Support Mountain Bike

You love riding your bike but after a while it feels more like a torture device than an extension of your body. It doesn't have to happen. Getting your bike fit dialed in will go a long way to improving both comfort and performance. People think a fast position is low and uncomfortable but if your body won't tolerate an aggressive then you won't be as fast as you could be. While I can't cover all the details of bike fit in a single article I will address some of the more common complaints and easy fixes for them.

Numb or Sore Hands

This may sound odd but the most common cause of numb hands is your seat being too far forward. Most bike saddles are on rails allowing you to move them backward and forward. Try sliding your saddle back 5-10 mm. In my own case, I have a long upper body so I need to be extra far back. I've got a seat post with extra offset and the saddle slid all the way back.

As well your handlebar may need to be raised or your stem swapped for length.

For every 2 mm you move your saddle back, lower your seat 1 mm as you are moving away from the pedals so it has to be compensated for. Make sure your saddle is level as well as a saddle tipped down will have you sliding forward on your hands.

Butt and Crotch

Most of your weight should be on your sit bones on the rear widest part of the saddle. If you feel like to much of the pressure is on the crotch, then lower your seat 3 mm. Test it out and keep lower a little at a time until you are supported on the sit bones with minimal pressure on the crotch or perineum area.

Sometimes with crotch and butt pain it's just that you have the wrong saddle. If you develop sore spots in the inside of your sitbones then the saddle could be the culprit. If your saddle feels like you are sitting between the sitbones rather than on them consider a saddle that is slightly wider at the back.

Feet

If you ride in sneakers then the best thing you can do for your feet is get the biggest platform pedals you can find as your shoes don't support your feet so the pedal has to. BMX or downhill pedals are a great way to go.

When you are running cycling shoes and clipless pedals there are a number of ways to improve foot comfort. If you are experiencing foot numbness or a hot spot in the forefoot then my first adjustment would be how you tighten your shoes when you put them on. Start at the top, nearest your shin and work towards the toe. When you start at the toe you tend to over tighten across the ball of your foot leading to numbness.

The next step is to move your cleats back further towards the heel. Start with 5 mm and test to see if that relieves the pressure. Keep moving it back if the problem is getting better but not gone. When you move your cleats back you will have to move your seat down half the distance you moved your cleats.

If the pain is in the arch or outside of the foot then you may need to replace the stock insoles with one with more arch support. There are a few brands of heat mold-able insoles that have a firmer arch support.

Knees

Knee cap / Front of the knee

This is usually a sign your seat is too low or you are doing to much hill climbing in a big gear. Raise your seat 3 mm at a time until the pressure on your knees has eased. And while not a fitting issue, focus on spinning lighter gears, even uphill. It takes work but you will become a more efficient cyclist once your adapt your body to a higher cadence. If you have persistent pain or discomfort than you may have developed some inflammation. Going to see your doctor is a good idea in this case. Go light on the riding for a couple of weeks spinning easy gears to give the joint a chance to heal.

Back of the Knee

This is less common but is usually a sign that your seat is too high. Pain behind the knee is often accompanied by low back (along the belt line) pain as the hips will tend to rock when your seat is too high.

Sides of the Knee

If you get pain in the outside of the knee from riding it's a sign your feet are set too narrow. This is a problem with some of the modern pedals from Look and Shimano as the stance width is narrower than older models. Most cleats will allow some side to side adjustment so you will want to move them in towards the inside of the foot which will move your feet wider.

The other thing that can cause pain in the side of the knee is cleat angle. It's most common to need the heels a bit but that doesn't apply to everyone. Try adjusting the angle a little and see how it feels. If it's worse go in the other direction until the pressure eases.

Lower Back and Hips

This can be caused by a number of factors including seat to far forward, bar too low, reach to the bar too long or seat too high. Follow the step outline above and see if they help with the lower back. Other factors include tight hamstrings and pushing too hard of a gear.

Without a professional fit, it can take a bit of trial and error to correct fit problems but try the tips I've outlined above and you should start to see some improvement.

My name is Winston Endall. i'm a bike shop owner and cycling coach. I've been improving people's bike fit for over 15 years. My fit system lets people ride to their maximum potential. For more information go to my site http://www.cyclecambridge.com

Fort Team Mountain Bike Grips $9.99 Fort Team Mountain Bike Grips. These comfortable and long-wearing grips provide excellent support, control and shock absorption.

