One of the most important things to do when getting ready to ride is
to find a bicycle that fits your body. A properly fitted bike allows
your joints and muscles to work more efficiently and reduces stress that
may lead to injury. The ultimate goal is to select a bike that’s right
for both your body and the terrain on which you’ll be riding.
Touring bikes have larger, lighter frames and drop handlebars on
which the rider leans forward. They’re commonly used for long-distance
street riding and racing. Due to their aerodynamic design, touring bikes
generally create lower wind resistance, allowing the rider greater speed
with less effort.
The firmer tires and more rigid frames of a touring bike produce a
higher impact on the body. Specifically, the rider absorbs the jolts and
bumps of the terrain, increasing the chance of riding-related muscle
strains and injuries. The rider’s posture on touring bikes tends to flex
the lumbar (low back) spine, which can feel better for riders with
certain back conditions, but may aggravate pain from disc injuries. Drop
handlebars can cause some shoulder and neck tension, as well as being
tough on hands. To relieve the pressure, change your hand position often
and consider wearing padded gloves.
Mountain bikes have smaller frames, thicker tires and straight
handlebars. The rider sits upright, which reduces pressure on the back,
neck and shoulders during riding, especially if there is disc
involvement. These bikes also have slack frame geometry, which allows
the bike to absorb the shock of the terrain and cushions the rider from
muscle strain and fatigue. A mountain bike’s wider tires will grip the
terrain better, but because they are heavier and have increased
friction, these bikes tend to be harder to pedal. Geared for climbing
and changes in terrain, mountain bikes enable riders to pedal up steep
inclines at a higher cadence. Higher cadence and smaller gears decrease
the effort of large leg muscles, causing less fatigue.
Hybrid bikes have become incredibly popular in recent years because
they blend the best characteristics of both road and mountain bikes into
a bike that is sturdy, comfortable, and fast. Ideal for both street
riding and bike paths, most hybrid bikes have an upright lightweight
frame, made of aluminum or steel. Handlebars are typically flat – like a
mountain bike – and go straight out from the stem. The wheels on a
hybrid bike combine characteristics of both road and mountain bike
tires. Wider than a road bike wheel, but less bulky than those on a
mountain bike, these tires offer a smooth ride on a variety of terrains.
Many hybrids have front fork suspension and/or seat post suspension to
absorb significant force from potholes or bumpy bike paths.
When shopping for a bike, it’s a good idea to have a professional
help you select the right type and fit of bicycle for your riding style.
Some guidelines to use for finding a bike that fits:
Frame size. The bike frame size should be 65% of the rider’s
inseam measurement.
Saddle position and height. The typical bend in the knee (when
the leg is in the straightest position) should be 25-30 degrees. The
saddle should be relatively level.
Fore/aft saddle position. Place pedals at 3 and 9 o’clock. While
seated on the bike, drop a plumb line from the front of the kneecap
of the forward leg to the front axis of the pedal—it should hang
straight. By adjusting your saddle to position the knee over the
axis of the pedal, you will generate maximum power and less stress
on the kneecap.
Reach. When positioned with elbows bent, hands on brake hoods
(or mountain bike grips) and forearms parallel to the ground, the
front hub should be blocked from the rider’s view.
Handlebar/brakehood placement. Handlebars should be about the
same width as the rider’s shoulders. Handlebars should be set so the
bottoms of the drops are parallel with the ground. Brakehoods should
be set halfway down the bend of the bars so when the rider is on the
hoods, forearms are relaxed and parallel with the top tube.
Cleat position. Center the ball of the foot over the pedal axle.
Don’t forget, safety is important. Always wear a helmet!
Don’t let a nagging pain or injury stop you from riding! For
additional information on getting “fit” for the road or to schedule a
Free Injury Evaluation*, call the Aurora Sports Medicine Hotline™ at
(414) 219-7776 or (800) 219-7776.
*Due to federal law, Medicare, Medicaid
and TRICARE patients are not eligible for this service.
Aurora Sports Medicine Institute is part of
Aurora Health Care, a not-for-profit health care provider and a national
leader in efforts to improve the quality of health care.
