11 Bike Fit Tips To Make You FASTER & More Comfortable On The Bike

A professional bike fit taught me that slamming your stem probably won't make you faster, saddle height could be holding you back when cycling climbs and 9 other road bike bike fit tips to help make you more comfortable and faster on the bike.
Whether you choose to get a professional bike fit or do a bike fit at home it's a cost-effective way of improving your cycling experience. These bike fit tips could help you cure that cycling back pain, knee pain or diagnose that uncomfortable saddle.
In this video, we'll cover bike saddle height, saddle width, saddle comfort, how to climb hills better cycling and advice on road bike stack height and reach.
Let us know any of your bike fit tips in the comments section below...
You can read more about the bike fit here: road.cc/content/feature/what-...
With thanks to Luke Craddock and Synergy Performance: www.synergyperformance.co.uk/
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⚫️ In this video
0:00 Introduction
0:26 Foot/pedal connection
0:58 Get shoes that fit right
1:52 Arch support
3:13 Physical Assessment
4:13 It's not your saddle's fault!
6:28 Short nose saddles
8:26 Saddle width
9:24 Saddle height & Climbing
10:24 Slammed stem = slower?
12:30 Bar width
13:50 Your position should change over time
14:45 Outro
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[@evanshaw17]

As a former pro cyclist, this advice is actually 100% accurate. I don’t understand the comments here other than people who are afraid of being taken advantage of which is understandable that said this fitter knows exactly what happens if you don’t get it right and why and what to do about it this person’s got a lot of experience and scientific knowledge. I know that I began my life as a professional cyclist, and got expert advice and it changed the way I rode considerably my Time trialing my hillclimbing, am I descending all improved, and if that wasn’t enough pain that I had in my neck for several years of training went away completely without this I would’ve never gone on to do the things. I did check the guy out. He’s got a lot of good stuff to say.

[@WowRixter]

I know someone who paid $400 for a 'professional' bike fit before he bought a bike. He ended up buying the 'recommended' bike. It was way too big for him as we his friends noticed. A different bike fitter came to the same conclusion. Every fitter on KZbin, who's also doing it fulltime as their real job, all have different opinions. It's not a science, if it was we could all put in a formula and get a perfect fit

[@PhiyackYuh]

@@WowRixtertheres no perfect fit. If there is you are being delusional. Humans are not symetrical whilst the bike is. Theres a range between angles. Bike fit is not magic pill to your crap position. You also need to do work off the bike. Im sure most of commenters dont want to do that because it takes time. That like a surgeon operating on you thinking its fix already and you dont have to do anything. Guess what, you need to do rehab 😂

[@DavidJones-bl2yz]

So who did you ride for as a pro cyclist then

[@tommeeboy]

I could have listened to Luke talk all day, love hearing people talk in-depth about niche topics they've specialized in. Great video!

[@Check-it-out]

I have been cycling everywhere for over 40 years. If there is ONE problem i think is the most common is the narrow shoes. I have seen guys riding on their SOCKS because their shoes were hurting too much. BUT… the number of wide models is ridiculously small. Fortunately, Fizik has recently expanded their range of wide shoes. I immediately bought a second pair after testing the first pair in case they cancel this model in the future. It’s that important ! On warm summer days your feet expand a lot. AND we mortals do NOT have to sprint as if out lives depend on it ! Even with loosely tightened BOAs you don’t have to fear of slipping out of your shoe if you wear the right size (length). Also; it takes a long time for your feet to recover from serious irritation from too tight shoes. So…GIVE THE WIDE FIT A TRY IF YOU CURRENTLY FEEL ANY DISCOMFORT !! It is such a treat for your feet !

[@alexkerslake4613]

Luke is incredibly knowledgeable and helped me with a bike fit and lactate profiling. The guy is passionate about the science behind his work, would definitely recommend his services to anyone. Great video

[@fLowKnows]

This guy's methodical, holistic and rationale based approach is refreshing to watch, for e.g. explaining the implications for narrowing the grip (not just shoulder pressure but impact on breathing). Also, importantly started not with cleats but with shoes.

[@markwinn9729]

Love to see a follow up to this. How did it feel back on the road for climbing, bike handling, endurance, etc. Did anything change initially? Also would be good to see a checkup to see what changed for you over time. Call it a series.

