How to dial in a comfortable ride

The fun can get sucked out of riding real fast if you’re feeling uncomfortable in the saddle and don’t know why. But don’t worry, there’s lots of ways to get comfy again! Here’s our advice for optimizing your on-bike comfort, especially if you plan on riding for long periods of time.

Get a bike fit

First and foremost, you’ll want to get a bike fit done at your local retailer. They’ll be able to walk you through what they’re adjusting and why so you don’t continue to experience issues. And if discomfort arises in the future, you’ll have a better idea of what you can adjust yourself. Find a local bike shop near you, and call ahead to make an appointment.

Find a shop

Find the right type of saddle

Getting a saddle designed for how you ride is the best first step to comfort. A road race saddle will not be comfortable on a city bike, nor will a cruiser saddle be comfortable on a triathlon bike. And although it’s tempting, don’t take advice from other riders! Everyone’s riding style and body type is different, and saddle preferences are highly individual, so you’ll want to take the time to find one that works best for you. Your local retailer can help you find a great saddle, and you can also start your search using our saddle finder.

See the saddle finder

Size and position your saddle properly

Most saddles come in multiple sizes, and getting the right size for you will ensure you get the most comfort. Picking the proper size saddle is part of the bike fit process, but even if you don’t get a full fit your local retailer can still help you choose the right size or troubleshoot saddle adjustments.

Learn to adjust your saddle

Get a good pair of cycling shorts

What you ride in can make or break how your butt feels after putting in miles. You can find all different types of cycling shorts with built-in chamois, from fancy racing bibs to active shorts with removable padded liners. If you’re still learning about bike shorts and when to wear them, check out these tips we’ve compiled.

Learn to wear shorts

Ensure a well fitting helmet

A bike helmet that fits you properly not only feels more comfortable and secure on every ride, but also plays a crucial role in your safety. The right fit keeps it in place so it can absorb impact effectively in a fall or collision, letting you enjoy the ride with confidence and peace of mind.

Learn to fit your helmet

Do some off-bike training

Adding strength training to your daily workout routine can help strengthen your legs and glutes, making it easier for you to ride long distances without feeling like you can’t walk the next day. Also, add in core workouts if you can, because a stronger core will help with your stability on the bike and reduce the strain on your shoulders and arms.

When your saddle is set to the proper height you’ll reap the benefits of increased comfort, decreased knee pain, and more power in every pedal stroke. Our step-by-step video and instructions will walk you through everything you need to know to set your saddle height correctly.

What you’ll need:

A multitool or 4-5mm hex wrench and a solid wall. If you have a carbon bike, you’ll want to use a torque wrench instead of a regular hex wrench.

Set a starting point

The first step is to loosen the seatpost clamp so that you can raise or lower your saddle. If your clamp has a quick release lever, all you need to do is release the lever. If it’s secured by a bolt, use your multitool or wrench to loosen the clamp. As a starting point, raise the saddle to the height of your hip bone as you stand next to your bike. Take care not to raise the seatpost higher than the minimum insertion line that’s marked on the post itself. Then, tighten the seatpost clamp.

Find your fit

Stand next to a solid wall with your bike—you’ll use the wall to support yourself as you test the seat height. Next, stand over your bike and squeeze the brake. Put your hand on the wall for support, and hop on the saddle. Pedal backwards a few times, and stop when one leg is at the 6 o’clock position.

Now position the ball of your foot on the pedal, and straighten your leg. If you can’t fully straighten your leg, raise your saddle. If your knee is locked, but you’re still stretching to reach the pedal, lower your saddle. Hop off the bike to raise, lower, and make small adjustments.

You’ll know you have the right fit if you’re only able to touch your toes to the ground when you’re sitting on the saddle. If your feet are flat on the ground, your seat is too low. When you think you’ve found the right height for you, ensure the saddle is straight by lining up the saddle’s nose with the top tube, and tighten the clamp.

Go for a test ride

Taking your bike for a short ride is the best way to tell if you’ve got your saddle height set properly. Be sure to bring a multitool so you can make adjustments on the fly!

Here’s what to watch out for on your ride:

If you have knee pain or need to get out of the saddle often for more power, your saddle is likely too low.

If you’re rocking your hips back and forth in order to reach your pedals, you saddle is likely too high.

Finding the perfect saddle

Having your saddle at the proper height is critical for comfort, but if you notice soft tissue pain where your body meets your saddle, chances are your saddle is not the right fit for your anatomy. There are lots of different shapes, widths, and types of saddles available that can help alleviate discomfort. Use our Bontrager Saddle Finder to help you find an awesome-fitting new saddle.

Hand numbness usually happens because a nerve in your wrist or elbow is being compressed. This issue typically stems from your riding position, so we’ve put together some advice for switching up your riding position, which is especially important on longer rides.

Switch up your hand position

Road bikes with drop bars have three hand positions. Switching between these will help relieve and even prevent numbness in the hands.

Hoods

When you put your hands on the brake hoods. This position gives you access to the brakes and shifters without being as aggressive a position as the drops. Most riders spend the majority of their ride on the hoods.

Drops

When you put your hands on the lowest curved part of the handlebar. This position is usually used when descending for better control of the bike. Only stay in the drops for short periods of time because it strains your back and neck.

Tops

When you place your hands between the hoods and the stem of your bike. This position is most often used to relieve pressure on your back while riding at slower speeds. You don’t have access to your brakes from this position, making it potentially dangerous to ride on the tops for long periods of time.

Sit back in your seat instead of forward

This will help take your bodyweight off your arms and allow you to engage your glutes and core when pedaling. This will seem difficult at first, especially if you’re not doing regular core exercises, but it will get easier over time.

Ride with a bend in your elbow

Instead of locking out your arms, ride with a bend in your elbow instead. This will prevent your hands from going numb. If riding this way is hard for you to do you may be riding the wrong size bike. Stop by your local retailer to get a bike fit.

Invest in a pair of cycling gloves

Get at least one pair of good quality cycling gloves and wear them on every ride. It’ll help protect the sensitive nerve endings in your hands, and make your ride much more comfortable.

Stretch!

Stretching will help increase mobility and help prevent certain parts of the body from straining too much while you ride, which can ultimately help relieve numbness.