Learn the three anchor points

When the topic of bicycle fit comes up, everyone has a different approach. The three anchor points (pedal, seat and handlebar) are the same between your indoor and outdoor bike. Once you have established a “fit” baseline, these measurements can be applied to every bicycle, even the vacation rental bicycle on the Strand or Boardwalk.

Pedal and foot alignment is a good place to start. Bicycle shoes with cleats offer the same repeatable foot position ride after ride. However, poor cleat to pedal alignment will be inefficient and may cause discomfort (shin splints, knee pain, etc.). A good starting point is the ball of your foot should be directly over the pedal axle. Also, the space between the heel of the shoe and the crankarm should be about 3/4 of an inch. A Ergon cleat tool can be used to verify both shoes are aligned the same.

Next is seat adjustment with two important settings, height and angle. Seat height, pedal axle (bottom of the stroke) to saddle top, should be in the range of 108% to 110% of your inseam. If your hips rock side to side while pedaling the seat maybe too high, but you do want your leg to almost fully extend, but never lock out at the knee. Your seat angle should be level with the ground. An unlevel seat may cause discomfort and cause you to slip forward or backwards in the seat while pedaling.

Handlebar reach will be our last bicycle adjustment. Most of the time, handlebar reach is defined, as the distance from the nose of the seat to the center of the handlebar clamp. Indoors, often the height of the handlebars will be best if it’s either even with the seat height, or 1 to 2 inches higher than your seat. If you have any back issues, a little higher might serve you better. The easiest way to determine proper fit, is to place your elbow on the nose of the seat and your fingertips should touch the handlebar, while standing next to the bicycle. Incorrect handlebar reach can cause numbness in the hands.

After adjusting the three main anchor points, go for a ride and check for any discomfort. Measure each setting with a tape measure and record as your baseline. Please remember, if you still have discomfort a professional bicycle fitting maybe in order.

Enjoy the ride, indoors or out!

Article and photograph by Ty Holland