[@edwinwong9547]

+1

[@janb4406]

Yes! That would be interesting to see.

[@jorgecarrillo3550]

“You’re not MVDP “ 😂😂😂 the guy that got the fit actually does look like MVDP 😂

[@aixpert291]

What is mvdp?

[@richards4422]

Go to 10 bike fitters and you will get 10 different set-ups !!!

[@jovan.vuckovic]

There are probably a lot of shit bike fitters out there

[@easterlake]

Absolutely

[@kelsoncheng]

much BS

[@joerenner8334]

10 good ones will spot all the same things.

[@richards4422]

@@joerenner8334 You are operating on the false premise that there are 10 good ones !!!

[@JM-vy5tl]

Great content, thanks!

[@LuciTulcea]

This was extremely interesting to watch!

[@JDRELGOR]

One of the most important adjustments for me was the Q factor, once I put pedals extensions on I had no more shin splints, knee pain foot numbness. I've also gone to the point of full leg extension with the end of my femur over the pedal spindle, my foot doesn't float at the bottom of the stroke and the cleat as far back as possible. This works for me but then we are all different.

[@brothatwasepic]

I really appreciate this vid thanks

[@marcelschlebos3975]

So what a clever Guy the bike fitter is 👍🏻 young but very professional

[@lauratimmins2177]

Great info...my bike guy will be doing my bike on my new bike in the spring. They don't do fittings anymore where I'm purchasing my new bike. Very important to be comfy as possible to enjoy the ride.😊

[@davidgriffin8717]

Very good point comparing cost of a fit to bike upgrades. Assuming a steady/regular state of fitness a proper fits Sara could serve you well for 3-5 years or more, and provide base info for you as you get older and riding habits change.

[@tpawlicki]

A comfy bike is a fast bike. If I can ride 14hours in an upright position. That’s 14 more hours of training.

[@roadcc]

Absolutely!

[@jongom9328]

Funny, you seam almost insulted when he wants to adjust your fit. Well that’s the way it came across. Lol He was spot on when he said your fit will change week to week and month to month. It all depends on you and your level of activity / flexibility. The reason why pro’s don’t stay off the bike very long.

[@Check-it-out]

I would go to this bike fitter. But it is true that bike fitters hardly agree on anything. Placing the shifters slightly inwards is a good tip. I’ll try that 👍🏼

[@rickeverett3304]

Improve ypur comfort, improve your performance, enjoy riding more, any one is good, getting to all three is priceless, Even if different fitters have different outcomes most will improve your fit. Do it. Cycling can be better of we enjoy ot more, even if we are not MVP.

[@andrewtran5727]

There is a difference between a cycling shop giving you a bike fit to suit their bike based on the manufacturers heigh to size guide. And a body geometry fit which looks at you physically and how your body moves as shown in this video. Manufacturers try to make something that is one size fits all. But we as humans are different shapes and sizes. 2 people of the same size. One could be short legs and wide torso and longer arms. Other could be opposite. So you would have different bike sizes and stem lengths and handle bar widths and seat widths.

[@Pastamistic]

Mix in flexibility, hip impingements, posture, and past injuries that all need to be handled purely on an individual basis for good measure.

[@anthonycattouse1841]

Who’s the bike fitter he’s so knowledgeable loving it

[@roadcc]

Hi Anthony, Luke from Synergy Performance in Cardiff , he certainly knows his stuff :)

[@Tex735]

I am missing one important thing at "home" (the city where I live).... There just aren't any good bike fitters here. I've tried two and both had me all kinds of messed up. Saddle so far back that my hamstrings were completely deactivated, bars so high that I gravitated to the drops all the time, etc... It felt like they were trying to set me up on a beach cruiser when I have an S-Works SL7 and very decent flexibility and core strength. Just out of luck in my case...

[@paulgabatan5089]

Is there s part 2 on this?

[@josepheads5589]

Find a copy of Greg LeMond’s “Complete Book of Bicycling” and follow the setup instructions therein. That’s what I did 35 years ago and I’ve ridden pain and ache free since.

[@S2Sturges]

Greg got his fit from Paul Köchli the coach at La Vie Claire, as did Hinault for his book "Road Racing Technique" ... Greg's book seems more accessible than Bernard's although both ( I have both) are very similar but just as informative...

