10 Signs Your Bike Doesn't Fit You (and how to fix them)
Summary
TLDRこのビデオは、自転車のフィット感が合わない兆候とその修正方法について説明しています。ハンドルバーが広すぎる場合や、クランクやサドルに過度な摩耗が見られる場合、足の位置が近すぎることなど、ライダーがバイクにうまくフィットしていない様々な問題に触れています。これらの問題が発生する原因としては、足首の過剰な回内、サドルの高さ、姿勢の不安定さなどが挙げられ、それぞれの修正方法も紹介されています。痛みを感じず快適に乗るためのバイクポジションの重要性が強調されています。
Takeaways
- 🚴♂️ ハンドルバーが広すぎると、手首を内側に回して肩と手首を揃えようとするため、手や手首に痛みが出ることがある。
- 🛠️ ハンドルバーの幅は肩幅に合わせると良い。リーチが長すぎる場合、短めのステムを試すことも有効。
- 🚨 クランクやチェーンステイの摩耗は、足の過剰な内反が原因で起こることがあり、足のサポートやスタンス幅を調整することで対処可能。
- 👟 スタンス幅が狭すぎると、足の外側に圧力がかかり、足が痛くなることがある。スタンス幅を広げると改善される。
- ⚙️ サドルの高さが高すぎると、片側に偏って座ることになり、サドルに負担がかかるため、サドルの高さを調整する必要がある。
- 🧼 サドルソア(お尻の擦れ)は、通常サドルの高さや位置の問題に関連している。サドルを適切に設定することが重要。
- 👖 ショーツの摩耗も、サドルの位置やライダーの座り方に影響を受けることが多い。片側に過剰な圧力がかかっている場合、調整が必要。
- 🦶 足のしびれは、クリートの位置が前方すぎる場合や、靴のフィット感が悪い場合に発生することが多い。クリートの位置を後ろにずらすことで改善されることがある。
- 👞 靴のサイズやフィットは非常に重要。広い足に合わせてサイズを大きくすると、クリート位置が不適切になりやすい。
- 🩺 自転車のポジションが悪いと、膝痛や足痛、手のしびれなどが発生しやすい。適切なバイクフィッティングでこれらの問題を防ぐことが可能。
Q & A
質問1: ハンドルバーが体に合わないと、どのような問題が発生しますか?
-答え: ハンドルバーが広すぎると、手首を内側に巻くような姿勢になりやすく、手のしびれやブレーキレバーへのアクセスが困難になります。これにより、制御が難しくなり、乗車の快適さが損なわれます。
質問2: ハンドルの幅を正しく調整する方法は何ですか?
-答え: 答え: 一般的なルールとして、ハンドルバーの幅は肩幅と一致させることが重要です。これにより、手首と肩のアライメントが改善され、乗り心地が向上します。
質問3: クランクやチェーンステーに過度の摩耗が見られる場合、何が原因ですか?
-答え: 答え: これは通常、足首の過剰な回内(プロネーション)が原因です。足がクランクに擦れてしまうため、アーチサポートを追加することで修正可能です。
質問4: 足幅が狭すぎる場合、どのような問題が発生しますか?
-答え: 答え: 足幅が狭すぎると、足の外側に圧力がかかり、足の外側に痛みが生じることがあります。この問題は、スタンス幅を広げることで解消できます。
質問5: サドルが高すぎると、どのような影響がありますか?
-答え: 答え: サドルが高すぎると、ライダーは片側に偏って座ることが多く、片側の摩擦や痛みを引き起こします。これは特にサドルソア(サドルによる摩擦)が一方の側にのみ発生する場合に顕著です。
質問6: サドルの過度な摩耗が見られる場合、何が原因ですか?
-答え: 答え: サドルが片側に過剰に摩耗している場合、ライダーが片側に偏って座っていることが原因です。これは通常、サドルの高さが高すぎるために発生します。
質問7: クリートの位置が前すぎる場合、どのような問題が発生しますか?
-答え: 答え: クリートの位置が前すぎると、足のしびれや膝の痛みが発生し、乗車時の安定性が低下します。解決策としては、クリートをできるだけ後ろに移動させることが推奨されます。
質問8: 靴のフィット感が悪い場合、どのような影響がありますか?
-答え: 答え: 靴のフィット感が悪いと、足の不安定さやしびれが発生しやすくなります。特に靴のサイズが大きすぎると、クリートの位置が不適切になることが多く、痛みや不快感が増します。
質問9: サドルが左右対称に壊れる原因は何ですか?
-答え: 答え: サドルが左右対称に壊れる場合、ライダーの体の不均衡や過度のプロネーションが原因であることが多いです。これは通常、サドルの高さが高すぎることに起因します。
質問10: 乗車時に痛みが発生する原因は何ですか?
