Frequently Asked Questions
I get saddle sores on my right side. What could be the problem?
My hands get numb on long rides. What’s going on?
My elbows get sore on long rides. Help.
The fronts of my knees start hurting after about 25mi. Any ideas?
I am getting pain on the outside of my knee. Any fixes?
Q: I see the many formulas for the way I should be positioned on the bike. What’s wrong with using the formulas?
A: The many formulas can be a good place to start your positioning. However, virtually all formulas are based on averages. For example, the average man should have approximately 60 degrees of hamstring and 110 degrees of hip flexor flexibility. In my over 400 fittings, only about 1/3 of my customers make these flexibility numbers. If I applied formulas to the other 2/3’s of my customers they would have a poor, possibly very uncomfortable position on the bike. Hopefully, this explains some of the various problems that can arise from applying formulas to bike fitting.
Q: I get saddle sores on my right side. What could be the problem?
A: When saddle sores are only on one side, the first couple of things I look for are leg length discrepancy and cleat adjustment. From there I look at the saddle and how the customer sits on it. A broken-down saddle can change side-to-side seat height. After that it really takes a product like Computrainer SpinScan™ to see if there is a pedaling deficiency right to left that could be causing the problem.
Q: My hands get numb on long rides. What’s going on?
A: The first thing I always look for is how the customer is placing their hands on the bars. Many people place their hands where the bar is contacting the center of the hand (i.e., between the two pads.) Many of the nerves to your hands run down the center between the two pads. Heavy contact between this area of the hand and the bars will cause hand numbness. You should ride with the bars contacting either the inside or outside pads.
Second, do you wear a watch or heart rate monitor on your wrist? This is hand numbness waiting to happen. As you exercise, many parts of the body swell. Most watch/heart rate bands do not expand, causing a restriction of blood flow.
Next is bike balance. Ideal bike balance is approximately 60% rear, 40% front. Too much weight on the front places added pressure on the hands.
Finally are gloves. Approximately 15% to 20% of people have sensitive hands. They need a very good gel glove. I have had good luck with the Specialized BG Gel and the Spenco Ironman Elite.
Q: My elbows get sore on long rides. Help.
A: Sore elbows are almost always caused by the rider locking their elbows. The causes usually come down to three things: Habit, lack of physical strength to hold the upper body in the correct position, and bike fit (e.g., the saddle is too far back; stem length and/or bar width are the usual culprits.)
Q: The fronts of my knees start hurting after about 25 mi. Any ideas?
A: As a rule of thumb, and good starting point, if the front of the knees hurt, “IT’S SADDLE TOO LOW,” if the back of the knees hurt, “IT’S SADDLE TOO HIGH.” With that said, saddle fore and aft position can also cause knee issues. Saddle fore is usually the biggest culprit, since when the knee is too far forward of the crank arm, it places the knee in a unstable position.
Q: I am getting pain on the outside of my knee. Any fixes?
A: Pain at the outside of the knee is generally traced back to a stability or cleat position issue. Where I start is by watching the customer pedal. The center of the knee should track straight between the center of the foot and the pelvis point. If it does not, I have them get off their bike and walk toward me. Some people have a natural leg track that does not allow for good alignment (e.g., a person with knock knees, etc.).
Next is an evaluation of core stability. I use a massage table; however, you can use any flat surface, floor, etc. I have the customer lie on their back, tuck their heels as close to their buttocks as possible, then keeping their knees together, if possible, raise their pelvis off the surface. Any wobble to one side or the other is an indication of a stability issue.
The next evaluation is to have the customer slide their heels slowly from the buttocks to a position just before the calves would come in contact with the surface. Any knee tracking in or out once again indicates a stability issue. In this context, it is not possible to go into all the factors that could be causing these results. If you have any of the above-mentioned issues and the suggestions below do not solve the problem, you should have an evaluation done by a trained professional (i.e., physical therapist, chiropractor, etc.).
Once the body is evaluated, then I start at the foot. Most people have a varus or valgus roll to their foot. This usually does not cause problems with everyday shoes; since cycling shoes put the foot in a fixed position, excessive varus or valgus can cause the knee to track in or out during the pedal stroke. This can be measured with a tool from Le Mond Fitness and corrected with a product from Le Mond Fitness called Le Wedge. NOTE: IF YOU FEEL YOU HAVE THIS PROBLEM IT IS BEST EVALUATED BY A PROFESSIONAL BIKE FITTER.
Next with the foot is the cycling shoe insole. A vast majority of cycling shoes have very poor insoles that allow the foot to wobble or flare during the pedal stroke. I always suggest replacing the OEM insoles with after-market insoles. For real foot problems I recommend eSoles. For most riders the best replacement insole is Sole. It’s custom-moldable and comes in 1-size increments that makes trimming almost unnecessary.
Next is cleat placement. Many times there is enough adjustment (in or out) to move the foot to a better position in relationship to the knee. A note about Shimano/Look style pedals: Many people try to align this cleat perfectly straight. In reality, the best way to set this type of cleat is to mirror the way you walk (e.g., most people walk with their foot pointed out slightly). This is the way your cleat should be set. Finally, have your pedal stroke evaluated by a product like Computrainer’s SpinScan™ function. This will show any differences or imbalances in the pedal stroke.
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