Excerpted from CORE PERFORMANCE ENDURANCE by Mark Verstegen with Pete Williams. © 2007 by JOXY LLC. Permission granted by Rodale Inc.

BIKE FIT
By Darcy Norman

Here is a simple checklist in case you don't have access to a professional bike fitting.

SEAT HEIGHT. Put your bike on a trainer and, with your heels on the pedals, start pedaling backward. Adjust your seat height so that your knees extend fully at the bottom of the stroke but your pelvis remains still.

SEAT FORE/AFT. When the pedals are horizontal to the ground, drop a plumb line straight down to the floor from the bump on the front of your knee. The knee should line up directly over where the pedal attaches to the crankarm.

HANDLEBAR HEIGHT. The rule of thumb for recreational riders is for the handlebar to be level with the saddle height. If you have a history of back or neck pain, you may raise the bar just a bit, or if you want a more aggressive setup, you may lower the bar for a more aerodynamic position. Just remember, the lower the handlebar, the greater the flexibility demand.

Taking all of these adjustments into consideration, when you are sitting on the bike with your hands on the top of the bar, your arms should be at approximately 90-degree angles to your trunk.

Darcy Norman is a performance physical therapist.

More Articles...