-
Step 1
Check your seat height. Having your seat too low is one of the biggest mistakes new riders make and can lead to knee and lower back pain. Your seat should be high enough so that you leg is fully extended when the pedal is at its lowest point without having to reach.
-
Step 2
Level your seat. If the seat is angled downward you may be slipping forward putting strain on your wrists, hands and lower back. If the seat is angled upward, you may be putting too much pressure on your groin and tailbone.
-
Step 3
Adjust your handlebar height. Most riders are comfortable with the handlebars being 1 to 4 inches below the seat height. Your body should be at a 45-degree angle when you are resting in the lower grips of your handlebars.
-
Step 4
Determine the right handlebar reach. If your seat is too close to the handlebars you may be putting too much weight on your back and arms. This will also make your bike harder to handle on difficult terrain. If the seat is too far away, you will have to reach more, causing stress on your lower back, neck and shoulders.
-
Step 5
Sight your cleat alignment. The cleats of your shoes should allow the balls of your feet to rest over the pedal axle with your ankles at a natural angle. Adjusting your cleat position may require the eye of a trained professional, but is worthwhile to prevent knee and ankle stress injuries.
