Bike Fit Basics
Whether you ride on-road
or off, pedal casually or competitively, it's important to pay close
attention to how your bicycle fits your body. A properly fitted bike will
allow you to ride comfortably and safely, avoid injury, and produce more
power, so you can go faster with the same or less effort. In general, when
fitting a bicycle, there are five basic components to consider.
Frame size is not
necessarily dependent on your height; rather, it is more a matter of leg
length. Simply, the frame should be easily straddled with both feet flat
on the ground, and with an inch or two of clearance for a road of hybrid
bike and about four inches of clearance for a mountain bike.
Saddle height should be
set so that your knee is slightly bent when the pedal is at its lowest
position and the ball of your foot is on the pedal. A saddle, or seat,
that is too high or too low can cause pain and lead to injuries of the
back and knees.
Saddle position can be
checked by sitting on your bicycle (hold onto a friend or a stationary
object) and rotating the pedals until they are horizontal. Your forward
knee should be directly over the respective pedal axle when the ball of
your foot is on the pedal.
Saddle tilt can be gauged
simply by feel or by using a carpenter's level. Generally speaking, your
seat should be level with the ground. If the saddle tips too much in
either direction, pressure will be placed on your arms, shoulders and
lower back.
Handlebar position and
distance is mostly a matter of personal preference because it affects
shoulder, neck and back comfort. Typically, handlebars are positioned
higher for comfort (a more upright riding position) and lower for improved
aerodynamics.
Always Wear a Helmet!
A bicycle crash can
happen at any time; however, according to the National Highway Safety
Traffic Administration, a properly fitted bicycle helmet reduces the risk
of head injury by as much as 85 percent and the risk of brain injury by as
much as 88 percent. The following are tips to help ensure the correct
helmet fit.
The helmet should be
level on the head, and it must cover the forehead.
The Y of the straps
should meet just below the ear.
The chin strap should be
snug against the chin so that when you open the mouth very wide, the
helmet pulls down a little.
Put your palm on the
front of the helmet, and push up and back. If it moves more than an inch,
more fitting is required.
Shake your head around.
If the helmet dislodges, work on the strap adjustments.
Do not wear a hat under
the helmet.
All helmets sold in bike
shops must be approved by the Canadian Standards Association (CSA) amongst
a few others.
For more information on
health and safety visit the Ontario Chiropractic Association
Web site at
www.chiropractic.on.ca or call 1877-327-2273.
Dr. George Traitses,
416-499-5656, www.infinite-health.com
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