Often when you get on the saddle of the bike, you don't pay attention to some very important details for posture. Especially if you are approaching the world of two wheels for the first time, it's unlikely that you are aware of some of the fundamental rules of posture, which, however, allow you to make less effort and, above all, to avoid the onset of annoying physical pains. For this reason, maintaining a correct position on the bike while pedaling is not to be underestimated and it is good to know some simple adjustments.

In this article, with the help of our cycling mechanics and bike-fit experts, we have prepared a series of suggestions on how to quickly adjust the bike before each ride, without needing to measure yourself or undergo a biomechanical examination. Below you will also find a practical infographic on how to assume the correct position on the bicycle.

The correct position on the bike: Adjusting the saddle

The first element to pay attention to is the height of the saddle: if the saddle is too low when pedaling, the leg cannot fully extend and you end up "pushing with the knees", making much more effort than normal and especially favoring the onset of joint pains.

On the other hand, a too high saddle makes the ride unstable and strains the joints in the opposite direction, causing harmful hyperextensions of the knee. 

The adjustment of the saddle therefore is the first thing to do as soon as you get on the bike. Here's how: start by positioning the pedal downwards, in line with the vertical tube of the frame, then get on the bike, rest your heel on the pedal and check that the leg is almost fully extended. If the leg is bent, you can still raise the saddle, if it does not touch the pedal, it needs to be lowered, if instead it is extended, then we have reached the ideal height. In this way, when you move your foot to the right pedaling position, you will be able to exploit the strength of the leg throughout its entire extension, without overstretching the knee. This will allow you to make less effort and avoid the onset of joint pains, especially when cycling for a long time.

It is also important to check the position of the foot on the pedal when moving: keeping the pedal in the middle of the foot is wrong, as is pushing with just the tip. The correct position is obtained when the axle of the pedal is a little below the first metatarsal head, i.e. the point where the big toe attaches to the rest of the foot.

The height is not the only thing to adjust on the saddle, you must not forget the retraction in relation to the pedals. Each of us has different heights and body proportions, so it's important to facilitate the position when pedaling, moving the seat forward or backward. In this case the adjustment can be done as follows: get on the bike, position the pedal horizontally and place your foot in the correct position. Then check that the knee "falls" on the pedal axle as precisely as possible. If it falls further forward, the saddle will need to be moved back and vice versa. Be careful not to change the inclination of the saddle during these adjustments.

After the saddle adjustments are done, it often happens that you can't touch the ground well with your feet. This is considered normal. The ideal saddle height usually allows you to touch only with your toes, with the advantage however of making much less effort while moving.

However, if after trying the new settings you don't feel confident enough, you can always lower the saddle by a few centimeters until you find a good compromise between efficiency and confidence.

Adjusting the handlebars

In addition to the saddle, sometimes some handlebar adjustments are required, although this is less impactful compared to the first. The handlebar position can vary depending on the needs of your body and the style of your ride. Normally it is possible to adjust its height and in some cases its tilt as well.

Generally, the more upright you are, the more you risk straining the back and feeling every irregularity of the ground. On the contrary, if you distribute part of the weight on the arms, you lessen the load on the back. Generally, it's better to avoid a very upright position and balance the weight, even for those who do not suffer from back problems.

Using the gear and other tips for adjusting the bike

Using the gears is essential when you have to face differences in height and quite long routes, because it allows you to meter your energy, without asking excessive efforts from your body. To use the gears correctly, you must first of all understand what your ideal pedaling frequency is, i.e., the pace that you can maintain for a long time without getting tired. When you start to face inclines, the frequency begins to drop and that's when you start to shift gears, with the aim of keeping it constant, as if you were pedaling on a flat surface.

In addition to the gears, it's also very important to check the tire pressure: many cyclists often pedal with too low pressure, which causes higher friction and therefore an increase in fatigue. All tires have the ideal pressure range (min and max) embossed on them: it is necessary to check them periodically and maintain correct inflation, thanks to which you will make less effort, it will be more difficult to suffer punctures and you will also prolong the life of the tire, preventing the formation of cracks.

Now that you know how to correctly set your position on the bicycle, all that's left is to put yourself to the test with a nice ride. On cyclando.com you will find hundreds of routes throughout Europe of any duration and for any level of training: choose yours now and set off for a rejuvenating experience!