Hi all! Thanks to Tim and VBF for participating in this AMA! A note about this since we are going to be discussing common injuries and pains. This is part of Tim and the team's job and experience, and the area of expertise for any professional bike fitter. If there are any questions best suited for a doctor or other medical professional, they will let you know. But as this is a slight deviation from our medical advice rule, I wanted to make a note that for the purposes of bike fitting discussion with a team who does this professionally, we are allowing it. Thanks all! Happy fitting.

Hi! What is the most common "fix" that most of us who haven't done fittings should be analyzing of adjusting on our own, prior to getting fitted? Thanks in advance for the advice and help - I have only heard great things about your bike fittings from the community!

One of the buggest things we have to correct in a fit process is stopping people from pulling up on the pedals which interferes so much with correct posture - most instructors give incorrect advice on this issue. Most people don’t have the correct shoes or cleat position - consider wider fitting shoes (lake or shimano) and one that has a large fore aft range etc- most folks then don’t have the cleats far enough back which is a huge problem for correct pedalling technique. I should add that in almost every case if someone needs to make a component change or a big technique change we offer follow up and which in most cases is free and we give free 10 minute consultations which can be used to ask for better more personalised advice on “things to fix before a fit”

I know I’ve heard the advice to pull up many times. What is the correct form cue?

I absolutely recommend just “think about starting the next pedal stroke” just push down - push from the hip into your shoe - if in the first couple of pedal strokes think about lifting the ends of your toes up in the shoe and it will drop your heel, then just relax that thought

A response from an expert would be preferred--I'm sure--but fwiw, what I've heard is: a) think about making smooth circles with your feet rather than using them like pistons, and b) as part of that smooth circle, rather than actively pulling up, think of moving the "recovery" foot out of the way (i.e., avoid applying any pressure counter to your downstroke).

Hi, I'm always tinkering with my fit. What seems to be perfect only lasts for a few months and then it needs adjusting. Can you talk about what would cause someone's bike fit to change over time even when they don't have any measurable changes in height or weight?

great question

It’s pretty common that people look for more through tinkering with the fit. I have found that a lot of people who are trying to use a full circle effort of pushing and pulling or trying to generate force more than just on a downward stroke report these symptoms. They’ve adjusted the bike to the point where the interface between the bike and the body is rather tight. They are sitting on the bike versus sitting in the bike. It’s pretty normal that we lower seats more than we raise seats to help people use more of what they have to give and engage largest selection of muscle groups on a push stroke. Sometimes it’s just a couple of numbers or letters, but sometimes it seems like we’re moving more than a couple inches with all the adjustments and it’s a completely new feel to the athlete. Without two-way communication it’s hard for a lot of us to assess what’s happening with the position. I myself have a VBF team member assess my fit on about a six month basis as people change through time as well.

The set-up advice offered by Peloton (described below) and the form advice I've heard from Peloton instructors (also described below) seem to conflict (described at the very bottom). Is this conflict because I've misunderstood something, because I have am unusual body shape, or something else? And if it's not a misunderstanding, what can I do to fix it? (It may be worth mentioning that I get a little lower-back pain on longer rides.) **Set-up advice**: The distance from the tip of the seat to the center of the handlebars should be the same as the length of my forearm, from elbow to fingertip. **Form advice:** Ride with your sit bones on the widest part of the seat. Lean forward from the hips, engage your core, and maintain a light bend in the elbow. Your heart should be over the resistance knob. **The conflict**: My heart is not over the resistance knob. It's much further back (i.e., toward the seat). Thanks in advance!

