This phrase, often shared among cyclists, means “Stay safe and don’t crash.” It’s more than just a farewell—it’s a reminder to focus on safety and preparation for every ride. Cycling is a fantastic way to improve cardiovascular fitness, strengthen muscles, and enjoy the outdoors.
However, to fully enjoy these benefits and avoid common biking-related aches and pains, achieving a proper bike fit is essential. Here’s what you need to know to keep riding safely and comfortably.
How Do I Choose the Right Bike?
Choosing the right bike starts with understanding your needs and riding style. Whether you’re into road cycling, mountain biking, or casual weekend rides, bike size and frame geometry play a critical role in comfort and performance.
Road bikes: These are built for speed and efficiency, with a lightweight frame and aerodynamic geometry. They’re great for long rides on paved roads but can sacrifice comfort.
Mountain bikes: Equipped with knobby tires and suspension systems, these are perfect for tackling rugged terrains and trails.
Hybrid bikes: A blend of performance and comfort, hybrids feature a more upright body position and are ideal for commuters or casual riders.
A visit to your local bike shop is invaluable for testing different styles and ensuring the right bike fit. Pay close attention to your bike’s geometry, including the top tube length, seatpost, and stem length, to match your riding needs.
Do I Need a Professional Bike Fit to Be Comfortable?
For short, casual rides, basic adjustments like saddle height and handlebar position may be enough to keep you comfortable. Here are a few bike fit guidelines to consider:
Knee angle: Your knees should have a slight bend at the bottom of the pedal stroke (never locked).
Elbow angle: Maintain a slight bend, roughly 30 degrees, to absorb shocks.
Torso position: Your trunk should lean forward at a 30-45 degree angle.
Shoulder alignment: Keep your shoulders at a 90-degree angle relative to your torso.
Whether you’re riding a new bike or making adjustments to your current bike, achieving the right bicycle fit can make a significant difference in your overall comfort and cycling experience.
Using tools like a plumb line or free bike fit apps can help ensure these angles are correct. For avid cyclists or those dealing with discomfort, a professional bike fit from a trained PT can prevent overuse injuries, like knee pain, lower back pain, and numbness in your hands or feet.
What are Some Common Injuries in Cyclists?
Cycling injuries often stem from poor bike fit or repetitive use. For many cyclists, low back pain is a persistent issue, often caused by a weak core or improper torso positioning while riding. Recreational riders commonly report neck pain, which can result from poor handlebar height or spending long hours in a forward head posture.
Research published inThe American Journal of Sports Medicine indicates that a significant number of cyclists report overuse injuries, with the neck and knees being the most common sites
Other common complaints include numbness in the hands, feet, or pelvic area, which is often linked to improper saddle tilt or cleat positioning. While these issues can often be addressed with a proper bike fit, strengthening exercises off the bike can also help improve endurance and reduce discomfort.
Our Bike Fit Advice for a Safer, More Comfortable Ride
Cycling is a repetitive activity that places significant demand on certain muscle groups while neglecting others. Over time, this can lead to imbalances in strength and flexibility. Muscles like the quads, glutes, calves, and hamstrings are heavily utilized while pedaling, while supporting muscles such as the core, hip abductors, and deep neck flexors often weaken from underuse.
This imbalance can result in tight hip flexors, rounded shoulders, and forward head posture, particularly in cyclists who spend long hours in a crouched position. To combat these issues, focus on stretching tight areas such as the hip flexors, hamstrings, and chest. Mobilizing the upper back with a foam roller and strengthening the core and hip stabilizers can also help restore balance and improve posture.
These simple adjustments can prevent injury, reduce stiffness, and improve performance on the bike!
From Saddle Height to Body Position: 7 Helpful Tips to Enhance Your Ride
Making small adjustments to your bike fit can significantly enhance your comfort, performance, and safety. Here are some tips to help you get the most out of your ride!
Saddle height: Adjust your saddle height so your knees are slightly bent at the bottom of the pedal stroke. Too low, and you risk knee pain; too high, and you may experience hip rocking or loss of power.
Saddle tilt: A saddle that is not properly tilted can cause discomfort in the lower back, hips, or pelvic region. Keep the saddle nearly parallel to the ground or experiment with a slight downward tilt to reduce pressure points.
Handlebar position: Ensure a comfortable reach to prevent neck pain, back pain, or numbness in the hands. A handlebar that is too low can put excess strain on your lower back and shoulders, while one that is too high may reduce aerodynamic efficiency.
Cleat position: Align the ball of your foot with the pedal spindle to maximize power and ensure a smooth pedal stroke. Improper cleat alignment can lead to knee pain or discomfort in the feet.
Check your frame size: Your bike size matters! A frame that is too big or too small can throw off your entire riding posture. Make sure the top tube length and stem length are appropriate for your height and riding style.
Fine-tune for your riding style: Adjustments should match how and where you ride. For instance, road cyclists might prioritize aerodynamics, while mountain bikers need stability and control for rough terrain.
Wear the right gear: Proper cycling shoes, padded shorts, and gloves can significantly enhance comfort and reduce numbness or irritation during long rides. Don't forget to wear a helmet for safety!
These small but effective changes can dramatically improve your ride, helping to prevent aches and pains while ensuring you get the most enjoyment from your time on the bike.
Check out this video for a quick demonstration of a post-bike ride stretch routine to fit into your training plan.
Getting Started with a Professional Bike Fit
If you're unsure about your current bike’s fit or experiencing pain, consulting a professional bike fitter or PT is a worthwhile investment. They’ll help you fine-tune your setup and address potential discomfort before it becomes a bigger issue. Here at Agile PT, we offer personalized bike fitting services to optimize your riding position and performance. Contactone of our locations below to schedule an appointment!
Brett Lando at Agile Los Altos 600 Fremont Ave Los Altos, CA 94024 Phone: (650) 565-8090, Amy Babcock at Agile Palo Alto 3825 El Camino Real Palo Alto, CA, 94306 Phone: (650) 565-8090
Brett earned his Bachelor of Science in Biological Sciences from the University of California, Irvine and a Doctorate of Physical Therapy from the University of California, San Francisco and San Francisco State University. He is a graduate of Agile’s year long Orthopaedic Residency and a Board Certified Orthopaedic Clinical Specialist. After residency, he successfully completed the Agile Physical Therapy Orthopaedic Manual Therapy Fellowship. He taught physical therapy students during their clinical rotations since beginning at Agile. He currently mentors in the orthopaedic residency. Brett has a passion for cycling. He shares his knowledge and experience of bike fitting with the Agile Fellowship and local cycling community.
