Is a Bike Fit Necessary?
When I first started biking as an adult, I had no clue about bike fitting. I didn't even know it was a thing or that it could make my ride more comfortable. I only cared about finding a fast and lightweight bike to race triathlons. So, I snagged a carbon bike off Craigslist, thinking it was a great deal. But boy, was I wrong! I had no idea what I didn't know about bike fitting.
When I first got the bike, I only rode it enough to know I could complete the distance for the races I had signed up for, which wasn't very far. 8 miles was my first triathlon cycling distance. So, I rode my bike 8 miles the week before the triathlon to be sure I was "ready" to race. After all, I was a runner then and knew I could run 8 miles, so surely riding a bike 8 miles was not impossible. So, that is all of the cycling practice I had going into the first triathlon. For Christmas that year, my husband bought me an indoor trainer to use when the weather was bad so I could "up" my cycling game. I realized my bike was not as "comfortable" as I thought. I couldn't ride for more than 15 minutes a day, and if I rode two days in a row, I couldn't make the ride on the third day because my sitz bones were too sore. It was like sitting on a medieval torture device!
Notice my stretched out arms, and though my foot is not yet at the bottom of the pedal stroke, we can see it will not be properly extended at the bottom. These two things show/tell us the reach it too long and the saddle is too low.
So, I joined the local triathlon club to learn more about what I didn't know. At one of the meetings, they talked about how people look when they ride bikes that don't fit them. The speaker said, "If the bike is too big, the person looks like Superman." I laughed, thinking how anyone could ride like that and be comfortable. That laughter was short-lived because, at the end of the season, I saw the photos of myself at my hometown triathlon. I was the one looking like Superman - stretched out on a bike that was too big.
Determined to make things right, I got a proper bike fit at my local bike shop. The fitter checked all of my flexibilities, strengths, and weaknesses. Then, I got on the bike, and he said, "This frame is too big for you; it is a size 54cm." I didn't know what 54cm meant, but I knew what "it's too big" meant. I was in slight shock because I had no idea, and I knew we would not buy a new bike, not right then, anyway. Since it was my only bike, I decided to make some changes to make it work. Three and a half hours later, I walked out of the bike shop with insoles for my shoes, a new saddle, narrower handlebars, and a shorter stem. It was more comfortable, and I could ride longer without pain and fatigue. I rode that bike for another year or two before getting a road bike that actually fit me. The bike was a 48cm XS, which made a dramatic difference in how it fit, rode, and handled. I felt like I was flying! So, the moral of the story is, don't be like me! Get a proper bike fit before you start riding. You'll save yourself a lot of pain and discomfort and won't look like Superman on a bike that's too big for you!
Is a bike fit necessary? I think yes! Now, it is not that simple. There are several types of "Bike Fit". We will discuss each here to help you decide the depth of what you need.
Bike Sizing – Free and a necessity
Having the right size frame is crucial for your comfort on the bike. A frame that is too big or too small can cause discomfort and strain. Seek help from a quality bike shop to determine what size frame you need. They will measure the gap between the top tube and your crotch and make sure your reach is correct. Knowing the right size frame to buy is helpful in finding a good deal on a used bike or purchasing a new one.
Saddle Sizing – Free and a necessity
This is equally important as getting the right size frame. For years, I rode on a saddle that did not fit me because I did not know there were different sizes available. I was uncomfortable and had to space my ride several days apart because my sitz bones would be so sore. I learned I had the wrong saddle size once I started racing with my local bike shop. They did an easy test to measure the width of my sitz bones and recommended a saddle width based on the geometry of my bike and the type of riding I was doing. I later sized down one more saddle size because it was the most comfortable for spending hours on the bike. Many bike shops will measure your sitz bones for free and recommend what size saddle to try. Some even have demo models you can use for a week or so to see how it feels. Getting the correct saddle size is important, but finding the right saddle is a whole blog on its own, as there are so many options. Your local bike shop can guide you in the right direction based on the type of riding you do.
Standard Fit - Cheapest
With the most basic Fit, a bike fitter/assessor will take your current bike, adjust the saddle height so that you have a comfortable pedal stroke, adjust the fore/aft of the saddle to assist with your reach and pedal stroke, and potentially change out your stem and handlebar height to make your reach more comfortable. This is the minimal adjustment I would say a rider should have. This is for casual riders who will not spend hours on the bike. This adjustment may also be sufficient if you are returning to sport from a long break or recovering from injury. The standard Fit is cheap. Most of my local shops will do this for free on a new bike purchase. If you already have a bike, this usually runs under $30 and takes about 20-30 mins. Call your local bike shop beforehand to be sure they provide this service, confirm the cost, and see if you can walk in or need an appointment.
This is my new bike. Notice this different in the bend of my arms? This will help me to better absorb the vibration from the road and have less neck, shoulder and back pain. I am also able to get more aerodynamic because the frame is the right size for me. I can produce more power with less effort ride pan free. I am more comfortable and faster.
Advanced Bike Fit – Best Value
With this bike fit, all the adjustments of the standard Fit are included, but the bike fitter will also look at your flexibility to make the bike more comfortable to ride and set your riding position in a way that best suits the type of riding you do (mountain biking, endurance cycling, road racing, cyclocross racing, etc.). They may encourage you to change the width of your handlebars to streamline your body better, give you more stability, and adjust your cleat alignment (if you ride clipped in). With all these things being measured, they will also give you a copy of all your measurements for future use, making the setup on your next bike a little easier and faster. I encourage all my athletes to get this type of Fit. This is the most basic Fit for anyone spending hours on the bike weekly. Triathletes, endurance cyclists, and casual riders would all benefit as it makes the bike more comfortable, reduces pressure points, and gets you and the bike in alignment to reduce your risk of injuries and tight spots. Making the bike fit you and where you are in strength and flexibility will enhance your riding pleasure and keep you healthier.
Dynamic Fit - most expensive for the serious racers
This type of bike fit is specifically designed for cycling or triathlon enthusiasts. It is the most expensive and may take some time. The Fit will involve measuring all angles and capturing a video of the process (depending on where you go). Before and after shots will be taken to show the changes made. Some shops use hand tools to measure joint angles, while others use digital sticky pads to measure these angles. You might think the latter method is more accurate. Still, the quality of information received depends on the fitter's skill and experience. In fact, a top-notch "old-school" bike fitter with good people skills and cycling experience will likely do a better job and charge less than a low-end fitter with fancy tools. During this Fit, the aero bar comes into play. These allow serious enthusiasts to optimize aerodynamics and endurance. Aero bars aren't just for triathletes anymore; many endurance gravel riders are adding clip-on aero bars to their bikes to provide another riding position for long rides and to reduce wind resistance.
Where to find a local bike fitter
To get the best bike fit:
Ask a local cyclist who the best bike fitter in town is.
Check forums or ask your team or club for recommendations.
Remember to call for an appointment if it's more than bike sizing.
Please note that changing any component on your bike will result in an added fee for the part used. The installation fee is likely waived.
Whether you're a seasoned cyclist or just starting, bike fitting can make all the difference in your comfort, performance, and overall enjoyment of cycling. From getting the right size frame to finding the perfect saddle and handlebar position, different bike fit options are available to suit your needs and budget. Don't wait until you're experiencing pain and discomfort to get a bike fit. Take the time to invest in a proper bike fit, and you'll enjoy your rides more, ride longer, and avoid injuries.