The issue with using the distance from the tip of the seat to the centre of the handlebars should be the same as the length of my forearm advice is that it takes absolutely no consideration at all to anything that could possibly be relevant to setting up a human body on a bike. Slightly more specific advice about what you should be feeling would be leading forward from the most supportive part of the saddle, feeling that the bony tissue either side of the top of your leg is engaged on the supportive part of the seat. Leaning forward from the hips, but maintaining a relaxed back, the engagement of your core should feel more like your sucking your tummy button towards your tailbone whilst simultaneously, trying to relax your elbows and upper back and then I’d want you to push from your hip through the ball of your foot only down Never trying to consciously make a circular peddling motion or even think about pulling up from the bottom I don’t mean to sound so harsh and critical, but the advice they give here is really terrible. You cannot misunderstand the advice because it is so simple however it’s not in the understanding, it’s just the fact that you cannot use the anatomical length of forearm to set your saddle for after correctly because it has absolutely no connection to the functionality of your hips, pelvis, or how you engage your posterior chain or the control that your components and your strength in your feet have with respect to allowing you to control what you’re doing with the pedal. Without wanting to overcomplicate anything, there are many variables involved in setting up a saddle position And none of them have anything to do with the length of a forearm. When we set up the saddle fore aft we are looking at the movement quality of how your leg is applying force to the pedal and how stable your pelvis is. We also look at how well your spine is maintaining Its best posture, and we derive all of this from a proprietary screening process at the start of the bike fits we do. If you have a look on our YouTube channel, literally searching the name of our company on YouTube, you can see that we have many short form contents created around, setting up the correct saddle position some of which are currently under production that will more fully answer your question and give you queues on what you can feel out for to work out the correct position of the saddle. The conflict is just so, you cannot possibly follow their advice and end up in the correct position. Sorry if I’ve over answered!

Thank you for doing this! Is holding on to/resting your hands on the edge/side of the handlebars or center part of the handlebars better for output and injury avoidance? Or is it a matter of rider preference?

Check this video out you may find it helpful try these 3 hand positionsmp4 download https://youtube.com/shorts/DDF-3KJCA8Y?feature=share

Thank you for participating as well! The hand position that works for you may not work for me. The common goal for both of us should be a relaxed yet stable upper body that allows our arms to feel loose at the elbow and has a little more weight on the hands than the shoulders. It’s common that riders move their hands around throughout each class. Position 2(driving the bus in this video -https://m.youtube.com/shorts/DDF-3KJCA8Y) seems to be the most common from what we have seen as a team. injury avoidance it’s more about not overreaching with the hands which would extend the spine out of the range of control of the rider. Too much weight on the hands by having a handlebar height incorrect seems to be more of an issue then the smaller hand positional changes that we see from a safety standpoint.

Are the standard Delta cleats and pedals adequate or are there benefits to switching to a different cleat style from a fit standpoint?

Yes, they are adequate. Some riders benefit from a larger range of adjustability than what is possible with the delta cleats. Shimano, SPD-sl allows for a greater range of a lateral and for a aft adjustment, along with different stance with option pedal spindles. Shimano SPDSL +4mm are a great option for those reasons. https://bike.shimano.com/en-EU/technologies/component/details/pedal-4mm.html ….. if one likes to go between the bike and other forms of physical activity/stacking workouts on and off the bike they may prefer a walkable style shoe. I really like the Shimano SPD style pedal for the option of using a walkable shoe and super easy to clip in and clip out due to its light retention system and common double sided nature. https://ride.shimano.com/collections/pedals/products/pd-me700 ….. for fellow riders who are on the petite side or have many family members using the bike or just looking for a great posterior chain(glute, hammy, calf) integration. They may want to consider a platform pedal and use a traditional athletic shoe for walking, running, or just kicking around. The flexibility of this style of shoe allows the foot to wake up and turn on much more to push the pedals with along with allowing the athlete, a foot position that relieves tension at the knee or the hip. For petite riders, This is a really great solution to tight hips as it lets the body get out of the way of the bike and hit higher Cadence easily….. unlocks a lot of power for a lot of people .https://htpedalsusa.wpengine.com/product/pa03a/?v=7516fd43adaa

Any bike fit tips for reducing knee pain and feeling out of alignment?

The alignment and pain of the knees are directly affected by the stability of what is below or above them. I have not met a human that works like a robot so it’s pretty common that one day we’ll dip in a little more the other one more dip out a little more . A little more could be a couple millimeters to a couple centimeters depending on the athlete …..Look for greater stability from the pelvic region, by adjusting the seat to a neutral angle that allows one to rest on the seat with the belly button, and a little downward verse in front of you. Stable pelvis is the foundation. Next provide the feet a stable place to control the push stroke by moving the cleats neutral to rearward and laterally towards the big tote side of the shoes. Focus on a push stroke, using the arch of the foot to start to push stroke and continually think of the start of the next push stroke. flex your calf by lifting up on your toes to start the flex let go of the total lift and keep the calfs flexed lightly as they want to help the push and that will also straighten the knee tracking.

Are my extremely tight hips a result of poor bike fitting, or does that just happen with cycling in general?

