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Bike Fit and Setup Mistakes

by | May 19, 2018 | Training, Video

A few common bike setup or positional factors that can cause or aggravate pain

  1. On Mountain Bikes you brake with more than one finger (typically the index finger) – modern brakes do not require multiple fingers or middle fingers. Use your index finger. It is possible that wrist, forearm or shoulder pain could be aggravated, if not caused by this. At best you are using a lever in a different way than it was designed. Use all the fingers you can to hold onto the bar!
  2. Your cleats are jiggly or worn – replace cleats at least once a season (more if you ride more or dismount a lot, or only ride one bike/set of shoes). Watch for them to click, or feel jiggly during higher rpm or bumpy sections. This can cause lower leg and foot issues and also I have seen knee pain. When you install your cleats try the farthest back setting (on mtb cleats especially).
  3. Your seat is very far back on the rails or pointed up  – position yourself more forward (knee cap over pedal spindle or slightly ahead) so you are setup to lean forward and pedal up hills. A pointed up saddle is never indicated and is a frequent cause of numbness and saddle sores.
  4. Your suspension is not setup well – read your manuals or ask for help!
  5. Your saddle doesn’t agree with your pelvis – don’t settle for sores and numbness, look into bikefit help, try loaner saddles
  6. If you have knee pain in the front of your knee, try raising your saddle. If you have pain in the back of your leg (hamstring) try lowering your saddle.  Do this by taping your seat post and lowering 2mm at a time.
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