Optimising Bike Set-up

Optimising bike set-up will maximise cycling performance and minimise overuse injuries. In cycling the interaction between the athlete's body and the sporting equipment used, is highly complex. This interaction is influenced by the cyclist's anthropometric measurements, their flexibility, cycle specific strength and even neural mobility. Optimising the riding position within the comfort range of the cyclist's biomechanical limitations therefore becomes very important to not only minimise injuries but also to optimise performance.

Physiotherapists have the unique skills to perform a detailed musculoskeletal screening to asses spinal/neural mobility, hip and lower limb mobility and muscular strength prior to adjusting bike set-up.

Ideal seat height: when doing cycling biomechanical set-ups in the clinic, the ideal set height is determined using the following equation:
0.98 x (lower limb leg length + cleat thickness)

Lower limb leg length is the height of the highest point of the greater trochanter to the floor. This is measured vertically with a tape measure without shoes, and the feet approximately pedal width apart with symmetrical weight bearing.

Cleat thickness: can vary significantly from 10 to 40mms. In the typical road cycling shoe, this should be measured with a tape measure without shoes and added to the leg length measurement.

If the athlete is/has been used to a lower seat height, it is best to not raise the seat above 0.96 x (lower leg limb + cleat thickness). This will allow the athlete to gradually get used to the longer hamstring and calf length.

If the athlete is/has been used to a seat height well above the ideal, the seat must be brought down to the ideal seat height measurement of 0.98 x (lower leg limb length + cleat thickness).

Once the seat height for the individual athlete has been decided on, the seat itself can be moved forwards or backwards to minimise forces at the knee and reach to handlebars.