Tune up your bike

The importance of proper sizing and tuning at the start of the cycling season

by Robert Gagnon

Improve your biking performance by getting the right adjustment for your bike.  Knee and lower back pain are the most common injuries you get from biking. Some adjustment and proper tuning of your bike can prevent some of these pains and save you energy to get a better performance.

First of all, your bike needs to be proper to your size. A bike frame too small will be harder on your back and your knees.  A low position will require too much bend of the knee and put a lot of pressure on the knee cap. At the same time your lower back will suffer from exerting a lot of effort without proper support.  A frame that’s too large demands more energy for the extra weight and will be dangerous if you have to stop quickly and you can’t get your balance back.

To get the right size of frame in the case of a cross country bike and touring bike you should be able to stand up in front of the seat, touch the ground comfortably with your feet without making contact with the bike frame.  An approximate clearance of 2 inches will be appropriate. It depends again of the geometry of the bike.  You can find out what is your optimum frame size using this sample chart.  Many bike companies have their own charts which refer to the specific bike models.   For the most part, XC bikes have a smaller frame and are consequently lighter.

After that you can adjust the seat properly with your feet on the pedals. From the seat your leg should have a light flex when in the extension phase and be at more than 90 degrees angle at the flexion phase. It allows your knees to do an easy pedal rotation with strength and prevent torsion or other injury when you extend your leg.

The handlebars should be at the proper distance from the seat. It depends of your stature and the utility of the bike. To get more aerodynamic you need a rounder back so that will require a longer distance between the seat and the handlebars. For a mountain or touring bike you want to be more comfortable with a shorter distance between the seat and the handlebars.

Wider handlebars will be more stable and precise. You want to have a light flex at the elbow with enough strength coming from the shoulder to absorb the shock and vibration from the terrain. A narrower handle bar will be quicker on the reaction of the wheel to your movement so you have to be more alert and it’s not recommended on hardcore terrain.

Once your bike is the right size, don’t forget to grease and tune up the gearshift, brakes and all wheel bearings.  The components have to work properly and smoothly to save your energy. The pedals have to roll well without any friction on their axes. The crank and all the bearings inside have to turn in harmony without any friction. You can use cleaners and degreasers before applying the new fluids. Do every part of the derailleur the same way and adjust your shifter system at the same time.  It will be a nice idea to let the chain soak in degreaser during the process and grease it just after you have made all the adjustments.

In the case of  clip pedals test the release system. Begin with an easy release and increase it as the season goes on.  Be sure the pedals release when you need them to.

In the case of mountain bikes and downhill bikes check the fluid in your suspension front and rear. Special tuning kits for the fork are available online and at many specialized shops. Don’t use any fluid because you can cause damage if you use the wrong one. They have specific lubrication for certain applications.  Be sure to buy the right one. The seals need attention, look for leaks after removing any dirt.

The brakes need a lot of attention. Check all the cables from the handlebars to the wheels. The cables have to slide perfectly inside their housing. If they are rusted replace them.

For your first ride of the season consider a test ride only. Go for less than half an hour just to get the feeling on your bike. Gauge the last adjustment you have done on your bike and readjust if needed. You can bring a few tools with you in case you have to adjust the brake, pedals release, shifting or seat.

During your test ride start with a low speed and not a lot of resistance. Let your heartbeat pump up and your body warm up before asking strength from your legs and core. Listen the sound of the bike to detect any friction or anomaly. Clean up your bike often and check and add fluid and lubrication if needed. Don’t forget your helmet and enjoy your bike ride.

In addition to being an enthusiastic cyclist, Robert Gagnon has been a certified CSIA III CSCF II, Ski instructor since 1996. Sahoro Japan, Crested Butte Colorado, Tremblant Quebec, Coronet Peak New-Zealand, Sunshine Village Banff and Whistler are part of is Resume. Spend most of his time in the slopes with his guests and have a good time and guide them to reach their goals is priceless. Robert is the brainchild of SkiProConnect