Buying and setting up the right bike, in the right way: A Comprehensive Guide Buying and setting up your bike correctly is crucial for comfort, efficiency, and injury prevention. Whether you ride a road bike or a triathlon bike, following these steps will help you achieve a better fit. Here’s a step-by-step guide inspired by professional bike mechanics and bike fitters. Purchasing Bike and Shoes Some elements of your bike can’t just easily be adjusted. These are things you need to consider when you purchase your bike:
Most brands have clear guidelines for sizing based on average body types. If you are in the middle of those categories, there should be not much to worry about. However, if you tend to cross different size patterns, you might want to try them out before purchasing, if possible. One option could be to rent for a day. Also, the frame size depends on the type of rider you are, whether you are looking for comfort or competitiveness. Although bikes are considered key, the shoe size and width are critical for defining your comfort too. People with wider feet, often struggle with pain over longer races, this leads to loss of pedal efficiency or a more difficult transition to running. Draw your foot length and width on a piece of cardboard and compare it with your insole. If there is a significant difference (5-7mm), you might want to consider a change in size or brand. DIY Setup When buying a new bike, we always recommend asking for a basic manual setup by the bike store mechanic, this is for ease of use and the ability to comfortably bike immediately. How you go from there is up to you, your budget and whether you are a competitive age grouper, or just enjoy the rides and the sport. If you buy your bike online, or want to keep finetuning your setup, below are initial DIY guidelines you can start with, but also consider a professional bike fitting for optimal performance. There is a logic to the madness of bike fitting: from the feet to the knees, hip, shoulders and grip, setting up the cleats, saddle and handlebars.
Saddle: The saddle might be the most important part of your comfort on the bike as it carries your weight, affecting the split to your handlebars and driving your pedals. IF your saddle is too high, your hips will rock as you pedal. If the saddle is too low, you put extra pressure on your thigh muscles and create less efficient propulsion.
Aerobars: For triathletes the aerobars might be more important than the handlebars. Don’t forget that for triathletes the position is slightly less aero and aggressive than for pure time trial performance. This extra comfort improves the transition to running. It is up to the athlete to determine the right mix of aero and comfort for optimal total performance.
Remember that if you are adding setup aerobars on a road bike, your saddle height and setback might have to be adjusted to be comfortable. Ideally, the angle between your shoulders and upper arm should be 85-90 degrees (maximum 2cm behind the elbows) when resting your elbows in the aerobar pads. Note that the setup of handlebars and aero bars can significantly depend on your core strength, allowing you to have a more competitive position. Professional setup Of course it is always better to have a professional setup your bike, but this can set you back a few hundred euros or dollars. There are a lot of options, so we will give you some guidance below:
Conclusion Setting up your bike at home can be a rewarding process that enhances your cycling experience. While professional bike fitting is always recommended for precision, following these steps can get you started on the right track. Remember, the key is to make small adjustments and listen to your body’s feedback. For more in-depth tips and personalized advice, don't hesitate to consult with your coach or a professional bike fitter. Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey! BONUS TIPS COACH GLENN:
When starting to compete in sprint and olympic distance triathlons, a basic setup of your road bike by the mechanic at the bike store might be the right way to go. The time on the bike is shorter and does not involve aerobars. However, as soon as you evolve to half and full distance triathlons, I highly recommend a professional fitting. The expense is worth it and will make your life so much more comfortable, not only on the bike in training and racing, but also off the bike and into the run. Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! Add comments on our social media channels (see header)
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Coach Glenn* Founder and Head Coach GR&AT Endurance Training * Ironman Certified Coach Categories
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