10 Signs Your Bike Doesn't Fit You (and how to fix them)

Summary

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

00:00

🚴‍♂️ 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。

05:00

👟 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。

10:03

🦶 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。

Keywords

💡ハンドルバーの幅

自転車のハンドルバーの幅がライダーの肩幅に合っていないと、手首を不自然に巻き込む形で補正しようとする。ビデオでは、ハンドルバーが広すぎる場合、ライダーは手首を内側に巻き込んで肩甲骨に合わせようとするため、手や手首に負担がかかることが指摘されている。

💡ステムの長さ

自転車のステムが長すぎると、ライダーはブレーキレバーに手が届きにくくなり、制御が難しくなる。ビデオでは、リーチを短くするためにステムを短くすることが提案されている。また、バーの角度を上げてリーチを短くすることもあるが、これはハンドルの安定性を損ない、ブレーキレバーに届かなくなる可能性がある。

💡クランクの摩耗

クランクの摩耗は、足首の過剰な回内（プロネーション）が原因で発生することがある。ビデオでは、足のアーチサポートを改善することで、クランクに足が触れるのを防ぐ方法が示されている。ライダーの足幅が狭すぎる場合、クランクに足が当たることがあり、これを防ぐためにペダルワッシャーや長いアクスルを使うことが推奨されている。

💡スタンスの幅

スタンスの幅が狭すぎると、足の外側に圧力がかかり、痛みや不快感が生じる可能性がある。ビデオでは、クリートの位置を調整して足を自転車から遠ざけ、スタンス幅を広げる方法が提案されている。また、大きなライダーや特定の生理学的特徴を持つライダーにとって、スタンス幅の拡張が必要となる場合があると説明されている。

💡サドルの高さ

サドルの高さが適切でないと、ライダーが片側に偏った座り方をし、サドルの片側に摩耗や痛みが発生する。ビデオでは、サドルの高さが高すぎると、ライダーが右側に偏って座り、その結果、左側にサドル擦れや痛みが生じると説明されている。

💡サドルの崩壊

サドルが崩壊する（片側が凹む）原因は、ライダーが左右非対称にサドルに座ることによる。特に、過剰なサドルの高さや片方の足の長さの違いが原因となる。ビデオでは、崩壊したサドルはさらなる非対称な座り方を促進し、痛みや不快感を引き起こすとされている。

💡ショーツの摩耗

ショーツの摩耗は、サドルの片側に過剰に体重をかけることが原因で発生する。ビデオでは、特にシャモア部分の摩耗が片側に集中することが多く、これはサドルポジションが不適切であることを示している。サドルが広すぎるか、サドルの高さが不適切であることが原因とされる。

💡足のしびれ

足のしびれは、クリートの位置が前過ぎることや、靴のフィット感が悪いことが原因で起こる。ビデオでは、クリートを可能な限り後ろに調整することで、足のしびれを軽減し、安定性とパワーデリバリーを向上させる方法が紹介されている。また、靴のフィットが適切でない場合も足のしびれを引き起こす要因となる。

💡クリートの位置

クリートの位置が前過ぎると、足のしびれや膝の痛み、サドルの問題が発生しやすくなる。ビデオでは、1975年の考え方として、クリートを足のボール（母指球）に合わせる配置が批判され、代わりにクリートをできるだけ後方に配置することが推奨されている。これにより、圧力が足の前部から軽減される。

💡シューズフィッティング

シューズフィッティングは、ライダーの足に最適なサイズや形状のシューズを選ぶために行われる。ビデオでは、適切なアーチサポートやウェッジングを使用して、シューズが正しくフィットするようにすることが重要であり、これが足の安定性と快適さに直接影響を与えると説明されている。

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

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