Why Improve the Fit? – for a faster, more comfortable ride

You love riding your bike

 but after a while it feels more like a torture device than an extension of your body. It doesn’t have to happen. Getting your bike fit dialed in will go a long way to improving both comfort and performance. People think a fast position is low and uncomfortable but if your body won’t tolerate an aggressive then you won’t be as fast as you could be. While I can’t cover all the details of bike fit in a single article I will address some of the more common complaints and easy fixes for them.

Numb or Sore Hands
This may sound odd but the most common cause of numb hands is your seat being too far forward. Most bike saddles are on rails allowing you to move them backward and forward. Try sliding your saddle back 5-10 mm. In my own case, I have a long upper body so I need to be extra far back. I’ve got a seat post with extra offset and the saddle slid all the way back.

As well your handlebar may need to be raised or your stem swapped for length.

For every 2 mm you move your saddle back, lower your seat 1 mm as you are moving away from the pedals so it has to be compensated for. Make sure your saddle is level as well as a saddle tipped down will have you sliding forward on your hands.

Butt and Crotch
Most of your weight should be on your sit bones on the rear widest part of the saddle. If you feel like to much of the pressure is on the crotch, then lower your seat 3 mm. Test it out and keep lower a little at a time until you are supported on the sit bones with minimal pressure on the crotch or perineum area.

Sometimes with crotch and butt pain it’s just that you have the wrong saddle. If you develop sore spots in the inside of your sitbones then the saddle could be the culprit. If your saddle feels like you are sitting between the sitbones rather than on them consider a saddle that is slightly wider at the back.

Feet
If you ride in sneakers then the best thing you can do for your feet is get the biggest platform pedals you can find as your shoes don’t support your feet so the pedal has to. BMX or downhill pedals are a great way to go.

When you are running cycling shoes and clipless pedals there are a number of ways to improve foot comfort. If you are experiencing foot numbness or a hot spot in the forefoot then my first adjustment would be how you tighten your shoes when you put them on.

Start at the top, nearest your shin and work towards the toe. When you start at the toe you tend to over tighten across the ball of your foot leading to numbness.

The next step is to move your cleats back further towards the heel. Start with 5 mm and test to see if that relieves the pressure. Keep moving it back if the problem is getting better but not gone. When you move your cleats back you will have to move your seat down half the distance you moved your cleats.

If the pain is in the arch or outside of the foot then you may need to replace the stock insoles with one with more arch support. There are a few brands of heat mold-able insoles that have a firmer arch support.

Knees
Knee cap / Front of the knee
This is usually a sign your seat is too low or you are doing to much hill climbing in a big gear. Raise your seat 3 mm at a time until the pressure on your knees has eased. And while not a fitting issue, focus on spinning lighter gears, even uphill. It takes work but you will become a more efficient cyclist once your adapt your body to a higher cadence. If you have persistent pain or discomfort than you may have developed some inflammation. Going to see your doctor is a good idea in this case. Go light on the riding for a couple of weeks spinning easy gears to give the joint a chance to heal.

Back of the Knee
This is less common but is usually a sign that your seat is too high. Pain behind the knee is often accompanied by low back (along the belt line) pain as the hips will tend to rock when your seat is too high.

Sides of the Knee
If you get pain in the outside of the knee from riding it’s a sign your feet are set too narrow. This is a problem with some of the modern pedals from Look and Shimano as the stance width is narrower than older models. Most cleats will allow some side to side adjustment so you will want to move them in towards the inside of the foot which will move your feet wider. Another way to get a wider stance is to put a washer on the pedal axle between the pedal and the crankarm.

The other thing that can cause pain in the side of the knee is cleat angle. It’s most common to need the heels in a bit but that doesn’t apply to everyone. Try adjusting the angle a little and see how it feels. If it’s worse go in the other direction until the pressure eases.

