Professional Bike Setup Let me take your bike in hand for a professional, effective setup, for maximum performance and endurance.

Road Bike

Before doing a bike fitment:

Put bike on stand and make sure bike is level and secure.
Make sure saddle is level.

Saddle Setback:

• Put the crank in the 3pm position.
• Make sure heal is at 30 degree angle with the pedal level to the floor.
• Place plumb line from point behind the kneecap, and determine setback position.
• Knee should be in line with pedal axel.
• Adjust saddle accordingly.

Saddle Height:

• Put the crank arm in the 6pm position.
• Make sure heal is at 30 degree angle with the pedal level to the floor.
• Put three dot-stickers on the leg. Ankle, knee and hipbone.
• Use angle tool and determine leg bend.
• Adjust saddle up or down so that the optimal leg extension is achieved (30 degrees)
• Remember 1 degree = 2mm
• Thus 5 degrees= 1cm

Cleat Setup and positioning:

• Using a black pen, draw a line over the ball of each foot.
• Put both feet on the shoe-jig and line the feet up, so that the ball of the foot is over the holes.
• Now measure the feet and fasten the jig.
• Put both shoes without cleats onto the jig.
• Move the jig 5mm back to compensate for the shoes heal.
• Line the shoes up correctly, so they are both straight.
• Use a TipX pen and mark the soles of each shoe.
• Then use a ruler and use the TipX pen to draw a straight line over the sole of the shoes.
• Now put the cleats back on and line the up according to the TipX line.
• The cleats should now be straight and over the ball of the foot.
• There are many different cleats and pedals, always go for a cleat that is either fixed or has 4.5 degree float.
• Float prevents knee pain, if its 4.5 degrees, anything more might cause knee pain.

Handle bar position setup:

• Measure shoulders, and determine handlebar width.
• Make sure the handlebar is in the right position, the bottom part of the drops, should be level to the floor.
• Then adjust the brake levers so that they are in the right position.
• The arm and hand should be in a comfortable straight position when holding on to the brakes.

Stem Length:
.
• This should be done when you are holding on the brakes, with your right leg in the 6pm position.
• Then measure the hip, shoulder to hand angle
• Angle should be close to 95 degrees.
• Example: at 105 degrees, then 10 degrees = 2cm ,thus go shorter by 2cm on the stem length.
• Adjust stem accordingly

Stem/ Fork height.

• Sit upright on saddle.
• Measure the shoulder blades, then keep measuring whilst the rider moves forwards and down to be brake position.
• Determine the gap that the shoulder blades have opened.
• 4cm is the minimum
• 9cm is the max
• Beginner 4cm, intermediate 6cm, serious or pro rider 8/9cm
• To lower fork take out spacers, every 1cm dropped will open shoulders 1 cm and vicar-versa.
• This may also change according to flexibility of each rider.

 

MTB/ 29’er Bike

Before doing a bike fitment:

Put bike on stand and make sure bike is level and secure.
Make sure saddle is level.

Saddle Setback:

• Put the crank in the 3pm position.
• Make sure heal is at 30 degree angle with the pedal level to the floor.
• Place plumb line from point behind the kneecap, and determine setback position.
• Knee should be in line with pedal axel. On a Dual, knee should be 5mm in front of pedal axle.
• Adjust saddle accordingly.

Saddle Height:

• Put the crank arm in the 6pm position.
• Make sure heal is at 30 degree angle with the pedal level to the floor.
• Put three dot-stickers on the leg. Ankle, knee and hipbone.
• Use angle tool and determine leg bend.
• Adjust saddle up or down so that the optimal leg extension is achieved (30 degrees)
• Remember 1 degree = 2mm
• Thus 5 degrees= 1cm

Cleat Setup and positioning:

• Using a black pen, draw a line over the ball of each foot.
• Put both feet on the shoe-jig and line the feet up, so that the ball of the foot is over the holes.
• Now measure the feet and fasten the jig.
• Put both shoes without cleats onto the jig.
• Move the jig 5mm back to compensate for the shoes heal.
• Line the shoes up correctly, so they are both straight.
• Use a TipX pen and mark the soles of each shoe.
• Then use a ruler and use the TipX pen to draw a straight line over the sole of the shoes.
• Now put the cleats back on and line the up according to the TipX line.
• The cleats should now be straight and over the ball of the foot.
• There are many different cleats and pedals, always go for a cleat that is either fixed or has 4.5 degree float.
• Float prevents knee pain, if its 4.5 degrees, anything more might cause knee pain.

