Bicycle position

Bicycle position

How to properly adjust your bike and position (saddle height, stem, frame height).
Sometimes, we see cyclists who sway while pedaling, others complain of back pain during all their bike rides, while for others, it's the neck.
However, there is a sign that doesn't lie, and that is pain. Pain is a warning message that indicates that something is wrong.
Here are the adjustments to check on your bike before considering other more serious causes of pain.

Adjustment based on your body type.

A correct position on the bicycle conditions the effectiveness of pedaling. The lightest of bikes, even with a frame that fits you, will not have its optimal performance if you have neglected to adjust it to your body type, because you will not have the correct position. Three adjustments come into play to find this position in the following order.

Height of the saddle

Position on the bike

While sitting on the saddle and leaning against the wall, with cycling shoes or shoes used by the cyclist, place the heels on the pedals. Position one pedal at the lowest point relative to the ground, the leg should fall naturally without being stiff. Adjust the height of the saddle by raising or lowering it until you obtain the correct height. When pedaling backwards, there should be a slight swaying of the hips.

The ideal inclination for the saddle is horizontal. This can be achieved by placing a bubble level on the saddle, lengthwise, after making sure the bike is on a flat surface.

For a leather saddle, such as a Brooks, it should be regularly tightened, but not excessively, using the nut located under the saddle's nose. Every year, the underside of the saddle should be greased with a special grease, and not with neatsfoot oil once the saddle is "broken in," as this can make the leather too soft.

Saddle setback

Once the height of the saddle has been determined, the saddle setback from the pedal axis must now be defined. While sitting on the saddle with the feet in the toe clips and the cranks in a horizontal position, a plumb line passing 1 cm in front of the axis of the forward pedal should just touch the knee. Adjust the saddle backward or forward to obtain the most accurate setting possible.

Stem length

Place a crank parallel to the top tube, feet in the toe clips, hands at the bottom of the handlebars. The slightly bent elbow should just touch the kneecap. If the elbow hits the knee, a longer stem is needed. Conversely, if it doesn't touch the kneecap, a shorter stem is needed.

Height of the stem

As a general rule, the top of the stem should be 1 to 2 cm lower than the horizontal plane of the saddle. Be careful not to tighten the stem too tightly, as it will allow the handlebars to turn without damaging the fork in the event of a fall. For women, it is recommended to place the stem at the same height as the saddle.

Width of the handlebars

As a general rule, it should be equal to the width of the shoulders, with the most common being the 42 cm handlebars measured from one end to the other.

Position of the foot on the pedal.

The size of the toe clip will define the position of the foot on the pedal. For this position to be good, the joint of the big toe, at the level of the bony prominence or head of the first metatarsal, must rest on the axis of the pedal. See here for the position of the foot on the pedal.

Conclusion.
The best position for cycling is the forward-leaning position, with the torso at a 45° angle to the horizontal and slightly bent arms. The position determined by following the above advice should certainly satisfy you, and can be slightly adjusted on the road. However, do not change a setting until you have ridden enough (at least 200 to 300 km).

Source: Adapted from the Guide du cyclotourisme de la FFCT

Remarks:

The ideal position is the one in which you feel comfortable on long distances, and which you can rely on for very long hikes like Paris-Brest-Paris. As for the saddle, some adjust it with a level to position it on a horizontal plane (the level is placed on the front of the saddle and the back of it).

For efficient pedaling, don't forget to position your legs so that your knees graze the horizontal tube. It's in this position that you'll have the most power and your knee joints will work best.

In the winter, the cold makes your feet painful, despite adequate protection. When the shoe is too tight, the blood has difficulty circulating. Another reason: the vein under the big bone of the foot is crushed with pressure on the pedal and promotes poor blood circulation. Stop and walk a bit to help the blood circulate, but consider changing either shoes or pedals, in any case find something so that this vein is not crushed.