Getting the right bike riding posture is very crucial for balancing, speed, and safety. The rule of the thumb is that the knee must always get a slight bend even when the foot hits the bottom point of the pedal.

The position you take should not bring about the extra strain, pressure, or pain on any of the body parts. This post explains the right posture when riding your bike.

The position you take should not bring about the extra strain, pressure, or pain on any of the body parts. This post explains the right posture when riding your bike.

Benefits of getting the best riding position

Because people have varying heights, bikes are made with different sizes for legs, arms, torso and other parts of the body. Therefore, the best position for another person might not work for your situation. Maintaining the right riding position has the following benefits.

  • Brings extra comfort
  • Provides higher efficiency
  • Improves the rider’s bike handling
  • Helps to optimize on speed
  • Reduces orthopedic damage

The main things to consider when selecting the correct riding position include knee position, saddle height, hands position, foot position, and reach.

Cycling saddle height:

This is the distance from the saddle to the top of the bike’s seat. When the peddle is at the lowest point in a stroke, the leg should not be fully stretched. Rather, it should be bent at about 25 degrees. If the bend is less than 25 degrees, it means that the leg muscles are not stretching enough for the optimal force. Besides, if leg rocks back and forth on the saddle, the height is considered too high.

If the bend is less than 25 degrees, it means that the leg muscles are not stretching enough for the optimal force. Besides, if leg rocks back and forth on the saddle, the height is considered too high.

To get it right on saddle height, adjust it at 109% inside the leg. The additional 9% provides for the extra extension of the foot ball. However, make sure to factor the height of your cycling shoes.

Cycling knee position

This is the position of the knee in relation to bike pedal. To get this right, make sure to hold pedals in a level or horizontal position.

The straight/ plumb line starting from knee joint should be vertical above crankarm. If your knee is ahead of the pedal axle, you are likely to be forced out of position when riding at high speed.

The rider’s reach

The reach is the distance between brake levers and ride’s shoulders when in an upright position. The best position should allow the rider to sit at 45 degrees to the bike tube.

This can be adjusted by extending or reducing the handlebar stem. With the correct reach, a rider reduces strain on muscles and neck. Breathing is also less restricted for better performance.

The hand positions

Handlebars should be positioned a little lower in relation to the saddle top. Note that if the handlebars are too low, the bending can cause back pain. A slight bend on the elbow is crucial to help reduce shock on the road.

The shape of the handlebars provides three main positions; tops, hoods, and drops. If you are cycling for longer distances, consider using gloves and bar tape to help shift the hands.

The right pedal foot position

Shoe cleats adjustments determine the correct pedal foot posture. Your foot ball should be positioned on the top of the pedal spindle for extra efficiency and lowering risk of injury.

If you take a different position, the foot and entire leg can take an unnatural twist and raise the possibility of a knee injury.

The cleat should be adjusted further to ensure that the foot rests in line with the direction of forward motion.