-答え: 答え: 乗車時の痛みは、ほとんどの場合、バイクのポジションが悪いことが原因です。正しいバイクフィッティングを行うことで、痛みを解消し、快適な乗車が可能になります。
Outlines
🚴♂️ ハンドルバーの幅が広すぎる場合のサイン
ハンドルバーの幅が肩幅より広すぎる場合、手首を内側に回転させることで肩と手首を整えようとする動作が見られる。この現象はハンドルのリーチが長すぎる場合にも起こり、手がブレーキレバーに届きにくくなり、コントロールが悪くなる。また、手の痺れが生じる可能性もある。この問題を解決するには、肩幅に合わせたハンドルバーを選ぶか、ステムを短くすることが推奨される。
👟 クランクやチェーンステイの摩耗の原因
クランクやチェーンステイに過度の摩耗が見られる場合、足首の過度な回内が原因であることが多い。足が内側に転がることでクランクに擦れるため、アーチサポートを強化し、足のスタンス幅を広げることで対処可能。この摩耗は特に足が狭すぎる場合に顕著であり、スタンスを広げるためにペダルワッシャーや長いペダルアクスルが役立つことがある。
🦶 サドルが高すぎる場合のサインと影響
サドルが高すぎると、ライダーが片側に傾きやすくなり、特に左側でサドルソア(擦り傷)が発生しやすい。これによりライダーが片側に寄ることで、サドルが崩れることがある。この場合、サドルを低くすることが推奨される。サドルソアが両側に見られる場合は、ポジション全体が不適切である可能性が高い。
Mindmap
Keywords
💡ハンドルバーの幅
💡ステムの長さ
💡クランクの摩耗
💡スタンスの幅
💡サドルの高さ
💡サドルの崩壊
💡ショーツの摩耗
💡足のしびれ
💡クリートの位置
💡シューズフィッティング
Highlights
Rolling of the wrists is a compensation technique when handlebars are too wide, affecting rider control and causing hand numbness.
Aligning the handlebar width with your shoulders is a recommended solution for avoiding wrist misalignment and discomfort.
Riders often roll their handlebars upward to reduce reach, but this leads to unstable handlebar drops and difficulty reaching brake levers.
Wear on cranks and chainstays is caused by excessive pronation of the ankle joint, and can be remedied with arch support.
Narrower bikes designed for elite athletes can cause problems for average riders, leading to crank rub and foot discomfort.
Insufficient stance width, where the feet are too close together, results in pressure on the lateral aspect of the foot and discomfort.
Adjusting cleat positions or using pedal washers to widen stance can alleviate foot pressure and improve stability.
Saddle sores are often caused by excessive saddle height, particularly if the rider shifts to one side, and not by cleanliness.
If saddle sores appear on both sides, it may indicate poor bike positioning, driven by excessive reach or an ill-fitting saddle.
Excessive wear on one side of the saddle or rider shorts often points to poor bike positioning or overuse of one side of the saddle.
Collapsing saddles are caused by asymmetric rider interaction, often due to excessive saddle height, and should be replaced.
Foot numbness is a common issue caused by cleats being too far forward on the shoe or poor shoe fit.
A backward cleat position can alleviate foot numbness by reducing pressure on the forefoot's capillary structure.
Proper shoe fitting, including arch support and cleat alignment, is essential for preventing foot numbness and discomfort.
Cycling-related pain (foot, knee, saddle) is mostly caused by bad positioning and can be avoided through proper bike fitting.
