By Rick Schultz
During my bike fits, one of the value added benefits I provide my clients is to show them how to sit correctly and pedal effectively on their bikes. Coupled with correctly-sized crank arms, they cannot believe how much easier and pain-free cycling is.
Here are the typical results I see. This recent client is pedaling at the same steady perceived level of effort riding on a simulated 1% grade.
|Sitting straight up in saddle. Hands off the bars. I call this Quad-Dominant cycling||200|
|Dropping to hoods & roll the pelvis forward = glute activation, toe-pointing through 6 o’clock||218|
|Same as above but feet flat through 6 o’clock||232|
|Same as above but feet flat and pulling through 6 o’clock||252|
P.S. here’s what Hunter Allen, cycling coach and co-author of Training and Racing with a Power Meter, has to say:
“The glutes have 50 watts in them! Roll that pelvis forward and engage the glutes. Most people don’t do this because it pinches their peroneal nerve and makes them numb, so seat choice is critical! And they have to be taught ‘how to address’ the bike. Similar to ‘addressing the ball’ in golf.”
Coach Rick Schultz is an avid cyclist who trains, races and coaches in Southern California. Rick is an engineer by trade, and in addition to being a coach, he's a bike fitter and prolific product reviewer. He's the author of Stretching & Core Strengthening for the Cyclist and Bike Fit 101: Your Toolset for a Great Bike Fit in the RBR eBookstore. Check his product reviews website, www.biketestreviews.com, and his coaching site, www.bikefitnesscoaching.com. Click to read Rick's full bio.