Below are three articles about balancing the cyclist's body on the bicycle. We hope you find them informative and helpful.
Pedals, Shoes and Cleats
This article discusses the
cyclist's pedals, shoes and cleats and how they affect a cyclist's fit. Most
people do not think of the shoes and pedals as carrying a rider's
weight, but in fact they are central to this function. We will consider
the interaction between the cycling shoe and pedals, their affect on
the riding position, and how they help support the riders weight on the
bike.
The first issue is the proper sizing of cycling shoes. If
you think about it, cycling shoes are special purpose shoes and very
different from most shoes that people wear. They are designed to be
stiff and rigid in order to maximize the power transfer from athlete
and bicycle. However, this presents some challenges in terms of
sizing. Because cycling shoes are very stiff, cyclists are often
unsure what size is appropriate. The reality is that most people are
used to trying on shoes and “walking” around in them to determine how
they feel. This approach doesn’t work with cycling shoes. If you try
to walk in cycling shoes, your feet are trying to articulate in a way
that the shoe will not allow them. This is due to its rigidity, and
will therefore make the shoe feel incorrectly sized. The proper
way to size a cycling shoe is with a Brannock Device. This device
measures the metatarsal size and width of the foot by standing in the
shoe and “feeling” the way in which it supports the bottom of your
foot. The key is that the wide part of your foot and arch are
positioned correctly within the shoe. The length of the shoe is less
important than this “positioning.” The length is used more to adjust
the comfort of the shoe. A correctly sized shoe will insure that the
toe box is correctly position in the shoe for proper cleat placement.
Additionally, this ensures the arch is supported correctly so the
comfort and performance of the shoe can be realized. Keep in mind that
half sizes in shoes are NOT longer shoes, but have more material sewn
into the toe box to give the toes more room for comfort. A size 43.5
is a size 43 shoe with more material, but the “last” that the shoe is
built around is still a size 43.
There are numerous pedal
choices in the marketplace. They generally fall in to two categories –
SPD and road systems. SPD pedals (mountain bike pedals) have a smaller
cleat and platform area, and are typically double sided. Road systems
are usually characterized by a bigger platform area and more float
control. The best pedal system has a lot to do with the individual
athlete. At Pro Peloton, we try to assess all aspects of how one
rides, what features he/she wants, as well as how much float is
appropriate for the individuals biomechanics. A cyclist should use a
road pedal system on a road bike because it will provide better power
transfer, greater stability and help support the rider’s body weight
since cleat/pedal interface is far larger than on a SPD platform. A
road cleat is also much more adjustable,allowing one to really dial-in
one’s position on the bike. A mountain bike cleat (SPD) may be
acceptable only when a cyclist is new to road riding and wants a system
that is slightly easier to clip-in and clip-out. It is never a
long-term solution for the road cyclist.
Cleat position plays a
crucial role in ensuring the interaction between athlete and machine is
a solid, stable and well balanced. The proper placement for the cleat
is under the second Metatarsal on the ball of the foot. Roughly 95% of
the power transfer happens here. Therefore, this is the position that
will maximize performance as well as positioning the rider’s weight
under the ball of the foot. This also places the cleat closer to the
big toe rather than centering it on the shoe. This is beneficial in
helping achieve a more natural width stance. Even though bikes come
with different crank lengths, the instant we snap in we tend to have a
very similar Q stance (distance between our feet). Cleat adjustment is
used to help customize and address this issue.
Having a
correctly sized cycling shoe along with a properly integrated pedal
system (one that fits the athlete’s riding style and biomechanics) can
ensure the foundational elements of the riding position are met. This
will maximize power transfer, and help any level of cyclist maintain
proper balance and position.
Handlebars
Handlebars
are experiencing a new "wave" in technological and ergonomical
advances. With the advent of carbon shaped bars, that old trouble area
for many of cyclists, the hands, is getting relief from the new comfort
options available. Even some basic aluminum bars are being redesigned
to create a better landing area for the hands. The basic concept that I
always try and convey to my clients is that the hand position should be
very natural and relaxed. Too many people experience a tremendous
amount of discomfort and tension in the hand and forearm areas.
