Issue link: http://www.wacmagazine.com/i/1439376
20 WAC Magazine | wac.net living fit cycle smarts How to fit your bike Small adjustments can yield big payoffs in comfort and performance in the saddle By Mike Chen, MTI Physical Therapist As winter settles in, Seattleites oen look for indoor options to continue their fitness journeys. One such alternative many have turned to in recent years is indoor cycling. ere are many options for indoor cycling, including great spin bikes and group classes at the WAC. e Club also offers virtual cycling classes, allowing members to participate from home. Whether you decide to cycle indoors or out this winter, now is a great time to make adjustments to improve your com- fort and biomechanical efficiency in the saddle. You can make many of these same adjustments on the stationary bikes at the WAC. Getting the right fit will help make every riding experience better. e easiest adjustments on your bike and available on most stationary bikes without purchasing additional parts are to the saddle height, fore and a placement, and tilt. Other standard adjustments include the length and angle of your stem. e stem is what connects your handlebars to your bike and affects how far you must reach for the handlebars. ere are many other adjustments you can make to your bike, but these few should get you close to a good fit and improve your efficiency and comfort. —Mike Chen is a physical therapist with MTI Physical erapy at the WAC, located on the 4th Floor of the Clubhouse in the WAC Wellness Center. He is also a regular cyclist. WAC members may schedule an appointment with Mike by calling 206.839.4780 or emailing wac@mtipt.com. MTI is in-network with most major health insurance companies. There are three main angles to consider when adjusting your bike for a better fit: 2. TRUNK ANGLE This is the angle formed by your hips and trunk while your hands are on the handlebars. Your seat should be high enough so that you can lean forward comfortably. The angle between your hips and trunk should be 45 degrees with your hands on the brake hoods but may change based on personal preference. The rider here is in a more upright position. 1. SHOULDER ANGLE This is the angle formed by your torso and arms while in riding position. While grasping the handlebars, your arms should be perpendicular to your torso. In other words, your shoulder angle should be 90 degrees. 3. KNEE ANGLE The third main angle to consider is the one formed by your knee while your foot is at the bottom of your pedal stroke or just before. While at the furthest part of the pedaling motion, your knee should retain a slight bend. Your inner knee angle should be 140–148 degrees.