Bikefitting on a road bike: Tips on the riding position for mountain marathons

Important bike fitting tips for Alpine marathons

The special challenge of an Alpine marathon is the length and the high continuous performance that long mountains demand of us. The riding position should support these requirements. Unlike in road races, aerodynamics are not as important, so the upper body can be positioned slightly more upright, which also supports deep breathing. A neutral, sporty position provides the best starting point for good long-term performance. Sitting completely upright, on the other hand, makes no sense as the powerful gluteal muscle cannot work effectively. Climbing is usually done in the brake grip or upper handlebar position, for which the position should be optimised.

Check: Seat height

The most important measurement for determining the correct seat height is the inside leg length. Rule of thumb: Inside leg length (cm) times 0.885 = seat height (distance from the centre of the bottom bracket to the top of the saddle). However, various factors result in a margin of at least five per cent. These include saddle shape, shoes, crank length, adjustment of the pedal plates and mobility. The calculated measurement for the seat height is therefore only an initial guide.

Goal: sit stable in the saddle

The optimum seat height can be found by trial and error. The aim is to sit stably in the saddle; the upper body should form a firm support for the legs, which should move easily and round. If you sit too high, your pelvis will tilt sideways. An observer can easily recognise this. Frequent sliding back and forth on the saddle can also indicate that you are sitting too high.

The foot should not be overstretched at the bottom dead centre of the crank rotation. A video recording of a ride on the roller or a test in front of the mirror can be used to check this. If the saddle is too low, there is a risk of knee problems. Look for the highest stable saddle position that can be ridden without problems. Experimentation is essential to find the optimum position. Start by adjusting the height of the saddle in 5 millimetre increments.

Seat length and handlebar position

The distance of the handlebars should be such that the arms can be relaxed and slightly bent to allow riding in the brake handle position and the back can be kept straight. Compared to an aero position, the handlebars can be slightly higher and the distance to the saddle slightly shorter. A position that is too stretched puts tension on the shoulders and neck - this can lead to muscular tension, especially on long descents. However, the position should not be too tight either, as the effective use of strength of the whole body suffers - both sitting and standing.

Simulate uphill position

Long uphill rides require a lot of holding because the bike is tilted against gravity and we are sitting on an inclined plane. This can be simulated: During the next rolling session, jack up the front wheel by 10 per cent of the wheelbase, i.e. a good ten centimetres; this then corresponds to a slope of ten per cent. You will be amazed at how strong the effects are. Try out your position under these conditions. Does the saddle support this position? If you have the feeling that you are pedalling from too far back, move the saddle slightly forwards so that you have to hold on less.

Interview: Sitting position for the mountain marathon

TOUR: What do you need to bear in mind before a mountain marathon?

Uli PlaumannTest the position sufficiently, make sure that the saddle fits well, that your centre of gravity is on the saddle and that your arms and legs are there for cycling. Do not ride with too much cant, i.e. do not set the handlebars too low.

TOUR: Does it even make sense to check the position if I have no complaints?

Plaumann: Definitely. But not just before, preferably a few months later. If you feel good, that's a good sign. Nevertheless, you can have a bike fitting to be on the safe side. It doesn't do any harm, even if you are confirmed.

TOUR: How much change in position is advisable before a mountain marathon?

PlaumannThis depends on your physical condition, how stable your upper body is, how long you've been cycling and how long it is until the competition. I would start with small changes.

The saddle is the way to happiness!

TOUR: How long before the competition should I do the fitting?

Plaumann: As far in advance as possible. At least two months. Muscles, tendons and ligaments need time to adapt.

TOUR: How long can an adapted new position feel uncomfortable?

PlaumannIf you ride regularly, for a maximum of two weeks, otherwise something is wrong. However, there is also the effect that you are actually free of pain, but after increasing the training programme you suddenly experience pain. Then you should definitely react and see a fitter.

TOUR: What is the most common mistake you make?

PlaumannThat the saddle is not adjusted correctly; that it is too high is more common than that it is too low. The saddle is underestimated because the symptoms occur elsewhere: The hands fall asleep or the neck hurts. This is often because the saddle is not adjusted correctly. Many people think that the integrated handlebars are the problem because they are not adjustable. But often the saddle and its correct adjustment are the way to happiness.

Pain when cycling and possible causes

Pain kills driving pleasure - it doesn't have to. An overview of cause and effect: