The fit of your bike is more important than the cost of your bike.
Road cycling means sitting in one position over many hours while repeating the same movement. If your position on the bike is not set up ideally for you and your cycling ability, you are sure to be in pain and possibly suffer an injury.
Choosing a great bike fitter is the next challenge and you may have to try a few professionals before you find one who can set up your bike in a way that works for you. You'll know when you've found this person when you no longer have pain on or off the bike.
Most bike fits take anywhere from one to three hours and usually require a follow up visit to tweak a few things before you can declare, "This is the perfect bike fit!"
Some bike shops offer a free fit with the purchase of your new bike, but I highly recommend making a few changes once you get used to the bike or if you are coming back after time off a bike.
The cost of a fit ranges from $150 to $300, but can increase if you require new parts to make your fit complete.
Here is a brief breakdown of what you can and should expect from your bike fit experience.
. Feet: A great bike fit starts with your cleats. Your shoes-but specifically where your cleats are placed on each shoe-will have the greatest effect on your performance on the bike. The location is key but you may also require shims to align your knees in a more favourable position to account for fallen arches or muscle imbalances. Knee pain is usually attributed to improperly placed cleats.
. Seat: Once you have set the cleats, you can move up to the height of your saddle. This height will have to be adjusted slightly at the end of the fit, but to set a baseline, the seat should be set at an optimal height where you are able to engage the quadriceps, gluts and hamstrings throughout the pedal stroke. The saddle can also be moved fore and aft, and this position is determined by how your knee aligns with the ball of your foot.
. Stem: The distance from your seat to your hands can be adjusted by the length of your stem. Although there is an optimal text-book position, you may have to make adjustments depending on your flexibility and how aggressive you wish to be positioned while riding. The height and length of your stem has the greatest effect on how much pressure you place on your hands and whether or not you feel pain in your low back. The stem length also affects the height of the seat, hence the re-adjustment of the seat at the end of the fit.
.Bars: The last main adjustment or change will be to the handlebars. Most bikes are assembled with a standard 42-inch handlebar, which is usually too wide for most women. A bar that is wider than the width of your shoulders will put undue strain on your shoulders, elbows and wrists and can possibly cause tendonitis.
Although each of these elements is important, it's crucial to consider them as a whole in order to find your perfect fit.
When you ride six hours and only your muscles feel sore, you can be confident you've found your fit.
Kristina Bangma is a coach, personal trainer and writer with a love of riding and racing. Email questions to [email protected].