Lower Back and Hips
This can be caused by a number of factors including seat to far forward, bar too low, reach to the bar too long or seat too high. Follow the step outline above and see if they help with the lower back. Other factors include tight hamstrings and pushing too hard of a gear.

Without a professional fit, it can take a bit of trial and error to correct fit problems but try the tips I’ve outlined above and you should start to see some improvement.

A very common question I get asked at the shop is “What can I do to alleviate wrist pain or numb hands when riding?”  Although the answer is sometimes not simple and could be a host of issues with both bike set up, type of rider and size of bike, something that will never hinder your comfort is a good set of cycling gloves.

Our friends at Louis Garneau have always had a solid glove line up in addition to their performance apparel and gear and this year they have a new model called the Vent Flex.

Before we get started  talking about how awesome the addition of the L/G Vent Flex can be to your ride, let’s briefly discuss the differences between various types of gloves themselves so we’re all on the same page.  Generally you have two types:  half finger and full finger.  Usually a full finger gloved is used by off road cyclists as it gives a more aggressive grip and offers further hand and knuckle protection against tree branches and other obstacles.  Full finger gloves usually have less padding in the palm area because off road cyclists demand a solid grip and ride with hands that are constantly moving and adjusting the weight of the body based on terrain.

Half finger gloves typically suit the more recreational cyclist or those that enjoy road riding  as these cyclists tend to adopt a more static hand posture for  longer periods of time thus increased padding in the palm with a light and breathable back.

When temperatures change, some of the qualities of both gloves can be transferable i.e some off road cyclists prefer half finger gloves in really hot temperatures and road riders will source long finger gloves when riding early or late in the season etc.  Essentially, there aren’t any hard and fast rules for gloves in a general sense. Use what is comfortable and  works for you.

Now with the background complete on to the product!

The L/G Vent Flex, available in men’s or women’s, came to mind when discussing gloves because they have really made a big comfort difference to my ride this season.  My former gloves were a bit worn out and the padding was compressed and worn…great excuse for an upgrade!

Referring to my previous statements, L/G Vent Flex would be classified as mostly a road riding glove.  It’s construction and padding placement leans more towards the rider that is going to be using a drop handlebar style.  That is what they are designed for.  They will, of course, work for other cyclists.

The Vent Flex is a very light weight glove that features 5 mm thick gel foam palm padding and L/G’s “air zone” construction,  meaning the glove is very breathable.  The upper thumb is made of a really nice microfiber cloth for wicking away sweat, bug guts and all that nice stuff from the face.

One clever feature that I like is the rubberized pull tabs on the fingers.  These are designed so that it is a lot easier to get the glove off, rather than pulling them inside out all the time.  The material that the gloves are made of is fully washable too but they should be air dried rather than piling them in a dryer.

So if you’re a roadie and you are  tired of numb hands or you’re a cyclist that just wants a better, super comfortable glove then stop by one of our locations and try a pair of Louis Garneau Vent Flex glove.  Your hands will thank you!

Explaining the mystery of saddle (seat) selection

Quite simply – If your bike seat hurts, it’s either not yet set up properly or it may be the wrong saddle for you!  If it hurts to ride, you will not ride as much as you otherwise would and you will not enjoy it.  So saddle comfort is really important.

There are a number of details a cyclist needs to consider when selecting their bicycle seat.  Here are the main ones:

1. There are gender specific shapes and widths of seats
2. What is the seat is made out of 
3. What padding the seat supports you with
4.  The positioning of the various padding systems internally within the saddle structure

Then once you have selected the correct seat you need to mount it to your bike in a way that you will benefit most from.  In other words, you need to be comfortable and this is done by having the seat correctly positioned on your bicycle.

1. The (up and down) angle of the seat
2. The fore vs aft position of the seat as it compares to the seat post & pedals
3. Is the seat straight relative to the bicycle frame

This may seem like a lot of things to consider, but if you aren’t comfortable when you sit on your bike seat and start to ride, almost nothing else will matters.