In order to pedal efficiently with maximum comfort and avoid injuries, it is essential that the bicycle seat is at the right height. Luckily you can adjust this size on virtually any bike and you will be able to do it too to get the best out of your bike.
Steps
Method 1 of 2: Adjust the Seat Height
Step 1. Remember that a seat at the right height allows you to pedal comfortably and consistently
You will find that the seat is in the right position for your height when your hips are stable on the bike and you will not have to move them left and right to reach the lowest point of the pedal stroke. When the foot is at the lowest point of the foot pedal circumference, the knee should be slightly bent and not completely straight or flexed.
- The knee should be bent about 25 degrees; about the same as when standing in an athletic position.
- If you don't have a tape measure, use these guidelines to adjust the seat height empirically: the knee should be slightly bent, the hips perpendicular to the leg as you pedal, and the overall position should be comfortable.
Step 2. Measure the inside leg length
This is the distance that separates the groin from the floor along the inside edge of the leg. Here's how to make a precise survey:
- Hold the spine of a hardcover book under your crotch, as if it were the seat.
- The feet must be 15 cm apart.
- Note the distance from the spine of the book to the floor. This is your horse.
- Multiply this by 1.09. The resulting product should be the distance in centimeters that separates the center of the crank from the top of the seat. For example: a 72.5cm horse multiplied by 1.09 results in a saddle height of 79.02cm. For this reason the top surface of the seat should be 79.02cm from the center of the crankset.
Step 3. Learn how to adjust the seat
All seat tubes can be loosened and adjusted where they fit into the frame. There is often a quick release lever at the base of the tube that you have to open and rotate by hand. If, on the other hand, there is a small bracket with a screw, then your seat has been bolted on; in this case you must use an Allen key or an adjustable wrench to loosen the nut just enough to move the seat.
Step 4. Adjust the seat height according to the length you calculated earlier
Slide the seat tube into the seat tube until it is at the correct height. It's worth making a small notch on the tube, so you'll instantly find the right spot in case the saddle slips or you need to lend someone the bike.
Step 5. Tighten the clasp firmly
You must press and rotate the quick release lever to the locked position or screw the nuts back with the Allen key or the wrench until you no longer feel any movement. Do not tighten to the point of creating problems loosening the closure in the future; the force you can apply with your hands is enough.
Step 6. Check the height with a test ride
Pedal into the driveway and take a rather slow test drive. Make sure you can comfortably reach the pedals, get on the bike comfortably and don't create hyperextension in the knees. Try standing up while pedaling to see if you can easily get off the seat. Make sure the saddle is straight, facing the road, otherwise your posture will be abnormal and uncomfortable.
- When you ride your bike, put your forefoot on the pedal. At this point the knee should be slightly bent (25 °) when the pedal is at the lowest point of its path; in this way you know you have found the ideal seat height.
- If you have quick release pedals or pedals with toe clips, then you must use them during the test, as they affect pedaling.
- Each person has a different physique, the size of your horse should be considered as a reference only. In the end you will have to adjust the seat height respecting your comfort.
Step 7. You can solve any problem by lowering and raising the seat slightly
If you are experiencing pain in your knees, then incorrect saddle height may be the main cause. Based on the type of pain, you can understand what the problem is. However, if you feel pain even after making all adjustments, see a doctor.
- If you experience pain in the back of the knee, the saddle is too high.
- If the pain is localized to the front of the knee, the saddle is too short.
- While pedaling, your pelvis must remain stationary and not sway. If you feel compelled to move your hips while pedaling, then the seat is too high.
Method 2 of 2: Adjust the Seat Position
Step 1. Know that the angle and advancement of the seat affect the comfort of the seat
Height isn't the only important factor. The seat can be slid slightly forward or backward, while you can increase or decrease the angle with respect to the seat post, so as to solve all recurring postural problems. To check for correct seat angle and advancement:
- As you pedal, stop so that one foot is at 3:00 (at the furthest point of the pedal's circle). The foot should be parallel to the ground.
- Imagine a straight line starting from the front surface of the knee and reaching the ground.
- This line should intersect the pedal at its midpoint. In other words, the knee should be perfectly above the pedal when it is positioned at 3:00.
Step 2. Loosen the bolt located under the seat to adjust the forward / reverse of the seat
This bolt is located at the rear of the seat and points towards the rear wheel; connects to the bracket that holds the small metal tube that fits into the stem. Loosen the bolt by turning it counterclockwise to release the grip that holds the seat in place.
Step 3. Make sure the seat is advanced enough to ensure a comfortable ride
You should be able to reach the handlebars without difficulty and the knee should be exactly above the pedal when it is at 3:00. To test this feature you should try to stand up while pedaling. If the seat is in the correct position, you should have no difficulty lifting yourself up without applying pressure or pulling on the handlebars. If you notice any of the problems listed below, then slide the seat slightly forward or backward while the bolt is still loose.
- Difficulty standing up, reaching for the handlebars and fingers numb: the seat is too far back.
- Uncomfortable position downhill and shoulder pain: the seat is too far forward.
Step 4. Make sure the seat angle is parallel to the ground
Use a carpenter's level to check that the seat is well aligned, in this way the body weight is well distributed during the pedaling and makes it more comfortable. That said, if you feel discomfort in your groin, you can always change the inclination slightly (no more than 3 °) in either direction.
- Women usually prefer a slightly downward-sloping seat for added comfort.
- Men, on the other hand, prefer a slightly upward sloping seat.
Step 5. Loosen the bolt on one side of the seat to change the angle
This bolt, usually located on the right side, allows you to easily change the seat angle and then lock it again. Some older models have two small bolts under the seat, one at the front and one at the rear of the tube, and you need to work on both to make this adjustment. You'll need to squeeze one while loosening the other to lift one end, just like it's a swing.
Never alter the angle of the saddle too much. First check the height and advancement of the seat and then adjust the angle slightly (in some cases it is not even necessary)
Advice
- It is best to adjust the seat height while wearing the shoes you plan to use during your rides.
- If the seat is too low, you will quickly tire of pedaling. If it is too high, you will be forced to extend your legs too far and sway your hips at the risk of falling.
- Most bike dealers will be more than happy to help you fit the bike to the right size or tell you how to make the changes yourself.
- When making the latest changes, make sure the seat is straight in relation to the bike and not turned to the right or left. This is an alignment that you can also check by eye.
- Bike frames are available in various sizes and models, their structure influences the position and comfort on the bike. The shop assistant will be able to help you find the right frame for you and adapt it to your needs.
Warnings
- Always check your bike before using it.
- If you ride a bicycle that is not adjusted to your size, you risk injuring yourself due to repetitive motion.
- Do not raise the seat above the line drawn on the tube indicating the maximum height.
