Our body reacts quickly to sport and inactivity. While it rewards endurance and strength training in spring with noticeable results, a long winter without cycling at the start of the season is detrimental. "If you only sit at a desk in winter, you can hardly maintain sporty positions on the bike in spring," says ergonomics expert Regina Marunde.
The sitting position also depends on the torso strength
Good riding positions therefore take into account more factors than just the length of the legs, arms and upper body. "They also always take into account the current training status of the postural muscles, the flexibility of the cyclist and possible symptoms," emphasises Regina Marunde. As a general rule, the stronger the muscles of the pelvis and torso are, the more athletic the posture on the trekking and touring bike can be.
But how do cyclists recognise that the sitting position they adopted years ago no longer suits their body's current needs? Short everyday journeys can usually be travelled without pain and are therefore not a good indication. "Go for a ride of two or more hours," advises Regina Marunde. Do you experience pain or unpleasant sensations? Then it's high time to optimise the unity of man and machine.
Tests to determine the correct sitting posture
Ergonomics consultants and sports physiotherapists can professionally assess the individual preconditions of cyclists and translate them into a suitable sitting position. However, cyclists do not necessarily need to consult a professional, according to the expert. With the help of two basic tests, important preconditions can be checked and changes made to the sitting posture:
1st trunk strength test:
This exercise shows whether your core muscles are strong enough to hold the upper body tilt defined by the bike.
This is how it works: Fix the bike on a roller trainer or with the help of a strong partner who can support you. Now sit on your bike and hold your usual upper body tilt freehand for 20 seconds.
Measure: If you cannot maintain the incline, raise the handlebars or reduce the seat length.
2nd calf stretch test:
Torso forward bends show the flexibility of the back muscle chain from the torso to the feet.
This is how it works: Stand upright with your feet together and your legs straight; bend your upper body forwards and try to reach your feet with your hands along your legs.
Measure: If you can only reach your calf, you should set your saddle one to two centimetres lower than your leg length requires according to the heel method (see next page). Then readjust the bike to your body according to the instructions on the right.
Find your favourite position on the bike
This is how you adjust your bike to your body. The result of the 60-minute programme: pain-free rides.
1. define saddle height
Align the saddle horizontally using a spirit level. To determine the correct saddle height using the heel method, sit on the bike and bring the pedal to its lowest point. Now place your heel on the pedal - not your forefoot as with normal pedalling! The saddle height is perfect when your leg is almost fully extended with your heel on the pedal. Adjust the height of the saddle until the leg extension is correct.
2. adjust saddle offset
Move the pedal to the 3 o'clock position and place your forefoot on it as if you were going to pedal normally. Place an imaginary plumb line underneath your kneecap. If it falls through the pedal axle, the saddle is correctly positioned on the longitudinal axis. If the plumb line falls in front of the pedal axle, adjust the saddle backwards - and vice versa. If you move it more than 1 cm, please check the saddle height and readjust if necessary.
3. adjust handlebar position
The distance and height difference between the handlebars and saddle determine the torso angle and the angle between the arm and upper body. On a trekking bike, this should be approximately between 80 and 90 degrees. Adjust the height of the handlebars from the saddle height until the angle is right and then check whether you can hold your upper body angle freehand for a few seconds. If not, raise the handlebars further.
Professional bike fitting: Which method is right for you?
Cyclists can choose from very different methods. Body analysis, laser measurement or video analysis? Which method is right for you and where can you get advice? In our overview we explain the different methods
