All You Need To Know About Bicycle Ergonomics
The more avid rider understands the importance of bicycle ergonomics and consults a professional for a proper bicycle fit. We have consolidated a basic checklist for cycling enthusiasts to reference when setting up their bicycles below:
Saddle height
Regardless of riding style, the saddle needs to be shifted into the right position in relation to the crank. Stretch out one leg with your heel on the pedal at its lowest point. The saddle height is correct if you are sitting square on the saddle with your knee fully extended. Re-check in the riding position by placing the ball of your foot above the pedal spindle. Your knee should still be slightly bent when the pedal is at the bottom of its arc.
Saddle position
Turn the crank arm horizontal and place your foot on the pedal in the optimal pedaling position. Your knee should be directly above the pedal spindle. This position allows your legs to have the correct leverage ratio. If the saddle has been adjusted more than 10 mm, the saddle height needs to be readjusted.
Saddle inclination
The optimal saddle inclination depends on the shape of the saddle and its position in relation to the handlebar. Start with a horizontal saddle and adjust the inclination after deciding on the handlebar position that suits your riding style.
Torso inclination
Torso inclination depends on your preferred riding style. Competitive cyclists generally prefer a flatter inclination, whereas recreational riders favor a more upright posture.
Do note that there is a difference to the pelvic shape and size based on gender. The male pelvis typically has a smaller angle, allowing a more sportive position compared to females. When the sitting bone is in full contact with the saddle, a male is able to sit at a 45 degree angle, whereas females can only lean forwards around 35 degrees before the lumbar spine starts to compensate.
Upper arm to torso angle
Adjust the length and angle of the handlebar stem to achieve the following upper arm-to-torso angles:
The angle on a classic bike is small. Your arms almost run parallel to your torso, with hands gently resting on the handlebars.
For city bikes, preferences vary between 60-80 degree angles.
In a typical trekking style, approximately 90 degrees provides a good load distribution between the arm, shoulder and back muscles.
Road racers and mountain bikers often ride at an angle greater than 90 degrees to achieve an aerodynamic position. There will be increased loading on your upper body, while the pressure on the seat translates forward.
Check the overall system
Adjusting the handlebar can change the position of your pelvis on the saddle. Hence, check the saddle height and position and readjust if necessary.
Handlebar width
The handlebar should at least be proportional to your shoulders. A broader handlebar offers better safety and control, but requires more effort to steer. This is because a larger frame is less aerodynamic, creating greater wind resistance when riding fast.
Handlebar type
It is best to keep your wrists in a neutral position. Curved handlebars generally provide more comfort as you are able to rest your hands more naturally. On the other hand, flat handlebars are more suitable for sporting and mountain biking purposes as they provide more direct steering control. However, the resultant pressure peaks place a greater strain on your upper limbs.
Therefore, consider your riding style, physical fitness and performance capability when selecting your handlebar.
Kissun Chiropractic is a trusted and leading Chiropractic clinic in Singapore offering affordable and effective treatments for all ages in the community. Our team of Chiropractors are Australian trained and registered, and experienced in treating neuromusculoskeletal conditions such as headaches, neck, shoulder and backaches, osteoarthritis, scoliosis, sciatica, pregnancy aches and pains, sports injuries, performing ergonomic assessments and postural checks.
Read more: All You Need To Know About Chiropractic In Singapore
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