PRACTICAL GUIDE – BIKE SET-UP IN CYCLING

INTRODUCTION Setting your bike up correctly can be a challenging and somewhat complex task. Many different methods have been proposed. Many of these methods are difficult to follow and even harder to perform. Bike set-up will vary depending upon whether you are road racing, time trailing or merely touring throughout the countryside. Either way, bike set-up is important for the following reasons: n injury prevention n comfort n enhance performance.

Injury prevention The repetitive nature of cycling means that even a slight inconsistency in bike set-up can quickly lead to injury (1). A large amount of energy is transferred through the lower extremities through the bike; as a result the knee joints in particular have high loads placed through them and are therefore prone to injury (2). The incidence of lower limb injuries is very high in cyclists, with knee pain being the most common reported injury (3). Injuries to the lower limb are commonly related to a poor saddle set-up, normally being too high or low. Whereas back and neck problems are commonly related to poor frame size or over/under-reaching of the handle bars (4). For a cyclist who doesn’t have any significant anatomical asymmetries, such as one leg longer than the other, correctly adjusting the bike to the cyclist can cure and prevent injuries from occurring (4).

Comfort One of the most important principles of correct bike set-up is comfort. Not only will it be difficult to cycle over a long period of time if not comfortable, it could also potentially lead to injury. Both of these factors may reduce the enjoyment of cycling and ultimately reduce participation (5).

Enhance performance During pedalling, the hip, knee and ankle joints move through a given range of motion. As a result, the muscles of the leg will work optimally within a certain range of motion. This will mean that the muscles will be able to produce maximal power output. Similarly, if the bike position is not set- up optimally it will require greater effort by the cyclist, thus reducing the overall efficiency and cycling performance.

WHAT IS CORRECT BIKE SET-UP? Many different factors need to be considered when attempting to set-up your bike appropriately. The following information is a rough guide only. Should you develop any problems as a result of this information it is advisable you should seek further help. At the end of this information there is a number of websites that will provide you with further information. The following factors will be addressed: n Frame size n Saddle height n Reach n Cleat position

ADAPTABLE, THE BICYCLE SHOULD BE ADJUSTED TO THE CYCLIST! (5)

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REMEMBER THE BICYCLE IS ADJUSTABLE AND THE CYCLIST IS

Frame size Many different methods have been devised to determine correct frame size, such as the inseam method, but for a simplified method for a standard racer or touring bicycle there should be approximately 2.5-5cm clearance between the crotch and the top tube of the frame.

Saddle height Several different formulas have been devised to calculate saddle height. The most basic formula is the heel method. This involves the cyclist sitting on the bike in a normal riding position. Rotate the pedal backwards, unclip and place the heel flat on the pedal. Correct saddle height is the point that the heel remains in contact with the pedal at the bottom of the peddle stroke. This should also equate to the knee joint being in a bent position of approximately 20- 300

(figure 1). Ensure that the saddle is not tilted, but in a level position (figure 2) (5).

Reach Reach is often referred to as posture length. This is defined as the distance

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at the bottom of the pedal stroke