Bike seat height is important to get right for comfort, for cycling efficiency and performance, and to avoid injuries. It can take a little time, but you can do it at home as you don’t need much equipment or experience to make a seat post adjustment. Don’t forget that factors like saddle setback, cleat position, crank length and even padding, can affect the optimal cycling seat height.
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How do I know if my saddle height is wrong?
- Pain at the front of the knee: a saddle that is too low
- Pain behind the knee: a saddle that is too high
- Hamstring pain: overextension because of a saddle that is too high
- Hip pain: rocking as you pedal because of a saddle that is too high
- General discomfort while riding
How do I know if my saddle height is right?
- You maintain stable, horizontal hips through the stroke cycle
- You maintain approximately 90 degree angle feet to shin through the stroke cycle
- When your foot is on the pedal and the crank arm is in the six o’clock position the leg should hang straight (but not locked)
How do I set the saddle height measurement?
There are several ways to do this:
- By feel: read above for how you know when your bike seat is right.
- The heel-to-pedal method: your leg should be completely straight in this position.
- The classic 109% measurement: have a friend measure from your crotch to the bottom of your bare foot then multiply it by 1.09; use that figure to set from the top of the saddle to the pedal spindle when the crank arm is in the six o’clock position.
- The LeMond 88.3% measurement: have a friend measure from your crotch to the bottom of your bare foot then multiply it by 0.883; use that figure to set from top of the saddle to middle of the bottom bracket.
- Go to a professional bike fitter who will look at the whole host of factors including your individual nuances like longer legs than torsos, or poor flexibility.
In any case, seat post adjustments, either up or down, should be made one at a time and in single millimetres. Ride the bike between each adjustment, noting the differences in power output and comfort. Don't stop tweaking the measurement if the result doesn't feel optimal when you're riding.
And don’t forget that we are here to help! At Sutherland Physio we can do a bike fit with you, to make sure you’re at optimal positioning for riding comfort, power and minimising risk of pain and injury. Contact us to move better.
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Date Published: Thursday, November 28, 2019
About The Author
Hi! I'm Tom Hol
Tom brings a fresh approach to business ownership, focusing on keeping his staff happy. He does this partly because he knows it keeps his clients happy, and partly because he gets real pleasure out of making sure his team are stimulated and progressing in whatever area of the business interests them. Tom has always put his whole self into what he is passionate about, and is one of those fortunate people whose passion, and work, are one and the same. An almost 10-year career as a chef saw him running a well-known hatted restaurant in Potts Point, appearing on the TV show, Iron Chef, and working with some of Sydney’s most respected and innovative Executive Chefs. However, when his passion for human movement and mobility took over, Tom orchestrated a career change and retrained as a physiotherapist. Graduating from Australian Catholic University in 2016 with a Bachelor of Physiotherapy, Tom sought out the game-changers in the physiotherapy field and found an instant fit with Physio Inq. Tom started work at the Engadine clinic in January 2017 and within a short period of time, was managing the clinic, and enjoying his new profession. Tom, with his wife and business partner, Laura, purchased the Physio Inq Engadine clinic in 2018. Under their guidance, the clinic grew, and in 2022 it was relocated across Station Street, to a commercial property three times the original clinic's size. In 2019 Tom and Laura opened their second clinic, Physio Inq Sutherland: a huge undertaking, but nothing too daunting for the Hols. Tom leads by example and encourages people to maximise their achievements. He is always thinking about getting the best results out of the efforts that are put in.