[@grahambell9831]

Great video 👏. A dialled in bike fit, correct shoe and cleat positions will bring comfort and enjoyment to your cycling......and ultimately a faster and fitter cyclist?

[@roadcc]

Cheers Graham! Not to mention preventing potential injuries

[@grahambell9831]

@@roadcc absolutely......arguably injury free or certainly a significant reduction or reoccurrence of injury, cheers road cc for your reply 👍

[@PowerpicxFactory]

Thanks for the great video. I learned a lot of new things. But I wanted to ask what company your white socks are from? 😬

[@roadcc]

Thanks for the comment, they're Universal Colours (From Sigma Sports)

[@californianomad4333]

Just get on your bike thank god we are blessed to have be able to ride and have fun , that’s all we need to do , everyone please stop overthinking things

[@neoneherefrom5836]

if you just want to ride your training wheels to and from McDonald’s then good on you Other people take their sport seriously and scientifically

[@ryoukokonpaku1575]

A bad bike fit is gonna hurt you in the long run if you ever try riding seriously and rack up milage. If all you do is 30 min commutes or a quick park ride, sure it doesn't matter much but if you start riding 4 hour rides, a bad fit usually will show sigsn either hand numbness and fatigue, and isssues with your bum and knees. If you don't fix those and power through that would potentially become an injury in the long run.

[@mattdavis855]

Awful advice

[@kfrivaldo]

thanks for the informative video. just curious, the armband that you have, a heart rate monitor (Coospo HW807)? I noticed that the bike fitter uses too :)

[@roadcc]

heya, thanks for the comment, they are Whoop bands which track your sleep/recovery among other things, the latest version is currently being reviewed but we have reviews of previous generations on the road.cc website :)

[@kfrivaldo]

@@roadccThanks a lot

[@FantaconeBoxWorks]

I would like to know his height, inseam length and current frame size

[@danielgulseren9783]

i put arch support in my Shimano Shoe´s, after that the numbness faded!

[@rondo761]

Don't forget to add the price of a new stem, saddle, bars and shoes to the 200...

[@lesthedog]

And the custom insoles, which cost nearly as much as the shoes! 😱😂

[@elleffeff]

The point where he implied, I am not MVP., though. 💀😢 Looks like very reasonable advice and methods.

[@hdhdhhehe6709]

I’d give this boy a very good fit indeed.

[@hobmarg]

what is the red tape on the fork for? Or is that part of the paint?

[@roadcc]

It's a strip of latex inner tube used to protect the frame/secure a timing chip during races

[@Pastamistic]

You can look at yourself from across the room by video yourself with a camera and review it later. What you do with that information based on the level of knowledge and experience you have is a different matter! Finding a true professional at what they do is always worth pay for.

[@kokonanana1]

I have an app called angle meter. Lets you measure your leg angle from the video/picture of yourself on the trainer that you take. Very useful for saddle height.

[@death2pc]

I just switched to 130mm cranks and it's the best!

[@funkytransport]

too long. 127.5 for me

[@death2pc]

@@funkytransport You're right. Thank you. I found out through trial and error. Me bad... I've now switched to 100mm and they're even better. I also just bought some aero/feng shui chain lube.... I spin even faster........

[@James-J-J-J]

So what did it change for you?

[@MellowBellow_]

Would the chamois in every different bib affect your bike fit?

[@WinsteadSpeedShop]

It can. Some of the Assos chamois are super think and can add like 1-2mm of saddle height.

[@mohammadtaufek5529]

yea some bike fitter even tells you that you have the wrong bike where the bike geometry for that particular brand is your exact size & the bike fitter or the shop owner pushing you to buy a new bike….. !!!!

[@onegrapefruitlover]

But where did you get that “exact size” from initially?

[@PhiyackYuh]

@@onegrapefruitloverthats what happens when they just go off the size charts on any website. Buy once, cry one. Get pre purchase bike fit!

[@huubmunstege3428]

The presenter with the MvdP looks...😉

[@gunterhackstock4480]

...probably more comfort... ...might better performance... If telling us if there was a improvement after some time, it would be best and beneficial. Otherwise nothing new that others didn't told a few times before; sadly.