Handle bar position setup:

• Measure shoulders width.
• To determine handlebar width add 6cm to shoulder width, then move grips so the measurement corresponds from the center of one grip to the center of the other grip. In case of a single speed or 29’er add 10cm.
• Example 42cm= 48cm grip to grip (center) 26 inch
• Example 42cm= 52cm grip to grip (center) 29’er and single speed.
• Then move brakes +- 1cm in from grip, angle brakes so the arm and hand can extend straight when holding brakes.

Stem Length:
.
• This should be done when you are holding on the handlebar, with your right leg in the 6pm position.
• Then measure from the middle of the body, shoulder to hand angle
• Angle should be close to 90 degrees.
• Example: at 100 degrees, then 10 degrees = 2cm ,thus go shorter by 2cm on the stem length.
• Adjust stem accordingly

Stem/Fork height:

• Sit upright on saddle.
• Measure the shoulder blades, then keep measuring whilst the rider moves forwards and down to be brake position.
• Determine the gap that the shoulder blades have opened.
• 2cm is the minimum
• 7cm is the max
• Beginner 2cm, intermediate 5cm, serious or pro rider 7cm
• To lower fork take out spacers, every 1cm dropped will open shoulders 1 cm and vicar-versa. This may also change according to flexibility of each rider.

 

TT Bike

Before doing a bike fitment:

Put bike on stand and make sure bike is level and secure.
Make sure saddle is level.

Saddle Setback: (Measure in aero position)

• Put the crank in the 3pm position.
• Make sure heal is at 30 degree angle with the pedal level to the floor.
• Place plumb line from point behind the kneecap, and determine setback position.
• Knee should be 3cm in front of axle for a “Ironman” TT Setup, and 5cm for a normal TT bike (20-40km time trial)
• For a road TT setup the tip of saddle has to be 5cm behind bb to comply with UCI regulations, keep this in mind.
• Triathlon, Ironman and biathlon have no rules regarding this.
• Adjust saddle accordingly.

Saddle Height: (Measure in aero position)

• Put the crank arm in the 6pm position.
• Make sure heal is at 30 degree angle with the pedal level to the floor.
• Put three dot-stickers on the leg. Ankle, knee and hipbone.
• Use angle tool and determine leg bend.
• Adjust saddle up or down so that the optimal leg extension is achieved (30 degrees)
• Remember 1 degree = 2mm
• Thus 5 degrees= 1cm

Cleat Setup and positioning:

• Using a black pen, draw a line over the ball of each foot.
• Put both feet on the shoe-jig and line the feet up, so that the ball of the foot is over the holes.
• Now measure the feet and fasten the jig.
• Put both shoes without cleats onto the jig.
• Move the jig 5mm back to compensate for the shoes heal.
• Line the shoes up correctly, so they are both straight.
• Use a TipX pen and mark the soles of each shoe.
• Then use a ruler and use the TipX pen to draw a straight line over the sole of the shoes.
• Now put the cleats back on and line the up according to the TipX line.
• The cleats should now be straight and over the ball of the foot.

Handle bar position setup:

• Find an aero and comfortable handlebar.
• Adjust aero bar according to personal comfort.
• For UCI TT events the tip of bar, excluding moveable part of gear lever,
• has to be not further than 75cm in front of BB.

Stem Length:

• When in aero position, try to get shoulder and elbow in vertical line,
• thus keeping position compact and pressure minimal on shoulders and triceps.

Stem/Fork height:

• In the aero position adjust height to get the rider’s back as flat as possible, this will be the most aero position,
• and will not cause any discomfort if the stem length is correct.