Bike Fitting - Saddle Height
Getting the fit right for comfort, enjoyment and performance.
Cycling should be fun, and it doesn't have to be uncomfortable. Getting the fit right is essential for maximum performance but even the most casual rider will benefit.
They say Lance Armstrong would know instantly if anything was out by even a millimeter.
The most crucial factor is saddle height. This must be right for efficient pedaling. This can mean going faster or further for the same effort, or it can just make your riding easier. If it’s wrong you also run the risk of injury. If the saddle’s too low it’s the knees that are most likely to suffer. If it’s too high the risk is more to the hips and even the lower back. Your present set-up may feel fine because it’s what you’re used to, but there could still be a risk of long-term injury, or you could start to suffer if you want to up your mileage.
There are various mathematical formulae for setting the saddle height but there’s a simple practical test: place your heels on the pedals. At the bottom of the pedal-stroke the leg should be just straight but the heels should remain on the pedal without stretching. (When you pedal normally, with the balls of the feet of the pedals, the leg will never be fully extended.) If this test suggests that your saddle is significantly too high or low, it’s prudent to shift it to the correct position in small steps over a few weeks. Oh, and obviously, don’t wear high heels for this test!
Sometimes there may not be enough range of adjustment to get the saddle right. You may be able to gain some extra height by fitting a longer seat-post but there’s no quick fix if the saddle drops all the way down and is still too high; this tells you that the bike itself is too big.
Mountain bikes usually have quick-release levers for height adjustment and you will often see riders dropping the saddle for steep downhill sections then raising it again for long flats and climbs. On roads and easy trails this isn’t necessary.
Saddle height is the single most important factor, but it’s really only the beginning of getting the fit right; there’s more in Part 2.
