Riding posture?

Hi peoples.

Not being from a 'proper' cycling background I dont know too much about ideal cycling posture, which also is significant to bike fitting.

Only ever jumped on bikes, and if I never got a stiff neck/sore shoulders then I thought all was cool.

But is there more to it?

On my current bike (with risers) Im pretty upright, and can feel the drag when going downhills. Always found it difficult to get into 'Aero' position comfortably even when using drops.

When ive had goes on other peoples 'track bikes' the drop from saddle to bars has been crazy. Getting that low just seems alien.

Anybody have some tips for good riding position and suitable bike fit. Should I have a shorter frame on a road bike with hoods? Also from what ive seen a lot of racers look like l=they have rounded hunch backs when riding, is this really suitable on longer rides or should one attempt to keep a lumbar arch?

Tips appreciated.

For road riding a neutral spine is preferred. However many people would rather feel they are in a more aero position (so bent spine) despite the fact that it is actually less biomechanically efficient.

Position will always be varied depending on the type of riding you are doing. More upright for more gentle cycling. Lower and more tucked for speed. This is why people have different positions for a TT vs Road vs MTB bikes.

There are a few threads on here that refer to cyclefit and there are some books on the matter.

Well it's very noticeable that pictures of racing bikes in brochures 20 years ago show the bars about level with the saddle. Now you'd have to search for a while before finding a picture in an advert showing this; the bars are now always several inches below the saddle. I keep a pretty relaxed posture on my road bike and only get down on the drops for a burst. My road-ised mountain bike is a bit more upright but still not sit-up-and-beg. Depends whether you want to be able to see what's going on. In my view really down on the bars is only safe if everyone is going the same way as you.

Well it's very noticeable that pictures of racing bikes in brochures 20 years ago show the bars about level with the saddle. Now you'd have to search for a while before finding a picture in an advert showing this; the bars are now always several inches below the saddle. I keep a pretty relaxed posture on my road bike and only get down on the drops for a burst. My road-ised mountain bike is a bit more upright but still not sit-up-and-beg. Depends whether you want to be able to see what's going on. In my view really down on the bars is only safe if everyone is going the same way as you.

You'd be surprised at the speed of evolution for the cyclists body. Much more flexible in just one generation :-)

yeah I was reading about this, for most people the loss in efficiency far out ways the aero benefit, I'm not talking site up and beg but the difference between bars and saddle needn't be huge

its just old pictures like this:

even though the bars are not much lower than seat, they can tuck so low!

My riding position looks nothing like that! Seems especially difficult to be so crouched when you have spinning legs to deal with.

Also their backs are so rounded and hunched. Is it healthy to be like that for extended periods?

You probably won't look like that on a bike and nor should you. 95% of cyclists will never be flexible enough to get into the same flat-back position as a euro pro.

I can. But people tell me I'm special. They are telling me now. They tell me bad things about Hippy too. I must stop him they say.

After riding in that position for two long, those two guys above now look like..

its just old pictures like this:

Wouldn't your fanny pack get in the way of such a riding position?

Seriously, as hippy said, you have to very flexible, not to mention fit, to sustain that kind of position for any length of time. Don't even think about it.

yawn

go and get a cyclefit

Greg Lemond had a fair amount of saddle handlebar drop, plus distance between saddle-handlebar. He looks stretched and he's only on the tops.

In those old pics the guy at the top is shortish and on a small frame, always means the saddle/bars are roughly the same height. The guy at the bottom has to bend his arms a lot to get into an aero position, he looks quite cramped, like he's on a too small frame, or needs to move the saddle back. But I'm not from a real 'cycling background' either, so these are just opinions.

remember if you move the saddle back relative to the pedals you get less power when pushing it..

There are loads of things to take into account to get the perfectly fitting bike, including seat tube/top tube length, geometry, crank length, saddle position (forward/back) and height, stem length, handlebar width, cleat position on the cycling shoe ... the list goes on. It's probably not worth worrying too much about it unless you're a pro or you feel uncomfortable. I'd go with what feels right for you. If its uncomfortable having a bent back, then adjust the bike so you're in a more upright position, or whatever.

i have a different saddle and post from the one in this pic and it's probably about 5mm lower but i use the drops a lot. i try and keep a straight back when doing so and pivot at my hips as much as possible. felt a bit odd uncomfortable at first getting that low but now i don't think twice about it. you get used to it very quickly. getting low means more speed FTW.

yawn

go and get a cyclefit

$$££€€ = Fail

My friends bike was similar to this in setup, and he couriered on it too.

Guess ive got some stretches to do!

Anyone know if its 'healthier' to retain lumber arch or have a rounded hunched back while cycling?

My friends bike was similar to this in setup, and he couriered on it too.

Guess ive got some stretches to do!

Anyone know if its 'healthier' to retain lumber arch or have a rounded hunched back while cycling?

How much time does he spend in the drops though?

I spend well over 50% of the time in the drops. I didn't actually notice the saddle/bar difference on my bike (it looks bigger than I thought, but probably the crap photo or something!)

I'm trying to remember what I've read somewhere fairly recently... something like, the arched back isn't a big problem as your weight is on your arms, and weight distribution is better if you're a bit more leaned forward. I think also an arched back means less shock to your spine over bumpy surfaces.

[I might have just dreamt all of the above]

I'm trying to remember what I've read somewhere fairly recently... something like, the arched back isn't a big problem as your weight is on your arms, and weight distribution is better if you're a bit more leaned forward. I think also an arched back means less shock to your spine over bumpy surfaces.

[I might have just dreamt all of the above]

I find the drops comfortable because there seems to be less pressure on shoulders/arms as the body only bends so far and then kind of stops meaning it doesn't take as much effort to keep up as when riding on tops (if that makes sense, which it probably doesn't!!)
Downside being neck pain from trying to see where I am going.

theres a limit to how much drop to have. Up to a point it's ok, but at acute angles the "bend" restricts the diaphragm from contracting and relaxing fully, which is counter intuitive.

My friends bike was similar to this in setup, and he couriered on it too.

You talking Thom? I never saw him using his drops, he nearly always held the bar tops, and sat up with his back pretty straight. His arms were always very straight too. Given that your arms should be bent while cycling, this suggests that his saddle-to-bartop height difference was too great for a 'proper' cycling position.

Yup thom. I took the piss out of him and told him to get a shorter stem and some normal handlebars.

But he did ride some big distances, he told me he rode from Brum to Swindon a few times.

i've been reading this book [ame="http://www.amazon.com/Pruitts-Complete-Medical-Guide-Cyclists/dp/1931382808"]Amazon.com: Andy Pruitt's Complete Medical Guide for Cyclists: Andrew L. Pruitt, Chris Carmichael, Fred Matheny: Books[/ame] which has some interesting thoughts about bike set up and posture.

Certainly reccommend it though a little dry in places and shils quite a bit for specized body geometry stuff

i had a bit of a cycling epiphany recently, i dont know if i can articulate well enough for you to try it. im not from a cycling background either so have no idea if this is good technique, but it works alot better for me.

i sort of roll my pelvis back into my body, which gives me a longer arm reach and more purchase on the pedals. im much more comfortable, put down more power and can definatly feel the diffrence in air resistance down fast hills. it makes my back very flat. before when i went low i always felt cramped and couldnt open my chest fully. i very quickly got used to it and always ride this way now.

i sort of arch my back with my arse further back, and push my shoulders back and up. my belly is sucked right in. the front of my saddle contacts my jewels a little more than before.

i used to find holding myself in drop position without using my hands awkward, i can do it all day now.