The average cyclist turns their pedals about 5,000 times per hour.
“That can lead to overuse injuries, especially if your bike doesn’t fit properly,” said Kelly Mueller, a staff physical therapist at Ohio State’s Sports Medicine & Rehabilitation, Gahanna.
Kelly spoke at a recent Pelotonia Rider Orientation. We had a chance to talk a little bit before the orientation and agreed that the most common mistake new Riders make is a too-low saddle. I see it all the time … and it can lead to knee pain.
Another common problem is saddles that aren’t quite level. Kelly said that you can use an actual level to measure your saddle “and it should be level for 99 percent of all Riders.”
I went home, found a level, put it on my seat … and the nose was too high, something I’d suspected for weeks but was kind of ignoring, hoping it would magically go away all by itself. I had it adjusted and now it feels so much more comfortable. Thanks, Kelly!
The goal of a proper bike fit is to make sure all you cyclists out there are more efficient, which translates to longer and faster rides that are less draining. And, a properly sized bike can nip any minor knee, shoulder, hip or wrist irritation in the bud before they flare up and become a persistent problem. If something is hurting when you ride, there’s a chance your bike isn’t set up properly.
Your saddle: You want your saddle to be the correct height, the proper distance from your handlebars and perfectly level.
Handlebars: You want them to be about shoulder-width wide and the proper height so you don’t put too much pressure on your shoulders and wrists.
Pedals: If you use clip-ins, you want the connection between your shoe and pedal to “be right under the ball of your foot,” Kelly said.
And yes, this all sounds like a lot for newer Riders.
So, what can I do if I can’t do all of the above myself?
You have a couple of options.
Your local bike shop (LBS) is number one. Most LBSs will give you a free fitting when you purchase a new bike, and are happy to do follow-up fittings as you and your bike adjust to one another. Most of the time, they put you and your bike on a trainer and use their eyes and years of experience to get everything just right. Some shops offer more comprehensive, computer-aided fits.
Call Kelly. Actually, you can email her at: Kelly.Mueller@osumc.edu. The bike fit that Kelly and her colleagues do at OSU Sports Medicine (in Gahanna and at the Martha Mooreshouse Medical Plaza on campus) are “more of a medical bike fit,” she said. By this she means that, if you’re someone with a pre-existing knee, neck or shoulder issue, you’re a candidate. Or, if you think you have a repetitive-use issue due to cycling, you’re a candidate. A bike fit from OSU Sports Medicine costs $100, but your healthcare provider may pay for some or all of it.
Steve Wartenberg is a journalist, cyclist and longtime Pelotonia Rider. Steve is one of just a handful who have pedalled every mile of every Pelotonia. This year he is setting plans to go above and beyond his fundraising efforts as a High Roller! steve.wartenberg@gmail.com
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