Giro Privateer Mountain Bike Shoes $149.99 Giro Privateer Mountain Bike Shoes. The Privateer Mountain Bike shoes give you all the benefits of high-end trail and race shoes without the hefty price tag. The benchmark stiffness of DuPont's Zytel nylon outsole, the high-traction design of dual-density lugs and the breathability of a microfiber upper rivals the performance of some of the best Mountain Bike shoes on the market. The Privateer is built on the same Precision Fit last as Giro's top-level shoes and features a molded EVA footbed with antimicrobial treatment and medium arch support for the most comfortable fit. Ratcheting buckle and two Velcro straps make adjustments a cinch.

Giro Carbide Mountain Bike Shoes $99.99 Giro Carbide Mountain Bike Shoes. If you ride the trails for fun and fitness, you'll appreciate the comfort and performance features of the Carbide Mountain Bike shoes. Injected nylon outsole increases power transfer while the dual-density lugs effectively shed mud and dirt. Molded EVA footbed with antibacterial treatment provides excellent foot support. Precision Fit last gives you a near-custom feel, microfiber upper enhances breathability and three wide straps allow quick adjustment.

2010 Mavic Alpine Mountain Bike Shoes $59.99 2010 Mavic Alpine Mountain Bike Shoes. The Mavic Alpine Mountain Bike shoes are the perfect balance of rugged support, breathability, abrasion resistance and comfort. Equipped for all-mountain use, the high-traction Shock Grip outsole with EVA cushioning and Contagrip rubber soaks up the rough stuff while maintaining pedaling efficiency.

Northwave Touring Mountain Bike Shoes $139.99 Northwave Touring Mountain Bike Shoes. The Touring bike shoes provide support on longer rides and are equipped with a sole that's easy to walk on. Rubber outsole is rigid enough for pedaling efficiency, yet flexible enough for walking comfort. Airflow System features large side vents which guarantee a constant supply of fresh air. Omega Heel maximizes power output and three Velcro straps give you a secure fit.

Pearl Izumi Select Mountain Bike Shoes $79.99 Pearl Izumi Select Mountain Bike Shoes. With technology leading features like Pearl Izumi's 1:1 Power Plate with built-in Longitudinal Arch Support and supremely comfortable Anatomic Closure System, the Select Mountain Bike shoes provide unbeatable fit and performance at an unbeatable price.

Pearl Izumi All-Road Mountain Bike Shoes $84.99 Pearl Izumi All-Road Mountain Bike Shoes. The All-Road Mountain Bike shoes bridge the gap between price and performance. Low-profile outsole, Pearl Izumi's 1:1 Power Plate and Anatomic Closure System achieve optimized pedaling efficiency, fit, support and comfort for endurance riding.

Pearl Izumi Women's Select Mountain Bike Shoes $94.99 Pearl Izumi Women's Select Mountain Bike Shoes. With technology leading features like Pearl Izumi's 1:1 Power Plate with built-in Longitudinal Arch Support and supremely comfortable Anatomic Closure System, the Select Mountain Bike women's cycling shoes provide unbeatable fit and performance at an unbeatable price.

Keen Arroyo Pedal Mountain Bike Shoe $109.99 Keen Arroyo Pedal Mountain Bike Shoe. Breathable hiker meets SPD mountain biker. A trail shoe AND sandal in one, the Arroyo Mountain Bike cycling shoes deliver off-road performance you can count on. Waterproof leather upper with open side vents maximize breathability and multidirectional lugs bite into varied terrain with determination. Metatomical footbed, heel support, toe protection and lace capture system enhance comfort and stability.

Keen Women's Arroyo Pedal Mountain Bike Shoe $109.99 Keen Women's Arroyo Pedal Mountain Bike Shoe. Breathable hiker meets SPD mountain biker. A trail shoe AND sandal in one, the Arroyo women's Mountain Bike cycling shoes deliver off-road performance you can count on. Waterproof leather upper with open side vents maximize breathability and multidirectional lugs bite into varied terrain with determination. Metatomical footbed, heel support, toe protection and lace capture system enhance comfort and stability.

Giro Women's Manta Mountain Bike Shoes $149.99 Giro Women's Manta Mountain Bike Shoes. The Manta Mountain Bike shoes give you all the benefits of high-end trail and race shoes without the hefty price tag. The benchmark stiffness of DuPont's Zytel nylon outsole, the high-traction design of dual-density lugs and the breathability of a microfiber upper rivals the performance of some of the best Mountain Bike shoes on the market. The Manta is built on the same Precision Fit last as Giro's top-level shoes and features a molded EVA footbed with antimicrobial treatment and medium arch support for the most comfortable fit. Ratcheting buckle and two Velcro straps make adjustments a cinch.