[@jdennis94]

All these different theories, about 4 different bike fits all different and I still have back pain and foot numbness on my left foot only

[@LVSweetSammy]

Who is this bike fitter? And where is he located?

[@roadcc]

Hi Samantha, Luke from synergy performance in Cardiff

[@LVSweetSammy]

@@roadcc Very awesome. Now I just need to come over to your side of the pond. LOL

[@pakelly99]

No offence to any of the famous bike fitters on KZbin. I’m merely an amateur enthusiast, and it’s just one (my) opinion, no experience, knowledge, wisdom etc claimed here. But I was watching this and kind of blown away by both sides of the exchange, both from Jamie’s and Luke’s and was struggling to put my finger on why. I think of anything of the genre, this stands out for the its stark contrast versus the bikefitters one has become accustomed to on KZbin who it seems put so much effort, not into what they say vis a vis fit / components on the bike, position etc, but in industrial scale amounts, simply conveying to us the viewer, just how much of an :expert: they are, how wise they are, after all the years and years of experience they have and frankly come across as insufferable human beings. One in particular you may recognise from description, routinely scowling/shouting at the camera, throwing away whichever respective saddle etc it is, in contempt/frustration at all of us imbecilic mortals for having the temerity to use said saddle/pedal system etc. By contrast, here’s a bikefitter who comes across as passionately interested in bikefitting, cycling and knowledgeable on the myriad aspects of interrelated elements, but at the same time possessive of a level of humility, such that he’s not completely up himself and primarily treating the clip simply as a vehicle for an ego trip. Breath of fresh air and hopefully you do do a follow up subsequent to this session, the changes it led to and the [one assumes] take away flexibility exercises, and if these together with the passage of that time prompts any further adjustments.

[@gerrysecure5874]

Searching a fitter is like searching a plumber by ad. You have no clue what you get. Thats why you try only when you have a really serious problem you can't fix yourself.

[@Cycle.every.day.]

I'd love someone to go to 5 different bike-fitters 5 days in row, what the hell would happen? Fitters 2,3,4 & 5 should say "you're spot on" but bet they wouldn't, and if fitters 2,3,4 & 5 move you about then it's clown world.

[@DryhumorGuy-1]

There is nothing wrong with a bike fit if you think that you need one or just want to treat yourself to one, because it does take time to dial things in on a bike.....but If you do not have enough sense to know if you need a wide or narrow cycling shoe while you ride, than you not only need a bike fitter, but you must also need someone to help you put on your chamoi butter cream.

[@ravenilcorvo3218]

But he looks like VNDP

[@Morehills840]

A 42 looks way to small to me.

[@DurianriderCyclingTips]

Steve Hogg is the bike fit GOAT.

[@uncleronny6748]

Um, well, if this guy isn't the speaker cables of cycling then why is he wearing a gold watch?

[@JohnDoe-ci4ne]

OMG??? "like an engine mount" . Ischial tuberosity is not supposed to be fixed like an engine mount, as with anything like pressure sore developing, the body is supposed to move and shift weight and not in the same position for prolong periods of time. I was initially impressed when I saw him used a goniometer but then he said "like an engine mount." Sorry a decent physiotherapist and ICU nurse can tell you that you have no experience with pressure sores mate.

[@daviddawn9043]

Sorry this just put me off fit, I think you got to experiment yourself, you didn't look to happy with the slating lol

[@hobmarg]

Fitting makes a massive difference for a recreational cyclist, especially if you are a desk sitter and/or older and not athletic outside cycling. All the fitter's points are totally valid, and at the end of the day a more comfortable position will let you put out higher power for longer (within reason).

[@lazzaboyman8003]

I agree my bike fit exposed some flexibility and strength issues which were/are valid, did I like hearing I’m rubbish at squatting which makes me inflexible? No was it true? Yes. My comfort improved massively so I found it valuable.

[@mikespadafora9077]

I don’t find videos like this helpful. So specific that its useless

[@peterwillson1355]

One of the biggest scams out.

[@PuneethBedre]

Who gives a crap if he had done it for the views?!?! There are people who burn down Ferraris for views! Like the host said, he has touched 0.5 million people. It’s more good than anyone would do in the lifetimes. For all the critics, next time out money where your mouth is and do something impactful rather than point fingers!

[@richards4422]

You seem UNHAPPY .