Ergonomic cycling: how to adjust your bicycle correctly.

In 2023, no less than 32% of Belgian employees used a bicycle for all or part of their commute (according to this Dutch article). That’s good news because cycling is not only good for the environment, but your health and mental well-being as well.
 

The bike should not be too big or too small. The wrong distance (high or low) between the saddle and the pedals can lead to knee problems and saddle pain, among other things. If the handlebars are positioned too far away, or too high/low, you may experience neck or shoulder problems. So choosing the right size bicycle frame is really important.

Inside leg length as a guideline
Measure the distance between the floor and your groin when standing upright (in cm).

Calculate frame size
Multiply your inside leg length by 0.68 to determine your ideal frame size in centimetres.

Are you between sizes?

• Choose a smaller bike that you can customise with a longer seat post and stem.
• Don’t buy a bike that is too big, because you can’t make it smaller.

Long legs, short body?

• Always take a test ride to check you can comfortably reach the handlebars.
• If this causes problems, choose a smaller size and adjust the saddle height with a longer seat post.

Sports bicycles

• Mountain bikes and racing bikes have a different geometry with a forward-leaning position.
• Make sure your arms are not overextended in order to avoid injury.
• Consider arranging a 'bike fit' if you cycle regularly or for sporty reasons. This personal, extensive advice can help you determine both the perfect adjustment and geometry for your optimal cycling position.

The “heel method” is a quick way to determine the basic saddle height. You can do this in a doorway or by leaning against a wall.

• First, adjust the saddle to hip height.
• Sit on the bike with your heel on the pedal, wearing the shoes you want to ride in.
• Pedal slowly forwards or backwards. If the saddle is too high, you won’t be able to pedal smoothly without rocking your hips or over-reaching.
• When the saddle has been properly adjusted, your leg will be comfortably extended at the bottom of the stroke.

Finally, adjust the handlebars. You can raise or tilt them.

Shared bicycles such as Velo in Antwerp, Villo! in Brussels or Bluebikes are the perfect bicycles to take a short journey such as travelling from the train station to your workplace. These bikes come in just one size, but you can always adjust the saddle height using a simple quick-release. Simply use the heel method described above, or place the saddle at hip height.

Now you are ready to integrate the bike into your daily routine!