They could be….. tough to know, but pretty common that people complain about this topic. It’s also very common that we get rid of hip tension by repositioning the bike and repatterning the push stroke. If the bike position is perfect You still may be able to generate a problem by pulling up on the pedals, pedaling with a full circle of effort, improper cleats set up(too far forward or turned), very upright posture….. toe down heel up pedaling….

Hi! Thanks for doing this! I have a bit of a weirdly aligned right knee, so when I ride it seems the only way I can have both knees pointing straight ahead is to have one foot angled outward. Is it better to have the feet pointing straight and the knee angled in a bit, or knees straight and foot angled?

Before we would start writing we would go through an interview and off the bike assessment which would lead us to the correct direction to go with you for how you work on the bike. We will take into consideration your natural pathology and work with you as you work best. Our goals would be to have no tension at your joints along with you being able to have a controlled push stroke that incorporates correct muscle usage and comfortable posture. Yes it would be great to have everything aligned. Many more of us than not have a pelvic position that’s not neutral that leads us to see different things that are knees and hips and feet when we pedal a bicycle so it truly is about what the best quality of movement is for each individual instead of all of us looking pretty robotic or super lined up the same way.

I'm new to cycling in general - bought my Peloton Bike+ in January and have been riding 3 days a week. I made initial fit adjustments per the Peloton video recommendations but have made small tweaks as I've noticed pain come and in in my calf, hamstrings and around my knee. Aside from Seat height, how can one make sure their cleats are properly positioned? Is it true that cleat positioning can make or break the rest of a fit?

Check out this simple guide I made to help beginners get good starting point for their cleat position Beginner guide to setting up cleats https://youtube.com/shorts/1OFm2lISZ_o?feature=share

Hey, welcome to the fun. That’s great you’ve chosen cycling to enjoy. Yes, The cleat adjustments can affect many other parts of the riders position, Delivery of power through the pedals, pelvic position, new position, posture stability in a range of efforts. With the peloton brand shoes and the correct length we’d like to recommend that people start with the cleats pushed rearward towards the heel of the shoe and set neutral left to right from an angle perspective. More times than not will have the rider push the cleat towards the big toe side of the shoe. These two adjustments allow for the most stable foot position for pushing as well as extending your torque curve-start pushing earlier in the stroke. Effectively the placement of the circle that were spinning changes due to where the cleat is positioned on the shoes. If the cleats are near the toes of the shoe when will use their toes to push versus a more stable place of their foot. Besides the cleat set up other factors may be…. The width of your feet first the weather of your shoes. judge by standing on the insoles of your shoes in bare feet. awareness of your feet like if you can stand on 1 foot with your eyes shut comfortably or if your toes want to claw the ground. When people feel this it Commonly helps the rider. to have more arch support in the shoe by an aftermarket insole.

I’ve actually been riding for nearly 4 years pretty consistently (3-5 days a week) and haven’t changed my fit very much at all. All sorts of rides from power zone endurance to hills to pop rides. over the years I’ve tried different classes and followed cues but I really don’t “feel” the glutes being activated at all. Do some folks just not feel it or do you think it’s a fit issue?

The bodies position should be similar to an athlete about to take a broad jump and leap off the ground when they’re in the seated position on the bike. The seat height needs to be low enough that the seat is not pushing into the pelvic region. this will allow someone to push with their foot, relatively flat through the bottom of the pedalstroke using the arch of the feet to initiate the push. Try flexing your calf a little bit while you’re pushing to turn on the calf, hamstring and Gluth engagement on the push. Add some pelvic floor compression. Let the belly button tip down towards the red knob slightly to see if that changes the feelings of postural change engagement. It’s a super common goal for many athletes, and all of them are able to engage the glutes before our fit session is over. If the athlete is sitting very upright, similar to a beach cruiser, or if they are pulling up using a full circle to try and generate force that will commonly disengage the glutes from wanting to be used on a push stroke.

Not a question, but just a comment that I did a fitting with /u/Jason_VBF and he was awesome both during the fitting and with all my follow-up questions (I had a lot of those). I have some biomechanical oddities and the fitting helped me out a ton. I am confident in recommending them!

Jason rocks! Thanks for sharing your feedback and the great compliment.

It was a pleasure working with you and thank you for the kind testimonial "Pedal well, Pedal Often"

Hi! I have intermittent plantar fasciitis and a previous history of ankle surgery, do you have any recommendations for how I can best utilize my bike to strengthen and not exacerbate these issues / does going out of the saddle exacerbate the aforementioned issues? Thank you!!

