Bike Set up for An Post Tour of Sligo

Cycling is a sport that requires lower body strength with upper body stability, cycling for long periods of time causes aches in the upper body usually the shoulders or lower back because of restricted movement as your hands grip the handlebars and your bottom sits on the saddle so the range of positions that you can move your body in is quite limited.

Most people just hop on their bikes and cycle without looking at the biomechanics and possible performance gains that can be had by setting their bikes up correctly.

In the professional peloton the likes of Mark Cavendish and Lance Armstrong complain that they loose performance and comfort if their bikes are out by 1milametre so imagine if your bikes is out by centimetres the difference it could make to first the enjoyment of your spin and secondly the comfort.

In this issue I will go through the steps to setting up your bike correctly.

No 1 the most important measurement is your Saddle Height as if the saddle is too high you get pain in the lower back and hamstrings if its to low you cannot get the power to the pedals and all the leg muscles will eventually lock up.

The Heel method

A simple yet reliable method, useful in situations, where a

quick seat height check is required.

•In normal riding position turn the cranks until they line

  up parallel with the seat tube of the bike frame.

•Position the centre of the heel directly over the centre

  of the pedal axle.

•Adjust seat height up or down until leg is nearly fully extended.

Ensure that you are not tilting at the waist in order to reach the pedal.

Bicycle shoes vary in their design and thickness at heel and front of sole.

Make adjustments to seat height based on the type of shoe you use.

(e.g. Thick sole – lower seat).

The correct height should have your leg nearly straight at the bottom of the pedal stroke

Setting up the front end of the bikes.

Upper body height and extension settings are reliant upon the event and the individual’s preferences. There can be only general guide-lines. The goal for most road cycling is to find a balance between efficiency, comfort, control and aerodynamics.

When under stress a cyclist often pulls forward on the saddle. This may be an attempt to satisfy the total body interaction with the cycle, thus modifications to the length and behind the bracket settings may be required.

Under no circumstances should the seat be tilted upwards in an attempt to alter the creep forward on the seat.

Setting up the front end of the bikes

Head Stem Length

Whilst in the racing position (in the drops), looking directly forward, drop a plumb bob line from the tip of the cyclist’s nose. Ideally, the line should fall around 1-2 cm behind the centre point of the handlebar stem junction.

Head Stem Height

Again this is dependant on the cyclist’s height and frame size, however, a good guide-line is for the top of your head stem to be 5cm – 10cm below the top of your seat. Lowering the head stem even further will improve your aerodynamics; however, it may be more uncomfortable to those who are less flexible in the lower back, hips and hamstrings.

Now that you have the knowledge its just a case of getting a friend to help you to set up your bike as its not a job for one person.

It might take you a while to get used to your new position so the first few training sessions should be relatively short.

Other Recommendations

Your saddle preference is very important as there are different saddles for men and women, a good bike shop will explain the difference.

The cycling shorts you wear also make a difference to your comfort so it is worth investing in an expensive pair as they will last longer and feel more comfortable while wearing.

A good pair of socks are also worth investing in as they will stop you feet from heating up if its warm or getting numb if its wet and cold.

Remember always wear your helmet and high Vis clothing while out cycling.

 Only three weeks left till the An Post Tour of Sligo challenge so get signed now while it is fresh in the mind, make the commitment and the enjoyment will be immense.

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Contact your local cycling clubs as they have coaches who cater for all abilities.

Eire Og Cycling Club contact Dara 0852890134 and Innisfree Wheelers Cycling Club

contact John 0861005219