acaurora

Hey guys/girls,

So after having put 700 miles on my Allez, I have come to believe that I think I need to adjust my bike for a better fit. I am going further and further distances and am having some lower back pain and occasionally sit bone soreness (primarily when doing longer rides). I haven't really touched the bike in terms of adjustment ever since I got it from the LBS, which doesn't do a fitting outside of just watching you bike around the parking lot. The only adjustment, if I remember correctly, that the LBS did when I got my bike was lower the seat because I thought it was a little high. The only adjustment I have done was move the seat back, which made it worse so I moved it forward again. Pics of the bike before I messed with the seat are in my sig. So I want to ask, where should I start first in terms of tinkering with the bike?

If it means anything, most of the time when I'm riding I *think* I ride like everyone else - hands on the hoods, only really in the drops when going downhill or when I really need to hammer it out. I guess it would help to post a pic of me on my bike... I'll see about posting one later tomorrow (it is in the shop at the moment to fix something).

Machka 

You posted a thread similar to this some time ago (July 20th), and I gave you the following response, which I will give to you again now:

All about bicycle fit:
https://www.cyclemetrics.com/Pages/Fi..._fit_links.htm

rishardh

This is what I used. Use it as a starting point. It's ok to go beyond what's recomended to make yourself comfortable. I had to slide my saddle forward to get more power.

https://www.competitivecyclist.com/za...LCULATOR_INTRO

What they dont give is the saddle to bar drop. You will have to experiment on that depending on how low you want to be and your flexibility. I started on a more upright position and had sit bone issues. It went away when I lowered my handlebar height and found the right saddle. I went from a softer to a harder saddle. Saddle choices are very personal. You have to try different ones to see what will work. I have half a dozen saddles that I tried sitting in a box

acaurora

Ah cool. Sorry I didn't see your reply in the other post Machka :X...

carpediemracing 

Another take on the topic. Self-fit guide and analysis/adjustment.

https://www.bikefittingkit.com/

cdr

jrobe

https://www.peterwhitecycles.com/fitting.htm

Only article I ever needed.

kleinboogie

I'd start by taking measurements of where your bike is now, assuming it's somewhat working. I take the lengths of the grand triangle which is the back edge of the handlebar -> front of seat, Center of Bottom Bracket to front of seat and the BB to handlebar. I record those ( I actually put those on my whiteboard in my "shop" (aka kitchen) ).

Then when I make changes I (1) do them in very small increments (0.5 - 1 cm) and (2) only change one thing at a time. I record the changes next to the baseline numbers then go ride at least 3 rides.

When I change things I didn't record like cleats, handlebar rotation, levers or microadjustments like shifters I just do them (1) know what I want to change exactly and (2) make even smaller adjustments than the above. Talking millimeters.

Also, if you're having back pain that could be fit but it could also be core. I'd recommend core performance by mark verstegen. It helped me and was recommended by my sports doctor when I told him I had back pain.

Another thing you can do is video yourself. From the side, front and back. Use a web cam. I discovered all kinds of problems both big and small. Stretching the IT band can make a huge difference as it will tend to pull your knee out and contribute to back pain.

This is not medical advice, just trial and error and seeing the doc. My next thing, after my core program ends (12 weeks long) is to go get a pro fit (not the bike store one). Good luck.

RoboChrist

I got really nice results by using the competitive cyclist website. The only thing is you may have to fart with the saddle height and fore/aft a little to make it comfortable.

surfengine

beyond the fit, make sure to use the official bicycle garb. aka padded shorts.
that and do stretching and strength training of your back.

JacoKierkegaard

If you're only 700 miles into your first experience with a road bike, it's likely that your body is still getting used to it somewhat. You should be wearing something with a chamois (preferably bibs). Back pain can be caused by weakness in your core, or since you're new it could also be you're not entirely accustomed to riding in a more crouched position.

acaurora

Thanks guys. I have a jersey and bibs already. So I don't think that's it.

coasting 

https://www.jimlangley.net/crank/bikefitchart.html

clausen

It's not necessary fit issues

Sore lower back on longer rides = weak core muscles or tight hamstrings. Work on your core muscles, flexibility and pedal heel down lightly stretching the hamstrings for a minute when it acts up.

Sore sit bone means your sitting to much on your saddle. It's saddle not a seat. You ride a bike, don't just sit on it.

Randochap

If I remember correctly, I also offered this bikefit primer as well.

On edit: maybe not if it was July 20; I was in hospital then.