This can not only create numbness in the hands, but it can lead to a
rigid cycling style that can make it more difficult to steer or
maneuver the bike. Besides, who wants to spend the day doing a
handstand?
The
latest generation of handlebars create a much more neutral (or flat)
transition from the bar to the shifter. This creates a more ergonomic
and natural position for the hands. By allowing the hands to interact
with the bar in a better way, the rider experiences better steering,
more control, and maintains a hand position that is much closer to the
shifters and brakes. This enables the hands to "carry" some of the
riders weight in a better way with more ease and less tension. By
improving the way the hands interact with the handlebar, the rider's
sitbones and feet will be a lot happier. By bringing balance and
distibution to each of the contact points, the rider will feel more
connected and better supported on the bike.
If
you find your arms tense and your hands crying on your next ride, the
solution may be right in front of you.
Saddles
With the saddle bearing 55% to 65% of the rider’s body weight, the saddle becomes the most important of the three contact points. It is, therefore, the most crucial area for building a proper “foundation” on the bike. In many ways the saddle represents the bottom line (pun intended!) to whether you will be comfortable on your bike, and it sets the stage for the way the rest of your body interacts with the bike.
When considering the right saddle, it is important to think of saddle design and saddle fit. While one affects the other, it is important to consider them separately. This article addresses saddle fit. Saddle design will be addressed in a latter “Fit Corner” article.
Saddles continue to get better as manufacturers realize that we need to make riding a bike a more pleasurable and less painful experience. The amount of different shapes, colors, firmness, and saddle styles are staggering. At Pro Peloton we think it is critical to evaluate how the saddle performs as part of the fully integrated bike fit. There are so many saddles that may work better for one fit and don’t work for another. How many times have you been told about a great saddle by a friend or riding partner, only to be disappointed when you tried to integrate it into your bike and your fit? We will get into saddle shapes and features in another article, but for now we will focus on the basic setup of the saddle.
Proper saddle positioning consists of three elements: saddle tilt, saddle height and setback. The challenge lies in the fact that by changing any one of those elements, you affect one or more of the others. It truly can feel like trying to hit a moving target
The most important part of getting the saddle tilt correct is to make the saddle as level as possible. Tilt the saddle nose down and you will be continually sliding forward. Most athletes respond to this by locking out their arms to stop the slide. This can create some of the hand problems we talked about last month. The other consequence is that the Ischial Tuberosity (or sit bones) can slide off of the wide part of the saddle increasing the chance for frontal area discomfort and numbness. Tilt the saddle up and most people will anterior rotate their pelvis (rotate backwards) to relieve frontal pressure from the nose of the saddle. Doing this puts the stress load of “carrying” the rest of the upper body on the lower back. This creates a rounded lower back instead of the desired flat lower back resulting from an engaged spine. If you find you are having a lot of difficulty riding a more level saddle, it may be due to the front of the bike being a little too aggressive. By creating as “neutral and level” a sitting position as possible, we more beneficially balance and support most of the rider’s weight.
Most people think of power, extension, and knee health when they think of saddle height. One should also think of body weight. By having the saddle at the proper height, the extension of the legs helps offset some of the pressure that people feel in the saddle region. Conversely, if the saddle is too high, then the saddle can become a friction point that the pelvis is rocking on. This increases the chance of irritation and chafing. This synergy also pertains to saddle setback as well. With the seat too far forward or back, the balance point of the lower body is leveraged and the bulk of the body weight is positioned in the wrong area. This can not only have an effect on how the bike rides, but will overload the seat region and increase the likelihood the rest of the position will fall apart. Proper saddle height and setback will help you pedal with more power and balance.
There are many factors that make the “right” seat. By getting the setup of the saddle as correct as possible, we can give you the best chance to really assess whether a particular saddle works or not. Getting the “foundation” of the body positioned correctly will appropriately build the rest of the position on the bike.