Hello Everyone !
Ultra cycling and bikepacking are demanding disciplines that test both body and mind over long distances.
To optimize performance and prevent injuries, a proper bike fit is crucial. Joel Steve, a former professional triathlete and endurance expert who has raced many triathlons as well as the infamous Race Across America, shares his essential tips for achieving an optimal bike fit.
3 PRO recommendations on bike fit for bikepacking and ultra cycling
1. Cleat position: the foundation of everything
The position of the cleats is often overlooked but is fundamental for optimal comfort and efficiency during long rides.
Why is it important ? : Cleats determine the position of your feet on the pedals, directly influencing your pedaling and power distribution.
How to adjust them correctly?
- Front/back position: The cleat position can be moved forward or backward according to the cyclist’s comfort zone. A position too far forward can lead to overstretching, while a position too far back can overwork the Achilles tendon.
- Lateral adjustment: It is crucial to ensure the cleats are centered in relation to the pedal axle to avoid knee pain.
- Q-Factor: The distance between the crank arms should be adjusted to match the width of the pelvis and the position of the knees.
PRO Tip: A neutral cleat position is generally recommended for ultra cycling to minimize injury risks and ensure smooth and efficient pedaling over long distances.
2. Saddle height and position: comfort and performance
The height and horizontal position of the saddle are key elements to avoid pain and maximize performance.
Why is it important ? : A poorly adjusted saddle can cause back, knee, and hip pain, reducing endurance and riding enjoyment.
How to adjust them correctly?
- Saddle height: A saddle that is too high or too low can cause pain and decrease pedaling efficiency. To find the ideal height, sit on the bike and ensure your leg is slightly bent when the pedal is at its lowest position.
- Horizontal position: The front/back position of the saddle should be adjusted according to the type of race. For bikepacking and ultra cycling, a slightly back position can offer more comfort over long distances.
PRO Tip: Ultra-endurance cyclists, like those in the Tour de France, should adjust the height of their saddle to limit muscle shortening and avoid tendinitis. A slightly backward position helps reduce muscle fatigue.
3. Handlebar position: balancing comfort and aerodynamics
The position of the handlebar affects not only comfort but also aerodynamics and bike handling.
Why is it important? : A poorly positioned handlebar can cause shoulder, neck, and wrist pain, and impact overall performance.
How to adjust them correctly?
- Handlebar height: For long distances, it is preferable to slightly raise the handlebar to reduce strain on the back and neck. This allows for a more relaxed and comfortable position.
- Bar angle: The angle of the bars should allow for a natural and comfortable grip without straining the wrists.
- Aero bar position: For bikepacking and ultra cycling, aero bars can be useful to vary positions and relieve muscles. However, they should be adjusted to avoid overworking the arms and shoulders.
PRO Tip: For triathletes and ultra-endurance cyclists, the handlebar position should be slightly different. Triathletes will prefer a lower and more aggressive position to maximize aerodynamics, while ultra-cyclists will opt for a higher position for comfort over long distances.
Bike fit is an essential component for any cyclist wanting to engage in bikepacking or ultra cycling. By following these PRO tips, you can not only improve your performance but also prevent injuries and fully enjoy your long cycling adventures.
Remember that every cyclist is unique, and consulting a bike fit expert for personalized adjustments can be beneficial. Investing time in a proper bike fit can make the difference between a pleasant ride and a painful experience. Happy riding!
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