Login Register for free news, tips & videos
 
 
 

DIY road and mountain bike fit

Home / Meet the Experts

Road

Article posted: 07/01/2015

Share |

Todd Carver co-founded Retül in 2007 and has used his background in competitive bike racing, 3-D motion capture expertise and in-depth knowledge of biomechanics to become one of the most respected bike fit experts in the world. Retül technology is used by more than 700 bike fitters globally and Retül is also used as the official bike fit technology of the Great Britain Cycling Team and Team Sky. We’re privileged to have Todd onboard as a resident expert and to be able to pass along bike fitting tips to you.

For riders that are not going to get a full fit on their bicycle (old or new) there are some simple techniques that can be done at home to create a proper riding position. The tools that are needed are: stationary trainer (turbo), front wheel block, 4ft spirit level (or tape measure), metric allen keys, felt tip marker or stickers.

Setup

The setup is very important for accuracy of these techniques. Basically, you need to get the bike stationary, stable, level to the horizon and vertically straight (not leaning to one side or another as you sit on it).

1. Pump up your tyres to recommended pressure.

2. Replace the bicycle’s rear skewer with the one that comes with the trainer. This will ensure that the bike is fairly vertical and does not lean to a side. This is also a safety issue.

3. Set bike in trainer according to manufacturer recommendations

4. Place the front wheel block under the front wheel so the bike is level to the horizon. The best way to do this is to place one end of a 4ft spirit level in the middle of the rear axle (now affixed in the trainer) and extend the other end towards the front axle. Then adjust the front wheel height until the axles are level.

5. Visually inspect the bike to see that it is vertical (not leaning laterally)

6. Adjust saddle angle so that the front 2/3’s of the saddle is level to the ground. For shaped or anatomical saddles, this means that the rear of the saddle will actually rise above the front of the saddle for proper sit bone support and provide relief to the anterior soft tissue of the genitalia. Word of warning, within reason this saddle angle is subject to personal preference and some small amount of variability between brands.

7. Set handlebar rotation and grip angle to facilitate comfort in all positions of handlebars. For road-style handlebars, the main portion of the grip (or hood) should be angled slightly upwards to facilitate a neutral wrist angle when riding. Then make sure you can reach your brake levers comfortably from both the hoods and the drop portion of the handlebar.

8. Stems are usually able to be positioned either up or down. Start with the stem angled downward. Most stems are +/- 6⁰ to +/- 20⁰

9. If adjustment of the stem height (up and down) is available with headset spacers, place all but one spacer under the stem and the other remaining spacer above the stem. Then thread the headset adjustment bolt on top of that last spacer and tighten the headset/stem system according to manufacturer recommendations.

10. Kit up with whatever you wear when you ride.

Making adjustments to contact points

Foot position

A good starting cleat setting is one that positions the ball of the foot on the pedal spindle. To accomplish this task, here are the steps.

1. Put on your shoes.

2. Stand up.

3. Squat down with ball of foot weighted.

4. With the felt tip marker (or stickers) palpate and mark the first (inside) and fifth (outside) metatarsal heads (bones that are known as the ball of the foot). These bones are easily found directly behind the big and little toes.

5. Take off your shoes.

6. Now attach your cleat to the shoe so that the pedal spindle (marked on most cleats) bisects the 1st and 5th metatarsal heads. This is known as industry standard position.

7. Set lateral adjustment of cleat in the middle of the available range.

8. Set rotation angle of cleat so the shoe points straight forward. A good trick to do this is to use a flat tabletop and hang the shoes by the rear of the cleats. This creates a good visual perspective to determine if the shoe is set straight or not.

9. Make sure the cleats bolts are torqued to manufacturer recommended settings.

10. Put on your shoes

Saddle height

You will now set the saddle height by adjusting the seatpost in and out of the frame.

1. Set the saddle in the middle of the rails for fore/aft positioning.

2. Then set the saddle height at the low end of the available range.

3. Mount the bike.

4. Sit squarely on the saddle and hang both feet straight downward with both knees fully extended.

5. Adjust saddle height higher until your heel barely scrapes the pedal at the bottom of the pedal stroke with the knee fully extended.

Handlebar position

You will now set the handlebar height and fore/aft. It is best to set the height first, then adjust the stem for length.

1. Place the 4 foot carpenters level on the middle of the saddle and extend it outwards over the top of the handlebar.

2. For a competitive or racing road bike position, the top of the handlebar should be at least a full fist width below the mid-point of the saddle (most fists are about 8cm)

3. For a performance road position, the top of the handlebar should be about 5-6 cm below the mid-point of the saddle.

4. For a recreational road bike position, the top of the handlebar should be level with the mid-point of the saddle, or maybe a couple of centimetres below.

5. For a cross country MTB position, the grip should not be above the mid-point of the saddle.

6. For aggressive cross country MTBing, the saddle to grip drop should be in the range of 2-5 cm.

7. Remember, most stems are able to be flipped upwards. So if you cannot get your bars high enough with the headset spacers, you can flip your stem upwards.

8. Once you have set the bar height, mount the bike and ride with your hands positioned at all of the contact points of the handlebar.

9. Adjust stem length and fine tune bar height to arrive at your desired position.

10. A good tip is to start with the bars higher and with a shorter reach with respect to the saddle. Then go for a lower and longer position as you desire more speed and as your body adapts.

features

Core stability exercises and cycling training

Posted: 22/04/2015
Should ‘so called’ core stability exercises be part...
Knowledge level: Beginner

Going Tubeless

Posted: 22/04/2015
We look at the benefits and pitfalls of going 'tubeless...
Knowledge level: Advanced

Missing training sessions

Posted: 15/04/2015
What happens if you miss the odd training session or...
Knowledge level: Intermediate

latest content

Core stability exercises and cycling training

Posted: 22/04/2015
Should ‘so called’ core stability exercises be part...
Knowledge level: Beginner

Going Tubeless

Posted: 22/04/2015
We look at the benefits and pitfalls of going 'tubeless...
Knowledge level: Advanced

Missing training sessions

Posted: 15/04/2015
What happens if you miss the odd training session or...
Knowledge level: Intermediate

most popular

How to lube your chain

Posted: 17/05/2013
How to lube your chain and keep you bike running...
Knowledge level: Beginner

Getting your ride position right

Posted: 22/03/2013
How to set up your bike for on bike...
Knowledge level: Beginner

10 steps to improve your climbing

Posted: 12/02/2014
10 steps to improve your...
Knowledge level: Beginner

meet the experts

DIY road and mountain bike fit

Posted: 07/01/2015
Expert advice from Rëtul founder Todd Carver on getting the...

Andrew Evans

Posted: 12/05/2014
Andrew...

Ask the Experts: Threshold test pacing and struggl...

Posted: 09/04/2014
Ask the Experts: Threshold test pacing and struggling to hit...