining spacer above the stem. Then thread the headset adjustment bolt on top of that last spacer and tighten the headset/stem system according to manufacturer recommendations.
Modified from British Cycling.
PhysioHub is a 100% online physiotherapy company. We offer online physiotherapy assessments and treatment sessions. To learn more about our services, click here.
To book an appointment with one of our experienced online physiotherapists that are passionate about bikes and the mechanics of cycling, click here.
Our follow up blog ‘DIY BIke Fit Part 2’ to follow. More detail to be discussed on saddle height, handlebar position and cleat/pedal position.
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