Mavic Fury Mountain Bike Shoes $324.95 Mavic Fury Mountain Bike Shoes. These pure, cross-country cycling shoes feature a lightweight design, excellent energy transfer, solid foothold, good ventilation, aggressive grip and precise adjustability. Energy Grip Carbon outsole with full carbon insert and Contragrip lugs provides World Cup proven performance. Energy Frame + maximizes foothold, support and energy transfer. Ergo Fit 3D insole absorbs shock, Energy Lock Carbon 3D heel counter puts you in the most powerful position and Ergo Lite Toe Cap protects the front of your feet. Highly ergonomic, Ergo Lite Ratchet ensures optimal adjustability and comfort on the fly. A cyclocross favorite.

Giro Code Mountain Bike Shoes $289.99 Giro Code Mountain Bike Shoes. div align=centeriframe width=350 height=208 src=http://www.youtube.com/embed/WbsSVSrfB7g?rel=0 frameborder=0 allowfullscreen/iframe/divbr /br / The secret to a raw power lies within the Code mountain shoes. Easton EC90 unidirectional carbon outsole delivers pro-level stiffness for the most efficient power transfer available. Its traction-hungry lugs provide excellent mud-shedding and adherence to the pedals, making it a favorite among hardcore trail riders and XC racers. SuperNatural Fit Kit with adjustable arch support enhances comfort, scuff-guards boost durability and streamlined upper with ratchet/strap closure seals the deal with a sleek, secure fit.

Shimano XT PD-M785 Mountain Bike Pedals $99.99 Shimano XT PD-M785 Mountain Bike Pedals. div align=centeriframe width=350 height=208 src=http://www.youtube.com/embed/k2_KvYObzOc?rel=0 frameborder=0 allowfullscreen/iframe/divbr /br / New for 2012, Shimano's XT PD-M785 clipless mountain bike pedal is designed to give trail riders a large and stable platform for enhanced support and control. The integrated pedal cage and larger surface area (8.5 times bigger than the PD-M770's) offers greater stability even when you're not clipped in.

Diadora Protrail 2 Mountain Bike Shoes $439.99 Diadora Protrail 2 Mountain Bike Shoes. div align=centeriframe width=350 height=208 src=http://www.youtube.com/embed/qifrnh4shL0?rel=0 frameborder=0 allowfullscreen/iframe/divbr /br / The Protrail 2 mountain bike shoes are destined for the podium. Extra-thin carbon sole is extremely light, stiff and transfers every ounce of power directly to your pedals. Mud shedding, Duratech rubber tread provides excellent off-bike-bike traction and exclusive Multiped system maximizes stability. Hi-Vent arch support and the all-new Suprell-Tech microfiber upper with D-Skin technology keeps the cool air flowing. Ergonomic heel cup puts you in perfect position for a trophy win. Multfit Adjust closure system with Micro CL buckle and Quick Adjustment strap allow for complete customization of the shoe/foot interface.

Pearl Izumi Women's All-Road Mountain Bike Shoes $84.99 Pearl Izumi Women's All-Road Mountain Bike Shoes. The All-Road women's Mountain Bike shoes bridge the gap between price and performance. Low-profile outsole, Pearl Izumi's 1:1 Power Plate and Anatomic Closure System achieve optimized pedaling efficiency, fit, support and comfort for endurance riding.

Ritchey Comp Mountain Bike Seatpost $49.99 Ritchey Comp Mountain Bike Seatpost. This mountain bike seatpost is lightweight and extremely functional!

Shimano SH-MT60 Mountain Bike Shoes $99.99 Shimano SH-MT60 Mountain Bike Shoes. On-road commute or off-road escapade, these Mountain Bike shoes handle any cycling adventure you put in their path.

Shimano SH-MT31 Mountain Bike Shoes $29.99 Shimano SH-MT31 Mountain Bike Shoes. These mountain bike shoes are designed for a wide range of riding styles such as commuting, touring or casual off-road cycling.

Continental Traffic Mountain Bike Tire $35.99 Continental Traffic Mountain Bike Tire. Cruise through traffic on the road or ride with confidence on the trail, thanks to this smooth and comfortable Mountain Bike tire.

Shimano SH-M086L Mountain Bike Shoes $89.99 Shimano SH-M086L Mountain Bike Shoes. Whatever your off-road cycling pleasure, these Shimano Mountain Bike shoes will keep you comfortable through and through.

Fort Traverse Mountain Bike Shoes $39.99 Fort Traverse Mountain Bike Shoes. Urban style meets rugged good looks in these Mountain Bike shoes built for road, trail or indoor cycling.