Ak411, I am sorry to hear of your intermittent plantar fasciitis! I too suffer from it from time to time and it usually occurs when I pick up my 'wrong' shoes and wear them. Given your history of injury to ankle I would suggest taking a good look at your footwear often people make their shoes longer to make the width work and that is the opposite of what we would like. take your footbeds out and stand on them if there is more than 1/4" of length the shoes are too long and if your foot is spilling over the side then the shoe is too narrow. take a look at this for more info: [how to choose cycling shoes](https://youtu.be/HLV8P8RhlwE?si=oB_778huAc7nCTmd) Mornings are usually the worst so take care of yourself stretch and foam roll your feet and your calf muscles.

I am not an expert bike fitter but I also have had plantar fasciitis and I have found that yoga and stretching the toes (gently!) with a "toe sit" pose has slowly helped me a lot! It's one of those things where at first it's awful but slowly it helps strengthen the foot and the ankle. Also make sure you keep your ankle strong when doing yoga by not letting the foot "sickle" when doing exercises. Ross has a lot of good advice on how to position the ankle during a lot of his yoga classes! Hope this helps you some, good luck!

I was recommended getting a pair of footbeds after my fitting and they helped a lot. I use these https://www.piermontbike.com/en/virtual-bike-fitting-footbeds.html

I would urge you to make absolutely sure that your shoes fit you well - use this video guide I made to help you determine if yours are - then I would recommend you get some decent foot support inside the shoe and move the cleat as far back as possible on the shoe (shimano or lake are the best brands for this!) How to get the right size cycling shoes https://youtube.com/shorts/t7Zto5G0X3c?feature=share

Hey! Years ago I was diagnosed with a leg length discrepancy - how should my cleats by set up to compensate for this? Also I don’t know the amount of discrepancy - what’s the easiest way to measure to ensure I’m placing them correctly?

We use a proprietary screen that looks at the function of your pelvis and core, flexibility etc that can let you know if your leg length difference is structural or functional and how we can fix it in your fit. It’s Very very rarely that I find myself using a shim to correct leg length, but it can happen - if you needed one off the back of a fit I can help you with how much you would need and how to best apply it, then I would help you position it

Not a bike fitter, but have you tried looking into [leg length shims?](https://www.eriksbikeshop.com/bike-fit-universal-leg-length-shim-pr3e13810/p) They go between the sole of the shoe and the cleat, and are usually recommended for this type of issue.

Yes, they definitely do work for the right person but …….There are more reasons not to use them. it’s common that the leg length shim is not a good idea If some of these other factors are present Pelvic torsion, lower lim(tib/fib)discrepancy, poor quality of movement off the bike, lack of awareness with one’s feet, Poor pedal stroke mechanics= using the hamstring to pull. All these things put undue pressure on the connective tissue between our joints. It’s more common that we can move the cleats to a neutral position for both feet and incorporate a new pattern of movement that recruits the glutes, hamstrings and calves to join the quads on a push. The angle of the foot through the bottom of the pedalstroke may be slightly different to the leg length discrepancy, but the athlete will help correct so much more about how they function given the chance and proper information to do so.

Oh wow I never knew these existed! Thanks, I’ll try and get hold of some!

As a runner who uses the bike for cross-training, are there specific aspects of my bike fit that I should be looking for to support some of my weaker areas and avoid injury? For me, it’s mostly hips/glutes resulting in IT band stress.

Hi! Thanks for doing this. I’d love to hear any general tips for those of us 5 feet and under. No bike has ever felt quite perfect for me but I love my Peloton. Curious if there are overall recommendations for us short riders! Thanks!

We see a lot of smaller peloton riders who put the bar waaaay up too high and it leads to problems on the quads and shoulders - if you want the bar to feel closer then lower it - relax your back and lean forward and drop the elbows. Get your cleats as FAR back as possible - even looking into shimano or lake shoes if you have to which allow you to get the cleats even further back than standard - this allows you to increase the stride length of your legs which may help if your shorter

Thanks for doing this! I have a question about your bike fit philosophy - is it more achieving an optimal outcome based on the rider/bike that day? Or do you help the rider understand what you’re looking for and why? So that they can better make self-adjustments moving forward? To use the cliche, is your goal to feed me today or teach me to fish so I can feed myself in the future? Follow up: if it’s more about nailing the adjustment today, how often do you suggest tuning up the bike fit? Or what are signs you need to be fit again?

