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Whether you are just starting on your cycling journey or are a complete veteran, if you have plans to make this more than just a hobby or form of exercise then you need to get a proper bike fit. Along with having a coach, a tri training plan and other support this is the best way to improve and when you compete, to perform to your best. A bike fitting is a technical process and can take up to two hours to get just right. It involves tweaking and making adjustments to set up the bike so you have a comfortable ride and cycle efficiently. There are 5 key elements to it which we look at here.
Saddle height- If the saddle height is wrong it can lead to more injuries. If you set the saddle too low you lose some power and risk pain to the patellar, if too high it overstress the back of the legs and the hamstrings. How do you know the saddle height needs changing? If your hips rock, or your toes point too far down the saddle should be lowered.
Cockpit distance - Cockpit distance is from the saddle tip to the center of the aerobar elbow pads. This is the main thing that dictates whether you feel comfortable on the bike or not. It also impacts on how well your bike handles and how much power you can put it into it. If you have to reach too far then your control is not as good, if there is not enough distance you have to sit in an upright position that is not as aerodynamic. It can sometimes take a few test rides before you can get the cockpit distance just perfect. But if you are having back pain in your lower back that could be having to reach too far, and of the pain is in your shoulders and upper back that could mean its too short.
Setback - The setback is the distance going in a horizontal line from the saddle's nose to the middle of the bottom bracket. This is also something that directly impacts your comfort which you feel around the pelvic area. A bike fit adjusts the saddle moving it forwards or back to ease the pressure and boost power.
The Drop - For triathlon training, as well as having a tri training plan it is important to have a significant drop between the cockpit and the saddle on your bike. The lower you are the faster you can go and it lessens things like drag and improves your pedal stroke. Don't go so low that it compromises comfort and breathing though!
Crank length - The crank length affects how efficiently you can pedal and the power you can put into it. A shorter crank usually means you can put more power into it. If there is too much flexion in the knees that is a sign the crank length needs to be shortened more.
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