5 BIKE SET UP TIPS TO BOOST YOUR CYCLING COMFORT AND PERFORMANCE

[@andrewlucero3553]

I am subscribed! I made a seat adjustment with your advice that has helped. I lowered my seat and moved it back. I'm developing more power, and I have more endurance (my quads were really burning with any significant effort. Thanks for helping an old guy!

[@BulletproofCycling]

Thanks for sharing 👍👍

[@lukeedobosco3176]

I how are you

[@lukeedobosco3176]

I want setup shadow

[@darrenbarlow5759]

Spot on about the stem and bars. I had a very advanced biomechanical bike fit for my main road bike. Stem reduced to 80 mm but more importantly the bar width went from 42 to 40. Not only did it help the reach/comfort but also put my wrists at a much better angle. Oh and the first thing they started with my feet, my arches. The casted them and built me inserts on the spot. Great video!

[@BulletproofCycling]

Thank you Darren. I see so many bars that are too wide. Makes a huge difference 👍👍👍👍

[@davegee124]

@@BulletproofCycling spare a thought for us mtb'rs :(

[@paisano85]

Another great video! Thanks for the wonderful information!

[@BulletproofCycling]

Thank you

[@gimmeagig]

Wow, I'm just an old hobby rider with a vintage steel road bike but I'm getting some really valuable information here.

[@BulletproofCycling]

Thank you @gimmeagig - Nothing wrong with vintage steel 👍 I once rode the length of the UK on a beautiful steel Dawes frame. Keep spinning 👍

[@gimmeagig]

@@BulletproofCycling that's what I have, a Dawes echelon but it's brought into the New millennium with some new components :-)

[@BulletproofCycling]

@@gimmeagig awesome - mine was a Galaxy. - you enjoy the many years that beauty still has 👍

[@climbhigh96]

Another great bike-fix video... so much good information in here. I will try some of it alleviate my neck pain and hand-numbness issues on my gravel bike.

[@BulletproofCycling]

Thank you 🙏

[@stevenmorson2634]

Thanks for the tips on seat height had issues with my knee stretched been off bike watching your video hope to be back on next week thanks Scott

[@cigarluv]

Thank you for pretty good advise, help a lot!

[@BulletproofCycling]

Thanks 🙏

[@chrism5433]

Fantastic. We all wish what we know back then lol . getting a bike shortly. I'm 54 . rocking and rolling but need a fit to optimize my training.lets see lol cheers 🍺🚲🙏🍺

[@monkmchorning]

Spot on with the collapsed pelvis analysis. Sizing bikes to riders and doing some fit coaching, I wondered what might be the cause of it. I probably did this when I started riding 50 years ago, probably to open up the hip angle to apply more force to the high gears and slow cadences I was pushing.

[@BulletproofCycling]

👍👍👍

[@matthewkramer8613]

Totally agree that the shoes should fit well with light to medium sock thickness. In the cold months I use thermal booties that velcro over my shoes and well above the ankle. Booties help keep the heat in and often rain resistant.

[@BulletproofCycling]

👍👍👍

[@11356p]

Thank you again for another great vid!

[@BulletproofCycling]

Thank you 🙏

[@janrobinsonus]

Best videos so informative

[@BulletproofCycling]

Thank you Jan 👍👍👍

[@danielatkinson5976]

Thanks!

[@BulletproofCycling]

👍👍

[@markoverall2950]

Great video .very helpful thanks

[@BulletproofCycling]

Thank you Mark 🙏

[@warwickpadmore4644]

Hey, coach! As always, entertaining and informative. Indeed, most of us amateurs try to emulate the pro peloton - which is obviously absurd. One tendency I have noticed, however, is the that the pro cyclist is often seated with the sit (sitz) bones on the nose of the seat when riding on the flats. On roadside shots or overhead zoom, the latter third of the saddle appears to be exposed. Conversely, I seem to be always running out of saddle, even with it set back to max. Cheers!

[@BulletproofCycling]

Thanks Warwick, yes this common, more so now with short nosed saddles. They are slightly wider at the nose to let you get this position. It helps the loading through pedals. I am actually going to do a video about it.

[@jasonjenkins1975]

Great Vid well explained thank you

[@BulletproofCycling]

Glad it helped Jason - Thanks

[@crailwah]

Like this guy . Great info

[@BulletproofCycling]

Thank you 🙏

[@jpdaye]

Just dropping gem, ty! That salsa move tho 👌🕺🏻

[@BulletproofCycling]

👍👍👍👍🙏

[@NasionalSkateboards]

Greetings from Costa Rica!

[@BulletproofCycling]

Hi. Thanks for connecting. What’s your favourite cycling?

