{"id":63312,"date":"2024-05-09T16:00:00","date_gmt":"2024-05-09T14:00:00","guid":{"rendered":"http:\/\/6dccd700-81fb-480e-b491-82c5d7996f30"},"modified":"2024-05-09T16:04:03","modified_gmt":"2024-05-09T14:04:03","slug":"how-to-set-saddle-setback-on-your-bike","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/how-to-set-saddle-setback-on-your-bike\/","title":{"rendered":"How to set saddle setback on your bike"},"content":{"rendered":"

Perfect your saddle fore and aft position to pedal as comfortably and powerfully as possible <\/p>

By Jack Evans\n <\/p>

Published: Thursday, 09 May 2024 at 14:00 PM<\/p>

\n\n

Saddle setback is one of the key measurements to get right because it determines your weight distribution on the bike.\u00a0<\/p>

The correct amount of saddle setback will help you pedal comfortably and efficiently. But incorrect saddle setback can decrease your power output and lead to common types of pain caused by cycling<\/a>.\u00a0<\/p>

In this guide, we’ll explain why saddle setback is important, how to find the right position for you and how to adjust it on any kind of bike.\u00a0<\/p>

What is saddle setback?<\/h2>
Saddle setback indicates how far forwards or back your saddle is. – Scott Windsor \/ Our Media<\/figcaption><\/figure>

Also known as fore and aft position, saddle setback refers to how far forwards or back your saddle is in relation to the bottom bracket<\/a>.\u00a0<\/p>

Imagine a vertical line from the centre of the bottom bracket: increasing saddle setback moves the saddle nose away from this line; decreasing saddle setback moves the saddle nose closer.<\/p>

How to measure saddle setback\u00a0<\/h3>
\"tape
Measure from the back of the rear wheel to the bottom bracket. – Dave Caudery \/ Our Media<\/figcaption><\/figure>

To measure saddle setback, put your bike against a wall, either in a stationary trainer<\/a> or with the wheel in situ. A horizontal bike workstand<\/a> makes this easier.\u00a0<\/p>

In either case, ensure the bike is on level ground and the wheel is flush to the wall. Then, follow these steps:<\/p>

  1. Measure from the wall to the bottom bracket<\/li>
  2. Measure from the wall to the tip of the saddle<\/li>
  3. Deduct the first measurement from the second to calculate saddle setback<\/li><\/ol>

    Why is saddle setback important?<\/h2>
    \"Cylist
    Saddle setback influences how your weight is spread on the bike. – Scott Windsor \/ Our Media<\/figcaption><\/figure>

    Bike fitter Dan Smith, from UK Bike Fit, says saddle setback affects how you distribute your weight on the bike.<\/p>

    \u201cThink of your saddle as the seat of a seesaw: if you bring your saddle too far forward, you\u2019ll tip your body weight towards the front of the bike and through your shoulders, hands and neck,\u201d he says.<\/p>

    If you move the saddle<\/a> back, the opposite happens.<\/p>

    \"Fizik
    The right saddle setback balances your weight between the handlebar and saddle. – Oscar Huckle \/ Our Media<\/figcaption><\/figure>

    \u201cYou put more weight over the back wheel and take weight off your hands,\u201d he adds.\u00a0<\/p>

    \u201cIt’s about finding that balancing point between the two, where you can sit on the centre of the seesaw.<\/p>

    \u201cYou want to have minimal weight going through the hands and as little weight as possible going through the saddle, so you’re nice and balanced over the bike.\u201d<\/p>

    \"ZARAGOZA,
    Professionals will often sit far forwards when trying to get aero and eke out watts. – Alex Broadway\/Getty Images<\/figcaption><\/figure>

    You\u2019ll often see men\u2019s WorldTour riders<\/a> and women\u2019s WorldTour riders<\/a> with their saddle far forwards, especially in time trials<\/a>.\u00a0<\/p>

    This puts power-generating muscles, such as the quads, right over the pedal axle. In this position, many cyclists can produce more power and be more aerodynamic.\u00a0<\/p>

    Handling can also be more precise with less saddle setback, as long as you\u2019re not so far forwards you feel you’re tipping over the bar.\u00a0<\/p>