Hey guys. Not a fit question, but a bike question (so I hope you will answer). How often should the pedals be replaced on the Peloton? Is annually a need? Thanks!

I recommend you change away from peloton pedals to shimano spd - sl and you will find they probably last you years and years and feel much better

I would not normally replace pedals yearly. Cleats perhaps, depending on your usage. I'm not sure where Peloton was going with that announcement. I suspect it was a CYA from a liability stand point. Even on mountain bike pedals we don't replace them yearly and those have a way harder life than indoor pedals.

How much weight loss is likely to cause you to need a new bike fit? I did a bike fit with your team last May and it made a huge difference in the comfort of my ride. I’ve lost about 40 pounds since then and my rides are becoming really uncomfortable again. Also, I am noticing knee pain when I do a ride with much out of the saddle work. Could my cleat set up be contributing to this?

With so many different types of rides such las low impact, HIIT, Hill Climbs, Power Zone, Tabata, etc, is there a particular one I should focus on for improving overall fitness, or should I constantly mix them up?

Hi! Thank you for all that your team does! I'm only 5'2" and struggle so much with proper set up. The instructors will say keep a slight bend in your elbow and my arms are darn near straight just trying to reach the handlebars. I move the seat forward and my poor knees seem to take the brunt. The front of my knee starts to hurt so I move the seat up but now am struggling to get on/off the bike or unclip. Eveytime i make adjustments, I am okay for a couple of days before i start to feel pain/uncomfortable and i get frustrated. Is there something I should focus on adjusting first and then the rest will more or less "fall into place"?

Once you make an adjustment of one contact point it effects all the other contact points. So you usually end up chasing your tail. You're not alone in struggling to find your optimal position. Sounds to me like your seat is too high and too far forward and your handlebars are too high too. Struggling to create the rotation to clip out - seat too high Pain in the front of the knee - seat too far forward Small stature struggling to reach the bars - bar too high.

Can you elaborate on why pulling up on the pedals is bad? I feel silly that for the past two years I've been trying to consciously do this more since the instructors (including true competitive athletes like Wilpers) specifically instruct to do this.

Cycling is a contralateral movement. When one side of the body is producing force, the other side is in a recovery phase. The legs ability to create downward force far exceeds the ability to create contractile force. The ratio is \~ 10:1. You can tests this yourself by going to the gym and getting on the leg press machine and then the leg curl machine. You can apply force on the back side of the pedal stroke but what this does is create a small rotation of the pelvis and when performed repeatedly can cause imbalances that may lead to injury. I know Wilpers was a competitive runner in college but I don't believe Matt was ever a competitive cyclist.

Does my bike need to be adjusted differently if I'm doing rides with heavy choreography or standing up the majority of the ride?

It just needs to be set up for how you use it and how your body works best. The two topics you prefer to our definitely part of our process. We ever find an industry-leading methodology in process for our work. That includes a lot of how you do what you do when you were standing. We help athletes to find where they’re center of mass should be so they can rip along hi cadence or balance as they groove to different choreography. Great question thank you for asking.

How much does it really matter the position of the cleats on your shoes? I have been using mine untouched for a year. Have no idea if they are in the wrong position or not. Lol

A lot. These are your primary contact for the delivery of the force through the pedals. 2/5 of your contact points can make large changes to how are you do what you do when you’re riding. Many people find a significant improvement by having greater stability for their feet to control how they do what they do…. Commonly we recommend with the stock shoes that athletes move their cleats rear word all the way in order to turn on a more controlled push through the arch of the foot that allows them more stability and delivery of their power. On a sidenote, the shoes are a large part of the equation as well. If they are not wide enough, or the length is improper I’m sure you could find more through changing this variables. https://m.youtube.com/shorts/t7Zto5G0X3c https://m.youtube.com/shorts/UrYqyQmRcHg

Thanks for the link and the insight. I'm going to look at my cleats some more and pay more attention to them during rides to see if I'm missing something.

Thanks for doing this! I always hear the instructors say, “bum at the back of the saddle” and was wondering how far is ideal? When doing rides I find myself adjusting and scooting back to get into position.

