Taking some time to learn how to properly adjust the bike to your body will make your workouts more pleasant and a safer experience too. Riding the bike when it is incorrectly adjusted can result in discomfort and increase your risk of injury. Once you have established a proper riding position, take a few minutes to ride the bike and determine that your position is comfortable. Start pedaling at a slow pace with your toes and knees pointed directly forward. Hold the handlebar lightly and in a position that allows your shoulders and upper body to relax. Pedal easily, at a low resistance until you feel confident that you could ride in that position for the duration of your workout.
Seat Height Adjustment
- Standing next to the bike, adjust the seat until it is about hip height.
- Rotate the crank arms until the pedals are in the vertical position: 12 and 6 o’clock.
- Place your foot in the toe cage of the pedal closest to the floor and mount the bike. Ensure that the ball of your foot is over the center of the pedal. Your leg should be slightly bent at the knee, about 5 degrees.
- If your leg is too straight or your foot cannot touch the pedal you will need to lower the seat height. If your leg is bent too much, you will need to raise the seat height.
- Dismount the bike. Then loosen the knob on the seat post and adjust up or down as necessary.
- When the seat is in the desired position, tighten the quick release to secure the seat post.
- Note the final position mark on the seat post for future reference.
Seat Placement Adjustment
- Sit on the bike with the crank arms in the 3 and 9 o’clock positions. A proper forward/back position (for road bike training) of the seat is achieved when the small bump at the top of your shin is above the pedal axle.
- Dismount the bike. Loosen the knob under the seat and slide the seat forward or backward as desired; tighten the knob.