Bike fit / correct riding position

cheers to the both of you, will mull it over

Saddle-bar drop question.

I had a fit about 18 months ago and got a fairly small drop of 34mm, possibly because I'm tall, (was) pretty inflexible and asked the fitter to fit me for an "audax" position. Since then I've gradually removed 2 spacers to drop this down with no noticeable effect, but I've not taken that bike out for long runs. In that time I'm sure my flexibility has improved, due to running-related hip exercises.

TLDR: if I drop the bars (by removing spacers or lowering a quill stem) to accommodate more flexibility in my back/bum/hips/hamstrings, will I need to think about adjusting other stuff as well like reach? Maths says that lowering stem pushes bars slightly forwards...

Y math? Use this: http://yojimg.net/bike/web_tools/stem.php

Dropping a couple of spacer make very little difference.

You'd know if you find riding on the hood feel a tad stretched.

Well it's just basic geometry. If you move a stem down and the saddle stays in the same place, the distance between saddle and bars will increase, assuming your steerer doesn't describe an arc with your saddle nose as the centre point.

Cheers tho, and @edscoble

What's your definition if not long runs?

It could be that you are able to cope with what is basically bad positioning for an hour, but if you go for a long ride it will fuck you up.

I can ride my polo bike for about an hour on the road with no problems. An hour and fifteen minutes and either the top or bottom of my back starts to ache and tense up.

How flexible are people on here, in general?

I can touch my toes, but can't get my hands flat on the floor - where does that fit in the scale of "bendy-deviant DJ" through too "made of wood"?

Commuting, so not really longer than an hour. But I've done 100km audaxes on it with no issues, albeit with the stem a crazy 1cm higher.

I'm the same. I can get my forehead on the floor if I sit cross legged as well, but if I sit with my legs outstretched in front of me I can barely get past 90 degrees :(

Two entirely different things

Crossed legs is checking your hip opening

Straight legs would check hamstring flexibility (and back body in general)

But they're both measures of flexibility, right? Just different muscle groups.

Not just flexibility

Some peoples physiology allows greater mobility. Look up the difference between a sacralised lumber and a lumberised sacrum.

Do you have feeble little t-rex arms? I can get my palms on the floor and I'm not exactly in peak condition, but being female helps in that respect, AFAIK. Gender reassignment for the purposes of toe-touching might be a bit too extreme for you.

My knees are so flexible that my last bikefitter was fascinated and horrified by them in equal measure. Thank you, genu recurvatum.

I've been lifting stuff up and then putting it back down all winter, so no - arms are (for me) in a non-puny condition currently.

Are you remembering to take your lifting belt off first?

I normally only wear a pair of leather Speedos in the gym, no belt.

I read recently that flexibility isn't actually that beneficial for going fast on a bike, as long as you can get fairly aero, you don't need to be any more flexible.

In the running thread there was a link to an article about the sub two hour marathon that mentioned one of the ways Paula Radcliffe got faster was by getting less flexible and further reading suggests that applies even more to cycling.

(That's my excuse for not being able to touch my toes,.. It's so I'm faster, not because I'm fat)

Does it count if I can touch my toes when my knees are MicroBent(TM)?

Nope, no benders

Hey all! Glad I found a relevant thread for my question…

If Im getting some serious "taint" hurt after my rides would it be wise to purchase say a 80-90mm stem from the 110mm that I'm running currently? Perhaps getting a seat post with 0 degree off put as well to get me a little more center?

I feel like the actual "butt bone" should be on the rear of the seat correct? I find my self falling into more of the narrower portion and have to correct it.

Sounds more like a saddle height/position/angle/shape issue to me. Are you sure you have that right?

You don't really use the full range of movement when cycling/running so no, stretching doesn't make you more powerful. There is some evidence stretched muscles are less powerful.

Obviously a bit of mobility means you can comfortably get aero and aero = speed.

This is why you stretch for flexibility after riding, not before. You might do some warm up stretches before though.

I read something recently debunking the long-held view re. power and stretched muscles. @dancing james might have some thoughts on the latest thinking?

I have this problem, the best solution I have found so far is tilting the saddle upwards slightly so you dont slide forward. Then make sure you move the saddle forward as you will be sat further back now & then drop the seatpost a few mm to also make up for the fact that being sat further back also means being sat further away from pedals.

Edited version...... what position issues on a road bike are likely to cause hip flexors and core to be overused/sensitive in someone who can ride other bikes much longer and harder without issues?

Move the saddle forward?