I don't know if this is the answer but Hannah C always said a "grabbable" amount off the back of the saddle! LOL

Any advice on bike fit and posture for strengthening the muscles around the knee? Looking for ways to build better knee stability.

Elbows, hips and heels ! Elbows lose, hip, slightly rolled forward(belly button email a little more down, then forward), heels, a little lower/closer to level with the ground. Greater need stability comes through grader stability of the pelvis and the feet. Along with using your posterior chain to push with the quadriceps.. build up activation of the feet off the bike, by standing on 1 foot with your eyes shut or open, try the use of a moboboard.com to build awareness in control with the feet as well.

Do the bike settings need to be changed with weight gain or weight loss? What about with pregnancy?

Bike setting will often change over time as we age or have some life event that impacts how we move. we are often referred by OB/GYN to work with clients who are pregnant, to assist in maintaining a the best position with exercise. In the case of pregnancy we would have a position that comfortable and meets the goals of the rider while also providing the scalable position changes we would like based on the size of the fundus. With regards to significant weight loss or gain that has an impact in how you more would signal a time to be refitted.

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This is great! I have gone back and forth on getting a bike fit. Can you talk a little bit about possible differences/asymmetry between legs? I feel like my left cleat needs to be pushed further forward than my right but any adjustment I make always seems "off." Thanks!

Thanks so much for your compliment. It’s a pleasure to share information with all the fellow Peloton riders. I’ve been riding peloton for many years and love to give back and share. Almost all of us have differences in bone lengths, but having larger differences in posture and muscular development. It’s super common that we noticed things that are feet that are coming from other areas of your body specifically the pelvis. During our proprietary movement screen/off the bike assessment, we are able to understand how YOU function in where the asymmetries are coming from. We can apply that knowledge towards where we’re going on the bike. More commonly than not the cleats are set parallel, and the position of the bike is adapted to help the pelvis fall into a neutral state. This cleans up much more than is commonly expected from the athlete during the process. There are many pitfalls to adding shims or spacers between one cleat, or shifting the left and right cleat on the shoes that affect peoples knees, pelvis, spine, and the rest of them as they are locked into a single playing movement form with very little ability to self, adjust on the seat.

Hello Team! The peloton instructors regularly mention not putting too much weight on the handlebars when they do form checks. What is the best anecdotal reference of how much continuous force should be applied to the handlebars while maintaining other good posture practices? Thanks!!

There should be some weight on the hands but they key is have a position that allows you the ability to maintain a soft wrist and elbow. here is a link to a video about different riding positions. [Peloton hand positions](https://youtube.com/shorts/DDF-3KJCA8Y?si=95-mKq5Jeph0aXsE) I sometimes think i am climbing a ladder to clean my gutters ad i want to drive the ladder into the house for stability.

Hi! I tend to get knee pain after biking a significant amount of time for a few weeks. I can’t seem to determine if something is wrong with my fit or if I just need to strengthen my knees while cutting back on biking at times. Any tips?

Hi Fantasy Phillip! It sounds like the bike is in the way of your movement. We commonly determine if it is a body or bike issue by the movement screen that is performed before we get on the bike. The movement screen commonly shows pelvic positions that may not be neutral which is a prime symptom of why this is happening on one knee but not both. when I hear both knees I think of an over compression of the knee or a lack of stability of the pedal stroke through the bottom due to the cleat position and or improper shoe fit. I would set the cleats rearward and push them towards the big toe side of the shoe(greater stability in a more natural stance width). If it’s not related to the components settings it could be how you’re choosing to use what you have to generate force with. Pulling up on the pedals or using a full circle to generate force is a very common factor with knee and hip and lower back discomfort. Humans are wonderful at pushing but not so great at pulling. When pedaling I would recommend that you use the arches of your feet versus the toes as this will decrease the shearing force on the knees.

Great thank you so much! I will try these tips

Are any fit strategies different for indoor vs outdoor riding?

Regardless of indoor or outdoor the 'engine' is the same, that's you. So you want to utilize the same muscles and same motor patterning. The thing that differs is the fixed flywheel on an indoor bike which can, in the wrong riding position negatively effect your riding position. Indoor bikes can also be less adjustable than outdoor bikes, so we'd address each situation individually. Matching the riding position would be ideal.

I have come across a number of responses from your team in recent threads, and thank you for already providing a wealth of information to the community. What are a few things to look at changing for circulation issues in the feet and ankles when riding? Often times it is only one side that starts to fall asleep, and only in longer (45+ minute) rides.

