Here is a great video on proper bike setup that features Angie Sturtevant from CycleOps.
Host of the Indoor Cycle Instructor Podcast - the #1 Internet radio show for and about Spinning / Indoor Cycling Instructors and Cycling Studio owners.
John is a member on the AFS (Association of Fitness Studios) Advisory Council.
Holding certifications from; Schwinn, Heart Zones, Team ICG and Life Time Fitness, John's held regularly scheduled cycling classes between 1998 and 2015 when he moved to Florida.
When the weather permits, you'll find him riding and leading outdoor groups by himself or with his Tandem partner (wife) Amy.
John is a member on the AFS (Association of Fitness Studios) Advisory Council.
Holding certifications from; Schwinn, Heart Zones, Team ICG and Life Time Fitness, John's held regularly scheduled cycling classes between 1998 and 2015 when he moved to Florida.
When the weather permits, you'll find him riding and leading outdoor groups by himself or with his Tandem partner (wife) Amy.
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The youtube link is wrong.
🙁
Seems to work for me.
Well, I have a number of concerns with what is demonstrated in this video (eventhough I’m a huge fan of CycleOps and own their bikes). Since one of my specialties is biomechanics, I’m very picky about how bike setup is done, but more importantly taught to instructors who in turn will teach others. Here are a few things to consider that were not shown correctly/included in this video. My comments are just an overview. I’d be happy to expand on anything you are interested in learning more about.
(1) Starting Seat Height:
Although Angie did eventually adjust the seat height for the rider, it is helpful for indoor cycling instructors to place the seat (and handlebar) height in the approximate position BEFORE the rider mounts the bike. There is a simple method that will get you very close. I wont go into detail, but will happily expand on it to anyone interested.
(2) Determining Seat Height
Although Angie viewed the leg in the dead bottom center position(6’oclock), the most important part of observing this position is the position of the foot. It must be level with the ground. If you allow a rider to place their heel at any height they want, you will get a different measurement every time. Now keep in the mind that a level foot will create a steeper/greater angle.
(3) Fore-aft Position.
Basically the same concern as above. The foot needs to be placed in a consistent level position to ensure accurate/reproducible measurement. Second, there are 2 methods for aligning the knee. The first is to drop a line from the base of the knee cap (distal patella) to the axle of the pedal. The other method is to drop a line from the front of the knee to the end of the crankarm. If you drop a line down from the front of the knee cap to the axle (or center) of the pedal like Angie did, the rider would be positioned behind the axle. So one has to be careful not to mix methods.
It is also important to note that one must revisit a riders seat height after changing their fore-aft position. Due to the angle of the seatpost, moving the seat forward “lowers” the saddle and moving the seat backwards “raises” the saddle.
Instructors should be further encouraged to view the rider from behind to determine if they are rocking their hips. Often times a rider can look correct when viewed from the side, but may be compensating for a saddle that is too high or tight muscles which results in rocking.
(4) Benefits of a Lower Handlebar Position
Angie correctly pointed out that handlebars that are too low can place stress on the lower back. However handlebars that are too high can hinder the riders ability to engage hip flexors and glutes, sacrificing a great amount of power. The key here is safety and proper form.
(5) Handlebar Fore-Aft Position
There is a chance you could get in the ball part using the forearm length method for determining handlebar fore-aft, but their are too many factors (flexibility, injury, confort, core strength, etc.). The best way to determine proper fore-aft position is to have the rider place his hands in position 2 (wider-grip, beyond the bend of the handlebars). Have the rider place their pedals at a 45-degree angle and look at the relationship between their elbow and knee cap. There should be a fingers width distance between them. You can also use this method to determine accurate handlebar height….
As you can tell, there are a number of factors to consider. It is not complicated, but needs to be performed using a consistent technique to ensure accurate and safe results. In the end, the rider’s flexibility, strength, injuries and comfort must be considered above any measurement. As I mentioned earlier, I can expand on any of the points above if desired. – Cheers, Tom.
Thanks Tom, What happens in a rushed “I’m new can you help me get set up?” with 5 minutes to go before class start?