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  • Most peeps advise moving the seat back. I found that gave me back pain and I felt cramped up instead, it all depends on how low/forward your bars are too.

    What helped me most was this:
    Take chain off. With heel of shoes on pedals, pedal backwards. Do your hips rock side to side or can you keep them level?
    Keep raising your saddle until you can no longer raise it without your hips rocking.
    Then, with cranks horizontal, check your knee cap on the forward leg is vertically above the centre of your pedal spindle.

    Although this works great for me, I don't think it gives you max power in the downstroke (quads), but it prevents me getting rubbing problems in my kneecap that I used to get when my leg was bent to a tighter angle.

    This setup totally fixed my dodgy knees when using 175mm cranks. Since I changed to shorter cranks - 170mm - I have been able to lower the saddle a little. I guess my problem was all to do with the angle to which the knee bends over the full stroke.

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