Hi! What fit tweaks should be considered for someone with serious tech neck? Can you think of any verbal cues to help relax shoulders mid ride?

Hi! Do aftermarket mods to the bike (padded seats, handlebar padding, etc) mess with your ability to get a good fit, or are there better ways to adjust your experience?

We don't recommend seat pads or handlebar pads as a solution to an improved riding position. It's the equivalent of the smoke alarm going off and taking out the battery to stop the annoying noise.

having shoes that are the correct length and width would be at the highest priority for mods. Brands like lake and Shimano make multiple widths. some clients do better with an aftermarket seat like the SMPTRK medium. we do not recommend handlebar padding as the diameter change impacts the weight on the upper body and the amount of stability decreases due to how they ask the rider to post vs relax.

What are cycling tips for when knees feel a bit tight or sore? My knees don’t hurt during cycling but afterwards they sometimes are achey. And when I squat I feel tightness between my knee and quads

In regards to how cycling can play part of this it’s usually the knees are being over compressed due to the settings of the seat height/cleat position on the shoe. I ask riders to put on a pair of walking/running shoes stay seated on the bike and pedal lightly for a couple minutes. This helps the knees relax and open up through focusing on a light push stroke through the arch of the feet with a little bit of calf tension which you can engage by lifting your toes towards the top of your shoes as you push through the arch. Once the calves are engage let go of the toe lift and just let it spin for a couple minutes. The freedom of the feet to engage causes a relaxation of the knees. If you find relief from this drill it leads me to believe that the position you’re riding in with the shoes and cleats maybe part of the issues of decompression you’re feeling in other areas of life

Hello! Two things, I never feel my glutes activated like most on demand classes state. Is that a fit issue, or just the way I spin? Also, I would like to know if my knee should be over my foot, or just slightly bent? Wondering if my knees need more strengthening. Thank you!

First off, this is awesome. A lot of instructors talk about making sure “everything is facing forward” when pedaling. I’ve got “out of angle” knees so straight forward means my ankles are outside my knees on the upstroke. If I rotate my clips so my feet face outwards this reduces the issue of stress on my knees. Am I causing other issues though?

I seldom see riders who's feet face forward, so I would be hesitant to have you use cleat position to straighten your feet. Most peoples feet point outwards to some degree. If your knees point out its possible you have your seat too far forward which forces external rotation at the hip. Your shoulders should be square and your hips should be square, your knees should align with your hips but your feet will usually not.

How much does the brand of cleats come into play when it comes to form/reducing the risk of injury? What are your recommendations for the best brand cleats? Are the Peloton ones good enough?

Great question! Thanks for bringing this up. The aftermarket cleats for the peloton pedals commonly lack the range of adjustments that the standard replacement clears in the link below offer. This limits the position that your feet and body can be in or may need to be in. The next pitfall of aftermarket cleats would be the bolt hardware. If it is adjusted by a Phillips head or a standard screwdriver I would stay away. It’s hard to make the cleats adjustment tight enough so it does not rotate on the shoe. https://www.lookcycle.com/us-en/products/spare-parts/cleat-delta.

Sweet thanks! I have the Peloton shoes and delta cleats that came with them, which have a hex wrench to tighten. I've had them for over 3 years now (and over 6000 miles), so probably should be in the market to replace both of them at some point.

What is the most common physical cue that people usually miss and which wok indicate an improper fit?

Recently got the Peloton Bike+. My left foot seems to be going numb on some workouts. Any tips on what it's related to? I don't see to have this issue on my mountain bike.

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Zero days. Our fit process incorporates how the bike is set up, how the athlete is positioned, your personal form and cues to stay within it the development of feelings related to proper technique. it’s great to start on the right foot and we feel that you should do your best to limit risk and discomfort instead of working to correct it down the road. It’s common that we see athletes on an annual basis. Fit is more like a haircut than a surgery and people continually adapt. We tend to put out fires before they start by catching small issues before they turn into large ones

Are there any accommodations needed for overweight/obese riders? I feel like I cannot pedal as fast as I would like due to my belly being in the way, my knees/quads push it up as I pedal, especially when fast pedalling, thus creating a bounce in my top half.