[@eugeneismanto1222]

Hi Coach, great video ! I watch lot of your video about numbness and saddle sore. but I do not find about the explaination about saddle tilt for endurance and the effect of it. I still looking my best setup to overcome my shoulder (below neck area) fatigue / hurt for long riding. hope you make another video about this ! always thank you for your information. !! :)

[@BulletproofCycling]

Thanks Eugene - I will do that 👍👍👍

[@eugeneismanto1222]

@@BulletproofCycling Thanks coach hope your subscriber grow more!

[@petrieme]

Great video. Question - with so many modern bikes adopting proprietary seat posts, stems, bars fully integrated, how do you approach that in a bit fit session? I have a wilier zero example.

[@BulletproofCycling]

I measure the rider before they buy 👍

[@embejeden]

Good vid!👍 But still waiting for full "Saddle Fore/Aft" one😁

[@BulletproofCycling]

It’s on the schedule 👍

[@georgehinds9104]

Just had a bike fit..but I'm haveing saddle soreness underneath my sit bone. But this is acurring before and after my bike fit

[@BulletproofCycling]

Hope your fit dials in your position and helps. Check those sit bones against the width of saddle 👍👍👍

[@matthewkramer8613]

Hi. I have been your channel and wisdom . Been trying to dial in my saddle on my cross country bike for some time. Can you discuss saddle shape and where the sit bone should rest on those various shapes? You mentioned a few time the 120mm area should be in the ball park but on some saddles this would be outside the sit platform. Are some types of saddles designed to sit more on the front half? At what point do you know the saddle is probably not the right shape? Does bike geometry play a part in the type of shapes that work best or is this more to do with the rider? If I indent to ride uphill for two hours how much tilt is a good place start? Are most saddles designed to be mounted level? Thank you for all the tips and help here!

[@BulletproofCycling]

I will cover various saddles Matthew 👍👍👍

[@johnmcdermott9589]

+ My customer bike has 58 Headtube and have a 54 Top tube. So I got a Sarto.

[@florianmuncheberg7844]

Hi coach, quick question regarding the 120mm point from the back of the saddle. Would this be referring to the BRP (bio mechanical reference point) that Selle Italia is using? They describe this BRP as being the line where the saddle is 70mm wide. In the case of my Selle Italia saddle this BRP of 70mm is further front than the 120mm from the back. Which one should I be using for my saddle height measurements etc.? Measured height differs by about 6-7mm. thanks in advance and many thanks for all your useful practical tips on this channel!

[@BulletproofCycling]

They are close and doing similar things - just creating clean repeatable reference points 👍👍👍 Thanks for engaging in my channel

[@zaahierstanley955]

Top vid

[@BulletproofCycling]

Thank you 🙏 Zaahier

[@manongpo]

Coach when you say you ride a size 52,53 frame size is that the top tube? Thank u We're very similar I'm 5'11 Long legs 35inseam short torso long arms..

[@BulletproofCycling]

Bikes don’t always match top tube to frame size. If aero frame I focus on stack height as big difference between 52 and 54 frames in this style. But I am always in this spectrum of sizes

[@jauxed]

I just feel like going to this guy's studio and tell me a story from Wallace in braveheart.

[@BulletproofCycling]

😂😂😂 I can do that - I should do a bike fit wearing a kilt 😂😂😂

[@jauxed]

LMAO!!!

[@joerenner8334]

I want to go because I'm a similar age. Can share a funny story about racing a time trial with Alex Stieda back in 1990. And coach likely has a million better stories!

[@MP-Mauro]

Off the bike workouts for the pelvis: is indoor rowing any good for pelvis functionality on the bike? Any dowsides?

[@BulletproofCycling]

That is good exercise. No downsides really - just depends on how much you do and whether you recover from it 👍

[@Sir-Prizse]

I'm hopelessly overtrained, but I still have to keep going until I get my driving licence (and a car) so I don't have to cycle to work anymore and can take a break for at least 12 months. I haven't done any sport in my spare time for a year now, my race bikes are gathering dust.... So I ride extremely slowly and suddenly realize that I can no longer ride my aggressive position and have now massively distressed the position. I ride a Trek Domane AL Disc in size 54 with a body height of 175 cm and an inner leg length of 82,5 cm... but I have massively reduced the saddle height and the reach, simply for more comfort, because I could no longer ride without pain.

[@BulletproofCycling]

Sorry to hear this. I hope things settle down for you soon and you get to recover.

[@JayLato]

If feel fine everywhere but I'm super manning a bit therefore i'm reducing reach from 420mm wide 110mm stem to 400mm wide 90mm stem, how far can I drop the bar at 90mm? I'm thinking 10mm drop? Thank you

[@BulletproofCycling]

If you mean your stack height then it really depends on how you feel in terms of reach and flexibility. I actually don’t push folks to low stack height as it can impact on a few things around how their quads work. Done folks also can’t lower their head any more but with lower hands they create more air resistance rather than less. Just play around with things and see how it feels. Comfort is fast!

[@JayLato]

@@BulletproofCycling ah interesting the lower hands will create more frontal area since some people can’t lower their heads it makes sense. I ended up reducing stack height by 1cm with the new 400/90mm carbon cockpit. It’s a little more comfortable, it’s easier to ride with my elbows at 90 degrees while still holding on to the hoods. I’m leaving it as is though I’m not lowering it any more. Thanks again!

[@31.8mm]

what exercises would you recommend for people who sit a lot and for those cyclists who do long miles already but don't spend time for off bike strength & conditioning?

[@BulletproofCycling]

Focus on basic standing to seated squat. Go down as far as you can with high chest and feet roughly pointed like the clock face of 14:50. Just adjust width to feel comfortable. Try and push your butt backwards as you drop (as if you are reaching to sit on a chair) As you straighten your legs and come back up the top I want you to clench your butt really hard and hold for 3 secs. Then lower and repeat. Aim to do 3 x 10 sets (30 secs rest). This will help activate your glute muscle. A lot of people who sit down a lot have their glute switched off. This is an easy exercise to start with. Do it EVERY time just before you are going to ride your bike.

[@31.8mm]

@@BulletproofCycling alright thank you very much

[@percyfaith11]

Exactly where are you aiming to place the ischial tuberosities on the saddle? I come back from a 2 hour ride and I have two 5cm wide red spots on my bum, right over the sit bones where all the weight is concentrated. I often have to stand up or get out of the saddle during the ride in order to relieve the pain and pressure.

[@BulletproofCycling]

With most saddles it’s 120mm from the back of the saddle.

[@paule4]

Hi Scott - would you also say a 70mm stem on a lightweight road bike (Orca) is within the realms of possibility? I currently have a 90mm and am thinking of reducing it. I am used to 70mm stems on my old (late 80s) steel bikes (a racer and a tourer; those stems were the old ~90 degree angle types that were a single piece comprising a vertical section as well as a horizontal section). I probably should have bought the 47" frame instead of the 49" and that would have saved me 13mm on TT length. A new 70mm stem would bring the horizontal distance from the centre of the handlebar to the centre of the seatpost to about where it is on my old steel bikes ie approx 60cm. Thanks for your help!

[@BulletproofCycling]

It’s short - can you get a 70mm for the Orca. If it’s what you need and can get one then go for it and see how it performs

[@paule4]

@@BulletproofCycling Yeah, it's not listed in the options until you click "buy" and then it appears. I've emailed them to check. Torn between that and the 80.

[@johnmcdermott9589]

Really good tips. I have my feet measured and bought some Lakes and now have Custom Lakes so it matches my hair ( joke) :)

[@BulletproofCycling]

Haha brilliant John - thanks for sharing

[@VictoriousTransfirma]

I dont know if my seat is to far forward or to back for my height i am 4'9 female and im experiencing right inner to front knee pain and i have to sit toward front of seat to reach handles

[@Bigsbeee]

58- Joined cycling club age 13 Boy did I get some stick for wearing funny shoes, helmet etc. I remember see Paul Sherwen and Co and my coach Harold Nelson house. I raced till 25 Remember on a training camp in Majorca 1988 and not long been using the first LOOK pedals. Did over 150 mile one day and next day realised damaged my knee. Had to sit the last week out return and straight to osteopath and injection in my knee. Had a break but returned to cycling fee tines and every time that knee forces me to stop. Now with internet and great video’s like this it has given me hope. I’m 5’-10 also , 32”” seam Now riding specialized diverge gravel bike. Have a 52 and 54 here and I actually feel better on the 52. Back in the day I rode 22 -1/2”” Bugger all seat post and 44 cinelli bar and stem. 172.5 cranks etc I’m on 170 now. Currently trying to dial my position in and having a tough time with this knee ! I may come and see you after lock down but good drive from Manchester. I’m off to move my seat back and cleats back see if that helps. Many thanks for these tip’s Scott. 👍

[@BulletproofCycling]

Wonderful message. Thank you. We have similar backgrounds. I hope that knee doesn’t stop you spinning. I plan to keep sharing videos from bike fit studio during lockdown so will do one on cleats and share my experiences 👍👍👍 Hope to see you one day 👍

[@Granahe501]

Hi Coach Scott, a subscriber here from the Middle East. Please allow me to ask advise from you. I was diagnosed with C2-C3 disc bulge and L5-S1 Disc bulge. I have re-setup my road bike into rise handle bar, 20 mm; stem length, 90 mm; positive 6 degree rise; saddle height, approx. 71.5-72cm. Is changing my drop bar will help in my case? Thank you.