    Pros can\u2019t go as far forwards as they want though. UCI regulations <\/a>stipulate that the tip of the saddle nose has to be at least 5cm behind the bottom bracket.\u00a0<\/p>

    But even if you\u2019re not subject to UCI rules, you might not want to slam your saddle far forwards.\u00a0<\/p>

    Saddle too forwards\u00a0<\/h3>
    \"Bianchi
    Running your saddle too far forwards can cause hand and wrist pain. – Liam Cahill \/ Our Media<\/figcaption><\/figure>

    Bike fitter and physio Bianca Broadbent says: \u201cIf the saddle is too far forward, you put more pressure on your hands.\u201d<\/p>

    As a result, you might experience hand <\/a>and neck pain<\/a>.<\/p>

    Decreasing saddle setback can also lead to knee pain<\/a>.<\/p>

    By moving your saddle forward, Smith says: \u201cYou’ve effectively lowered your saddle height, so you\u2019re bending your knee more which makes you more quad-heavy.\u201d<\/p>

    Overworked quads can cause pain at the front of the knee.\u00a0<\/p>

    Saddle too far back\u00a0<\/h3>
    \"Canyon
    Watch out for hip pain caused by too much saddle setback. – Scott Windsor \/ Our Media<\/figcaption><\/figure>

    Moving your saddle back effectively increases saddle height<\/a>, so can trigger similar problems as running your bike seat too high.\u00a0<\/p>

    Broadbent, from Fit Your Bike, says riding a saddle that\u2019s too far back can increase internal rotation of the knee and hip adduction. This can compress the IT band, a potential cause of hip and IT band pain<\/a>.\u00a0<\/p>

    How to find the right saddle setback for you<\/h2>
    \"Cyclist
    Your riding style has a big influence on how much saddle setback you need. – Steve Sayers \/ Our Media<\/figcaption><\/figure>

    Saddle setback is individual. It\u2019s influenced by factors including your stature, bike geometry<\/a> and riding style.<\/p>

    Smith says two riders with identical body dimensions will require different saddle setback if one has a lower position on the bike.<\/p>

    \u201cThe person who rolls their pelvis forward and has a more aggressive position will put more weight further forward,\u201d he says.<\/p>

    \u201cSo then you might want to slide the saddle a little bit further back.\u201d<\/p>

    \"Male
    Positioning your saddle further back makes you more upright. – Steve Sayers \/ Our Media<\/figcaption><\/figure>

    The opposite is true if a person rides more upright.<\/p>

    Smith says: \u201cThey\u2019d put more weight towards the rear of the bike, so you might need to slide the saddle forwards to redistribute their weight over the bike.\u201d<\/p>

    If you\u2019re in doubt about how much saddle setback you require, we advise getting a professional bike fit<\/a>.\u00a0<\/p>

    Saddle setback and handlebar reach\u00a0<\/h3>
    \"ControlTech
    Adjust handlebar reach at the front end of the bike, not by changing saddle setback. – Simon von Bromley \/ Our Media<\/figcaption><\/figure>

    Saddle setback influences reach because sliding your saddle back moves you further away from the handlebar.\u00a0<\/p>

    But Smith says it\u2019s crucial to isolate these measurements when doing a DIY bike fit <\/a>or sorting your mountain bike position<\/a>.\u00a0<\/p>

    He says: \u201cYou should never think: \u2018My reach is too long, I\u2019ll move my saddle forward\u2019.\u201d\u00a0<\/p>

    You should change your saddle position to influence your pedal stroke and your weight distribution, for example, but not reach.\u00a0<\/p>

    Smith adds: \u201cIf your reach is too long and your saddle is set right, just shorten the stem or bars.<\/p>

    \u201cYou should never compromise your saddle position for your upper body.<\/p>

    \u201cYou\u2019ll create problems elsewhere with your pedal stroke, saddle pressure, saddle height and cleat position.\u201d<\/p>

    How to adjust saddle setback<\/h2>

    Adjusting your saddle setback is a simple job. All you\u2019ll need is an Allen key, probably 5mm.\u00a0<\/p>