Bike Fit - Foot position

[zaslinger]

A riding partner pointed out that my foot position is not right:

 

Heel raised & toes pointed down, even on the down stroke.

 

I didn't notice until he pointed it out. Otherwise I'm comfortable on the bike.

No knee aches, etc.

 

Should I push the saddle back?

If so, how far?

 

Should I move the cleats further back on my shoes?

If so how far?

 

Should I do both?

 

BTW, I ride a duel sus Yeti, want comfort for Wine2wales & Sabie Experience.

[Wernervdmerwe]

Odd question, but if you drop your heal, does your leg extend too far?

Could just be a bad habit, not a setup issue?

[Wernervdmerwe]

But to answer your question, it really depends on quite a few things, dropping the saddle will be an obvious start, but I'd vote to have a setup done just to be sure.

[zaslinger]

good point, not sure, will check.

 

Buy "does your leg extend too far?" do you mean my knee going to lockout?

 

If so, I think my knee stays very slightly bend. It doesn't go straight or past straight to "lock out"

[JohannSnyman]

I think that as long as there are no pains, why mess with it?

You might cause more problems than you solve...

[David Marshall]

Saddle height, when measured from extended pedal to top of the saddle, should be 109% of the rider's inside leg measurement (measuring straight along the crank and seat tube. If measuring from the center of the crank bolt it will be inside leg measurement * 0.889.

 

Saddle setback is best measured with the rider seated on the bike (level) and relaxed with the cranks horizontal with the floor. A weighted line held on the side of the knee (mid joint) should pass vertically through the pedal axel/ball of foot. If you are alone you can get the approximate position by using the following formula

 

(inside leg measurement minus 76.5cm)/4+6cm. This is the distance from the center of the bottom bracket to the vertical line dropped from the front most point of the saddle.

 

If your current set up close to these measurements I doubt your action is due to the bike setup. In any event I would not be too concerned because you obviously were in front for him to make the observation!

[Fitter]

A riding partner pointed out that my foot position is not right:

 

Heel raised & toes pointed down, even on the down stroke.

 

I didn't notice until he pointed it out. Otherwise I'm comfortable on the bike.

No knee aches, etc.

 

Should I push the saddle back?

If so, how far?

 

Should I move the cleats further back on my shoes?

If so how far?

 

Should I do both?

 

BTW, I ride a duel sus Yeti, want comfort for Wine2wales & Sabie Experience.

 

Toe-down can be caused by a number of things. If you are comfortable riding like this, by all means continue. There is absolutely no need, in the absence of some or other problem, to change riding position based on comment passed by other riders. Your style will develop over time so nothing is cast in stone.

[Wyatt Earp]

Toe-down can be caused by a number of things.

Such as that the rider might have good flexibility in pushing his foot forward but not good flexibility pulling his foot back.

Foot pointing or heel flattening is an old wives tale, it boils down to each individual, there is no "correct" way per say.

[zaslinger]

Thanks for the sanity check guys.

Yes I was in front, :-)

 

@ Chowder, I'll consider myself blinded by science.

I'll study / re-study your response and see where I find myself.

 

Been riding approx. 70km on both Saturday & Sunday for the past couple of weeks with no pain.

But I think I might gain in power / efficiency by adjusting my foot position.

Damn, I need all the help I can get.

 

Thanks again for the info.

[SwissVan]

A riding partner pointed out that my foot position is not right:

 

Heel raised & toes pointed down, even on the down stroke.

 

I didn't notice until he pointed it out. Otherwise I'm comfortable on the bike.

No knee aches, etc.

 

Should I push the saddle back?

If so, how far?

 

Should I move the cleats further back on my shoes?

If so how far?

 

Should I do both?

 

BTW, I ride a duel sus Yeti, want comfort for Wine2wales & Sabie Experience.

 

 

The answer my friend is in your post....

 

If it aint broke dont fix it.

[david16v]

A riding partner pointed out that my foot position is not right:

 

Heel raised & toes pointed down, even on the down stroke.

 

I didn't notice until he pointed it out. Otherwise I'm comfortable on the bike.

No knee aches, etc.

 

Should I push the saddle back?

If so, how far?

 

Should I move the cleats further back on my shoes?

If so how far?

 

Should I do both?

 

BTW, I ride a duel sus Yeti, want comfort for Wine2wales & Sabie Experience.

 

 

You setup could be an issue. Just because you don`t get any pain does not mean your setup is right! The reason behind a bike setup is to use all three muscles (equally) in your legs. You might be using one more than the other and not realize until you have a bike setup. You also cannot ask a question of "How far back should my seat go, this means you have not had a proper bike setup.

 

I know of riders who have never had a setup and have been riding for several months without any pain. Once they had the proper setup they battled for a while to adapt to the new setup as the ratio of all three muscles worked on the previous setup were very out!

 

You can do a basic setup in the following order:

1) Measure in-seam leg length X 0.883 (Amount could be slighlty incorrect)

2) (Use Measurement from #1)Measure from mid-crank to top of saddle (Parallel with seat tube)

 

3) Cleats should be inline with the bone on your pinky toe (Slightly behind the ball of your foot)

 

4) Hang the weight off the bone below your knee, should hang middle of the pedal shaft (Which you tighten into the crank arm) (Therefore directly over the ball of your foot) If this does not line up then you need to move your saddle back/forward so the weight is directly in-line with you pedal shaft on the inside of your crank arm.

 

5) Now this is where you need a Goniometer to check the angle of your knee. (Should be 25-35 degrees)

 

6) I made my own on AutoCAD and set it to 30 degrees (Nice mid-way point)

 

I used to think my setup was right. No leg/knee pain. The ocassional back pain, but it would not occur on every ride.

 

Since my setup I have not had a days pain! NO BACK/KNEE/LEG PAIN!

My advice would be to get a proper setup. Will definitely be beneficial!

[zaslinger]

Thanks David. I think my setup is very close to being good.

But I think a proper, paid for, setup is maybe overdue.

 

That way I can stop second guessing and get on with riding :-)

[rodga]

who would you guys recomend to do a proper setup?

im in centurion, but dont mind traveling to south for a good setup

 

thanks

[AndreZA]

who would you guys recomend to do a proper setup?

im in centurion, but dont mind traveling to south for a good setup

 

thanks

 

Jaco Ferreira in PTA http://www.mytrainer.co.za/

[zaslinger]

right, googled the hell out of it.

did the measurements as suggested here and compared with other online info.

 

And my seat is maybe a bit low by 1cm. not going to move it yet.

by all available info, my seat was a little too far forward i.e. knee too far over my toe.

 

Cleats are good.

 

I moved the seat back till my knee was over the pedal axle - approx. 2cm .

done 2 morning rides and my pedal action looks better, my foot is flat (not toe down nor heal down)

 

Also felt my glutes working more.