Shimano PD-M520 SPD Mountain Bike Pedals $44.99 Shimano PD-M520 SPD Mountain Bike Pedals. Economically priced mountain bike pedals with great durability!

Sidi Giau Mountain Bike Shoes $169.99 Sidi Giau Mountain Bike Shoes. Perfect for Mountain Bike club riders, amateurs or casual racers, these mud-shedding, mountain bike shoes go the distance in training and racing. Molded heel cup, padded tongue with fit relievers and three Velcro straps for a power-enhancing fit.

Geax Street Runner Mountain Bike Tire $22.99 Geax Street Runner Mountain Bike Tire. Run the streets on your mountain bike with the Geax Street Runner Bike Tire, also great for the trainer.

Fort Carve Mountain Bike Pedals $39.99 Fort Carve Mountain Bike Pedals. Carve your way through the trails with this rugged mountain bike pedal! a href=/images/performance/web/PDFs/50-3160 Forte Carve Pedal_INST.pdf target=_blankClick for Instruction Manual/a

Shimano SH-M161G Mountain Bike Shoes $139.99 Shimano SH-M161G Mountain Bike Shoes. If you're serious about trail riding, then you need Mountain Bike shoes with an uncompromising fit for stability, resilience and power. And that's just what you'll get with these competitive, off-road performers.

Fort Dartmoor Mountain Bike Tire $24.99 Fort Dartmoor Mountain Bike Tire. With the Fort Dartmoor Mountain Bike Tire you can dart down the trail with greater speed and cornering confidence than ever before!

Lake MX235C Mountain Bike Shoes $139.99 Lake MX235C Mountain Bike Shoes. Boasting a lightweight carbon sole, full-grain leather upper and rubber tread with Mudstuds, the MX235C Mountain Bike shoes are perfectly equipped for cross-country riding.

Fort CM220 Mountain Bike Shoes $39.99 Fort CM220 Mountain Bike Shoes. Lightweight, traction-hungry and ready for the trail. These dual-strap CM220 mountain bike shoes are equipped with all the high-end features you need without the high-end price tag.

Adidas Hematoma Mountain Bike Shoes $59.99 Adidas Hematoma Mountain Bike Shoes. These sturdy Mountain Bike shoes built for extreme off-road or downhill riding have a dirt-worthy secret. They're actually comfortable!

Continental Mountain King Mountain Bike Tire $44.99 Continental Mountain King Mountain Bike Tire. Ready for cross-country races, marathons, tours and mountainous trail weekends, the all-around Continental Mountain King Mountain Bike Tire is the perfect pick for your next extreme ride!

Chris King Mountain Bike Bottom Bracket $134.99 Chris King Mountain Bike Bottom Bracket. Ready to take on the most challenging conditions you can deliver on the mountain bike, the Chris King bottom bracket with external cups bring unparalleled quality to the Mountain Bike world!

2010 Mavic Pulse Mountain Bike Shoes $69.99 2010 Mavic Pulse Mountain Bike Shoes. Is your finger on the pulse of all the local mountain bike races? Then these race-ready Mountain Bike shoes are exactly what you need to get started.

Fort Comp Mountain Bike Grips $7.99 Fort Comp Mountain Bike Grips. Increase your comfort and control while mountain biking with Fort Comp Mountain Bike Grips. The rubber compound is lightweight, cushiony and super-durable, so you'll get miles and miles of comfort on the trail.

Louis Garneau Montana XT Mountain Bike Shoes $99.99 Louis Garneau Montana XT Mountain Bike Shoes. The technical features in these tough Mountain Bike shoes keep you comfortable the whole ride through.

Shimano PD-M540 SPD Mountain Bike Pedals $59.99 Shimano PD-M540 SPD Mountain Bike Pedals. Trickle-down technology from the race-proven, XTR mountain bike pedal for the entry to mid-level rider.

Keen Coronado Cruiser Mountain Bike Shoes $79.99 Keen Coronado Cruiser Mountain Bike Shoes. A relaxed, summer cycling shoe made for cruising that's comfortable on the bike and off.

Keen Women's Coronado Cruiser Mountain Bike Shoes $79.99 Keen Women's Coronado Cruiser Mountain Bike Shoes. Relaxed women's cycling shoes for summer cruisin' that are comfortable on the bike and off.

Shimano SH-AM50 Mountain Bike Shoes $69.99 Shimano SH-AM50 Mountain Bike Shoes. These all-mountain cycling shoes are designed to make your next adventure ride so much better, you'll wish it never had to end.

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