Transcripts
the first sign your bike doesn't fit you
where on the handlebars now this is
actually our 44 CM demo bar that we use
for bike fitting and you can even see
that this compensation has been carried
out a number of times where on the
handlebar tape in particular on the
shoulders of the bars here is usually
carried out as a as a result of your
Rider riding like this rolling of the
wrists like so is a means of aligning
the wrist with the shoulder blade so if
you got a handle ball that's too wide
the general compensation is to roll the
wrists like so there are a number of
other issues associ iated with this an
inability to reach the bright levers
resulting in less control of the bike
but and also generally hand numbness the
way you can correct it is align as a
general rule align the handlebar width
with your shoulders this is also driven
by excessive reach so if the bike sces
too long for you generally generally
speaking Riders will tend to gravitate
after the lever as a means of reducing
the r of the bike so another way of
remedying this might be to consider
fitting a slightly shorter stem while
we're on the subject of handlebars uh uh
rolling the bars up like so is quite
often carried out as a means of reducing
the reach of the uh of the bicycle what
it tends to result in is an unusable
handlebar drop which means you you know
you're not going to have a great deal of
stability on the drops and also again an
inability to reach the brake levers if
you're doing this consider a shter reach
handle bar which will take the controls
closer to you shorter stem maybe even
run the sadle slightly further forward
be careful doing the latter because it's
going to disrupt your weight
distribution though the next sign is
excessive wear on the cranks this can
also usually occur on the Chain St as
well which is this part of the bike here
but what we quite often will see is
wearing on the cranks here and here
generally speaking it's driven by
excessive pronation of the ankle joint
so the way of remedying this would be to
um apply sufficient arch support to stop
the foot from r as you as as you drive
power the foot's rolling in like so and
it's brushing against the crank uh it
could be insufficient starts so your
feet are too close together something
that we've discovered or figured out is
that over the last few decades bicycles
have become increasingly narrower to
enable 20y old 60 Kil athletes to Pedal
through corners and usually most
consumers it's not really fit for
purpose so we find ourselves having to
increase stance with at the cleat with
pedal washers even with long ax or pedal
systems as a means of of mitigating that
that reduction in the STS generally if
you've got uh your feet too close
together you'll rub against the cranks
one slight caveat to this is that if you
use like heavyduty winter boots or if
you've got uh quite a thick overshoe
that will quite often rub on the cranks
as well so it's not necessarily 100%
dead set sign that there's something
wrong but it is something to consider so
if you're riding like a skinny
roadcycling shoe and you're wearing
excessive layers off of the crank it's
something to consider pressure on the
outside of the foot quite often is
driven by insufficient stance this is
one of the most common gripes for people
with their feet in cycling um and
usually if if your feet are too close
together it results in the rider's feet
kind of caning a little bit like this
and putting excessive pressure
particularly along the the fifth method
Tas the lateral aspect of the foot if it
happens in both feet and it tends to
kind of build over time rather than
occurs straight as soon as you put your
foot inside of the shoe it's probably as
a result of your feet being too close
together one way of quickly remedying
this would be to increase your stance so
if you take your cleat what we want to
be thinking about here this is your this
is a right shoe is pushing the um
pushing the cleat underneath the ball of
your foot so what you're trying to do is
take the foot away from the bike what
you'll find is that your feet will
generally uh be quite a lot flatter uh
you probably to find your saddle
discomfort this for his as well
otherwise remedying would be to you
could also add pedal washers which you
can kind of get from most bike shops
even consider a a long axle pedal for
particularly bigger Riders and also
riders that have uh that possess certain
physiological traits like tibial varum
these individuals almost always require
an increase in stance if it goes in one
foot It's usually the right foot this is
because uh generally speaking when
someone runs their saddle too high they
sit off to one side uh and when they sit
off to one side they usually drive to
the lateral aspect of that foot so if uh
if this is the case maybe have to think
about dropping your saddle height saddle
SCE there's a lot of talk about saddle
saws uh relating to uh cleanliness and
like keeping keeping yourself clean and
dry but why do they always occur in
exactly the same place and why are they
almost always on one side I'll tell you
why it's got nothing to do with
cleaniness okay if you've got an amazing
position and you're you're doing loads
and loads of riding and your shorts fit
you cleanliness could possibly be a
Factor but I'm not being funny in a in a
really extreme uh environment Saddles SS
almost exclusively occur on one side
it's usually the left hand side this is
because most people when they run the
saddle too high sit off to the right
hand side when they sit off to the right
hand side they over interact with the
left side of the saddle usually in the
crease between the sort of pennium and
the buttocks and as a result you end up
with uh abrasions and chafing in that in
that in that on that left hand side
generally speaking Saddles SS are almost
exclusively saddle hey related if they
are bilateral I you get them on both
sides generally speaking it's because
your position is abysmal uh what tends
to happen when you've got bilateral
saddle SS it's usually indication that
you're sitting very far forward on the
saddle which is driven by excessive
reach and or excessive saddle height uh
or that you've got a saddle that doesn't
offer you sufficient support another
indication that your saddle height is
excessive is Saddles have a tendency of
collapsing like this s smpp again as
you're sitting off to one side this is
usually almost always driven by
excessive saddle height uh could also be
a leg length difference or an asymmetric
or an imbalance in in pronation of the
ankle joint but generally speaking all
Saddles are intended with for the rider
to sit absolutely symmetrically if that
doesn't happen they usually start to
collapse this SNP in particular has had
a really hard life but it's very very
common in certain generations to
specialized T pay actually particularly
the first generation where the hull
material was was quite soft but if you
if you're getting saddle SS it's
generally good a good idea to have a
look at your saddle have a look at the
equipment if you're trying to apply
spirit level it makes sense to make sure
that the bike is absolutely level as
well um this is our jig we know that
it's level so uh in this instance you
can see that the cell has collapsed on
the right hand side usually as a result
of you know the r aray symmetrically
interacting with it if this is occurring
one of the things you want might want to
consider doing is dropping the saddle
height you also want to get rid of the
saddle if you found it comfortable start
off with replace it with the same model
but you do want to get rid of it because
all that's all that a collapse saddle is
doing is further promoting an asymmetric
interaction with it so it's going to
cons continue causing you things like
saddle problems finally before we move
away from banging on about saddle height
and what and the problems that it causes
uh excessive wear on shorts particularly
around the Shamy area and all and all
the stitching surrounding it uh
generally you you'll find that it will
be on one side it's got nothing to do
with the quality of the short it's
because you're over interacting with a
single side of the saddle so I'm sorry
to say it's nothing to do with the
quality of your shorts It's to do with
your poor bike position again this can
be driven by excessive saddle height and
a rider listing off to one side as a
result of it but it could also be an
excessively wide saddle we've got you
know a lot of big American bike
manufacturers to thank for a lot of
riders riding excessively wide Saddles
and as a result the wings can catch on
on the material it could also be driven
by a Rider's feet being too close
together as well floring with your feet
and the associated toe scrub and the
foot beds that you get as a result of a
million in one reasons generally
speaking your feet are unstable this is
driven by excessive shoe size usually
carried out as a means of accommodating
a wider foot the cleat location being
too far forward or just the simple
design of the shoe it's worth noting
that some shoe brands have so all shoe
brands have slightly different cleat
locations some are very strongly
associated with a much more forward
cleat location namely the more Italian
orientated Brands what typically it
looks like is you have toe scrub along
the uh the quite often the first but you
quite often it'll be all five of them um
generally What's Happening Here is the
rider is claing with their toes as a
means of trying to regain some sort of
control with their feet this is
indicative of gen just general
instability and can be remedied with
good shoe fitting correct arch support
good wedging and in some cases actually
optimized stance as well so if the feet
are too close together this will also
typically occur foot numbness is one of
the most common gripes for cyclists it's
usually driven by the cleat being too
far forward there's a lot of uh people
talking out there about aligning the
center line of the cleat which is also
the center of the pedal axle with the
ball of the foot if you do that you will
get num feet knee pain and probably
saddle issues as well 1975 called it
wants its CLE location back generally
speaking if you're getting front numb is
one of the most common uh ways of
alleviating this is to take the cleat as
far back on the shoe as it'll go what
it's going to do is take a lot of the
pressure away from the dense capillar
structure of the 4ot uh generally
speaking you'll also find it to improve
stability and youten power delivery as
well it's worth noting that if you take
your cleat from as far forward as it'll
go to as far back as it'll go you have
effectively increased your saddle height
so it might be worth knocking the satell
heite down a little bit as well because
you you might find that you'll be
compounding issues that will be SLE
related by taking the F further back
another very common cause for the for
for foot numbness is poor shoe fit quite
often uh Riders are encouraged to go
uper size to accommodate the width of a
wide foot uh what that does is it places
the cleat location which is uh which is
preset too far forward in relation to
the foot so generally speaking you're
going to have the the cleat location too
far forward regardless of of of uh where
the cleat is the best way of remedying
this is ensuring that your shoes fit you
we actually offer a shoe fitting service
here where every Rider is subjected to a
foot measurement and assessment and we
will then recommend the shoe based on
that Rider's foot within this session
we'll also administer arch support and
wedging ensuring that you get like an
optimal shoe fit it's important to
always size a pair of shoes with arch
support in place you cannot size a shoe
without arch support so some idiot once
said that cycling is all about pain and
the pain of exertion yes but if you're
talking joint pain knee pain saddle pain
hand pain foot
pain that's not right we've ridden
across mountain ranges deserts entire
continents none of us have ever
experienced foot pain knee pain or
anything like this it's almost
exclusively driven by bad positioning so
if you're experiencing any type of pain
and I mean any type of pain whatsoever
it's generally a good idea to have your
bike position checked by a a good
quality well experienced bike fitter our
aim for all of our clients is for them
to be able to ride their bike without
considering the interaction between them
and the bicycle it's absolutely possible
we have uh individuals from all walks of
life coming through here people with
limbs missing Riders who experience
Contra plure so it's dwarfism and
they're all riding bikes without pain
and discomfort you should be too that's
all for today's episode if you'd like to
book a fit with James there will be a
link in the description down below let
us know in the comments section if you
have any questions thank you so much for
watching and please subscribe to this
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