[@BulletproofCycling]

Hi Edwin - thanks for the message 👍 I have titanium plate holding C5 - C6 together after an accident many years ago. The shorter stem and increased stack height will assist you but please be careful as you are still moving your head forward so gravity will still impact on it when it reaches. So you have more pressure on C2-3 area. I am sure you are following a therapy routine to assist with disc bulges. I know of many cases that have worked out very positive with good rehab exercises. Although I would love to say these changes would help, I can’t offer a medical report etc - stay safe and keep me posted on how you progress 👍

[@Granahe501]

@@BulletproofCycling Thank you so much for your kind response and advice Coach Scott. Yes, I heard that in your video that you'd C5-C6 issue before. This is the reason I got the courage to drop you a message. I have no programmed therapy right now. I only do chin tuck and isometric neck exercises and spine stabilization for my L5-S1 disc issue. Ok, I will look for 80mm long stem. I will follow your technique in determining the reach, like the one you had demonstrated, to position the 2 hands parallel to the ground and gradually drop the hands into the hoods. Cheers.

[@Kelso66]

After being measured I was advised a stack of 600 and reach of 340. I have yet to see a frame of those measurements...

[@BulletproofCycling]

What bike are going for ?

[@disydaau5659]

Bonjour, je ne parle pas un mot d'anglais donc je ne sais pas si vous me répondrez mais je vais quand même vous posez ma question. Je vois que vous utilisez le système Bikefitting et justement j'ai eu cette étude lors de l'achat de mon vélo. On m'a trouvé 708 mm d'hauteur de selle avec un entrejambe de 818 mm qu'en pensez vous. Je n'arrive pas à m'habituez à cette hauteur car je me trouve trop bas. Je vous remercie pour les renseignements que vous pourrez m'apporter. Cordialement

[@BulletproofCycling]

Merci pour votre réponse. J'utilise une application de traduction car mon français n'est pas assez bon pour répondre. J'utilise le système de bikefitting mais je ne l'utilise pas à 100% pour créer la taille du cycliste. J'effectue des scans de pédales et mesure la flexibilité avec le pilote dans différentes positions de hauteur de selle. Je trouve que le système de bikefitting a tendance à produire des chiffres qui rendent la portée trop longue et la selle trop basse pour de nombreux cyclistes. Je suggérerais d'ajuster progressivement votre selle de 5 mm seulement et de voir ce que vous ressentez ou d'envoyer un e-mail à votre installateur et d'expliquer votre situation. Il se peut que vous ayez été configuré avec un ajustement de type plus confortable et que vous ayez besoin d'un ajustement plus de type course. J'espère que cela t'aides. Prends soin

[@disydaau5659]

@@BulletproofCycling Thanks, I will try. Keep it up, it's very informative. Take care of yourself.

[@tefltoulouse]

@@BulletproofCycling Bikefitting puts your height too "haut" not too "basse" in my experience. By about 1 cm. But yes, defintitely too long by about 3cm!

[@lfoster7601]

Ah shoes. Try finding cycling shoes for a foot that is wide though the ball and flat as a plank... 95% of cycling shoes are way too tight for me. Hence I have some very old and very smelly pairs that have been restrapped a few times... Sidi Mega work but not available in many models. Northwave with the original innersoles swapped, Luck which I fell over by accident in France looking for a pair of Sidi Megas :-) They do wides in most models...

[@BulletproofCycling]

So important you get those shoes correct Foz. Have you ever tried Lake?

[@lfoster7601]

@@BulletproofCycling Many moons ago in the 1980s when living in the USA. Part of a shopping exercise where i swapped toe crushing Diadoras for some semi toe-crushing Sidis. The Lake's at the time (33 years ago...) were either width fit or length fit (i.e. normal size too tight, bigger size wide enough but foot just slid to the end and crushed my toes anyhoo) and the Sidis were marginally better on both. You've got the latest Lakes down at Sprocketts, right? Next time I'm on the hunt I'll try them. My Sidi Megas are the best fit I have, but they're pretty much unobtainium. They don't do all models as a "mega" and very few shops carry any of the mega range.

[@BulletproofCycling]

@@lfoster7601 yeh got Lakes - worth checking out - you joining sweat fest tonight

[@lfoster7601]

@@BulletproofCycling Intending to

[@johnboyginger]

Great stuff thank you. Everything you’ve said rings so true. Just binned my narrow Fiziks for a proper fitting pair of Lakes. Game changer.

[@marcellosalvatore3500]

you so funny lol

[@BulletproofCycling]

😂👍👍