Originally Posted by alanbikehouston
The fact that you have tilted the nose of your saddle sharply down suggests your saddle height is too high, and your bar height is too low.
Your saddle needs to be level, or very close to level. You could have the back 1/4th inch lower than the front, or vice versa, but the saddle needs to be level. After the saddle is level, adjust the saddle height.
The saddle is adjusting by sitting on your bike, using a hand on a wall for support, and with both heels centered on the pedals. With both heels centered on the pedals, put one foot at 6 o'clock. That leg should now be straight, with no bend in the knee. You should be able to pedal backwards smoothly without your hips rocking from side to side.
Next, verify the saddle height is correct by centering the balls of your feet on the pedals. With one foot at 6 o' clock you should have a small, but distinct and visible bend in your knee. And, again, you should be able to smoothly pedal backwards without your hips rocking from side to side.
Last, adjust the bar height so that the highest part of the bars is level with the top of the saddle.
It takes your muscles a while to get used to any new position on a bike, even a correct position on the bike. So, after setting up your bike, try to ride at least thirty minutes every day. In a week or two, you will begin to feel comfortable and relaxed in the new riding position.
This fitting method puts the saddle lower than a "Pro" position and puts the bars higher than a "Pro" position. And, that's okay. You are riding to relax, enjoy the ride, and get fit. A Pro rider selects a position based on what is most aerodynamic at 30 mph, and accepts pain as the price of being aerodynamic. You ain't no Pro and you won't be riding at 30 mph. Set your bike up for comfort, not speed.
Thanks for the advice. I followed it, and found that my saddle height was already spot on. I've actually raised my handlebars by a few inches, back to what they were previously before I got it into my head that I ought to be bent over like a pro racer. My handlebars are now about an inch or so higher than my saddle.
About the saddle being level, though...I'm a bit gunshy on that issue. I've experienced some intense perineum pain since taking up cycling again, and only pointing the nose down a bit has eased it for me. When the saddle is level I simply feel too much pressure on my groin. Today I wore my cycling shorts with padding for the first time since I bought them last year (they felt too tight, so I never wore them), and I guess I'm going to be wearing cycling shorts on my rides from now on.
Are you experienced cyclists telling this neophyte that padded cycling shorts on a perfectly level saddle will not cause perineum pain? Hmmmm....I'll have to consider that, but the slight forward angle I've got it at now (less extreme than in the photo above) just
feels better to me. But, again, I'm grateful for all the advice, so I have to wonder...am I kidding myself on this score?