To ensure a comfortable ride and prevent any physical discomfort while cycling, the first thing you should do is adjust your bike and its components to fit your height and size.
As you know, cycling is an incredibly beneficial exercise for cardiovascular health, mental well-being, and calorie reduction. The numerous benefits of cycling have encouraged many people to take up this simple and enjoyable sport. When designing a bicycle, the goal is to align it as closely as possible with the human body. However, due to the different body shapes and sizes of individuals, it is important to pay close attention when purchasing a bicycle.
To fully enjoy cycling and avoid potential injuries, it is essential to not only choose the right size bicycle but also to make the proper adjustments to the bike. This will enhance your cycling experience and allow you to cycle for longer periods with less effort.
The most crucial factor in creating proper pedal stroke alignment is adjusting the saddle height. Achieving the correct fit between the bicycle and the rider is important because the body's positioning affects the amount of force applied to the pedals and overall comfort during exercise.
This method is the most accurate way to determine the ideal saddle height for you. The 109% method is based on precise scientific calculations. We won’t delve into the science behind this method here, but just know that the 109% method provides the most accurate saddle height for you.
Step 1: Stand next to a wall and place a thick book between your legs. Mark the highest point of the book on the wall. In this method, raise the book as high as possible, but ensure it is straight and vertical.
Step 2: Measure the distance from the marked point to the floor using a tape measure.
Step 3: The ideal saddle height is calculated by multiplying the measured distance by 1.09.
Result: The appropriate saddle height is the distance between the pedal's center axis and the top of the saddle.
One of the easiest methods to adjust the saddle height, especially for beginners, is the "Pedal Heel" method. To do this, first sit on the bike and lean it against a wall, or ask someone to hold it for you. Next, position the pedals so that one pedal is at the 6 o'clock position (the lowest point) and the other is at the 11 o'clock position (the highest point).
Your foot on the pedal at the 6 o'clock position should be straight, with no bending in the knee, and your heel should be placed flat on the pedal. If your knee is bent, it means the saddle is too low and needs to be raised. Conversely, if your heel doesn't rest flat on the pedal, the saddle is too high and should be lowered.
This method was developed in 1980 by Greg LeMond to determine the correct saddle height based on height. To use this method, measure the distance from your ankle to your crotch using a tape measure, in centimeters. This value indicates the proper saddle height for you.
This method can also be used to determine the correct bike size. To do so, multiply the measured value by 0.65. The resulting number is the ideal bike size for you.
Knee pain is a common issue among cyclists, especially beginners who may not have enough knowledge. If you ride for long periods with incorrect adjustments, you will almost certainly experience knee pain. If you do, it’s a clear sign that either your saddle height is incorrect, the gear you’ve chosen is wrong, or your overall leg positioning is not right.
When the pedals are in a horizontal position, your knees should be directly above the pedals in a straight line. In this position, the ideal knee angle is between 25 and 30 degrees, which is the best knee bend angle for cycling.