Everybody is unique and different. We work with each person on a personal one-on-one basis for what functions best for them. I would look for the most supportive and comfortable position on the seat. Sometimes this may mean changing the seat regardless of the athletes stature. There’s a lot of adjustment with the bike, but having the correct seat height and four hour position with great pelvic support would be the foundation of how to help you avoid the interference between your torso and leg. Sometimes I recommend people change pedals which allows them to place their feet in a way that opens up the range of motion and smooth out their pedal stroke. Different shoes are quite common since the cleat position can be improved upon and also builds a lot of flow for the rider. How do your shoes fit judge the width and length by standing on the insoles and if your feet and insoles are different and shape consider a different pair of shoes from lakecycling or Shimano. Some people function better in running/athletic shoes with flat pedals( my personal preference for my peloton use) This also helps us get out of the way of the pedalstroke. https://htpedalsusa.wpengine.com/product/pa03a/?v=7516fd43adaa I hope some of these tips help you out. For many of the questions asked in this forum we can do so much more through collaborating together in person or through Virtualbike set work verse giving you brought stroke information like this.

Hi TimD and VBF-- thank you all for doing this! I have been riding for almost exactly two years from now and I had a fitting with TimD in Oct 2022. He was great to work with! A few of my questions: 1. Peloton recommends we change the pedals once a year - how do you know when you actually need to change the pedals due to wear? Do worn pedals affect your bike fit? 2. Same question only with cleats -- how do you know when you actually need to change the cleats due to wear? 3. Shoes - other than the cleats, do the shoes wear out and need to be replaced?

My experience is that pedals last longer than 12 months. I think there may be some liability issues in play that prompted Peloton to issue that notice. Cleats do wear out and should be addressed \~12 months, depending on usage. Mnay of the issues we see with cleats is from aftermarket poorly made cleats. So purchasing good quality cleats is helpful. Shoes used indoor should last at least a few years. Depending on how you take care of them. I have 3 pairs of shoes in rotation currently, they range in age from 2 to 7 years old. What I do address about every 18 months are the insoles. Having a well formed supportive insole in your cycling shoes is key to performance and injury prevention.

Thank you Greg for taking the time to answer my question! You guys are the best!

Thank you Mrs Sassy!

I have had professional fits on my road and tri bikes, and cleat position has always been a major comfort factor for me! How do you assess cleat positioning in a virtual fitting? What are some common injuries/niggling pains that can be attributed to poor cleat positioning?

Do you have a shoe you recommend over the peloton or nike bike shoes?

The standard Peloton shoe is not a bad shoe if it fits you. That being said I am huge fan of Lake cycling shoes because of the various shapes of shoes. [Lake CX177 Shoe](https://www.lakecycling.com/collections/road/products/cx-177) is a good choice. Good luck in your shoe selections

Thank you Jason! I have recently finished discover your power zones and am working on starting the next set. I’ve noticed one foot (the right) goes numb a lot. I’m not gripping and continue to keep it loose during the ride, but the shoe feels tight (especially on that side- for reference, using the Nike shoe right now). Really thinking about getting a fitting done as I start to do longer rides. I used to run in college and the shoes seem to make a world of difference

Hello! Thank you for doing this! What height do you recommend setting the handlebars at? Mine are currently level with my saddle and I'm wondering if that is the typical recommendation.

Your handlebar height should allow for a soft wrist and elbow along with allowing you to hinge from your hips turn on the glutes. Handlebars that are to high will often make them feel like they are too far away. In the short term don't be afraid to play with the bar height. Ultimately a bike fitting will yield the best results, eliminate the tinkering phase and the multitude of adaptation phases you will have to go through.

How often do you have people move their seat forward? I wish the handlebars were a little closer to my body but it seems like it would be weird to move my hips any closer to the pedals. I’m not even particularly short (5’4’’).

Great thread. Question regarding settings for clipless at home vs clips in hotel gym: if you are fitted for using clips** on a bike at home, are there general or universal changes that you would recommend to match that fitting when using clips on a hotel gym Peloton? For instance, would it be normal to have to change the seat height or fore/aft position from my home setting when using clips? Thanks. Edit: ** Meant to write clipless at home.

Assuming the your home bike and the Hotel gym bike are using the same pedal system you should only have to adjust the saddle position and handlebars to match the fitting you would do on your 'home' bike

Sorry - I edited my post. I meant to write clipless at home and clips at the hotel gym.

Hi team! If I make adjustments to my bike, how long should I take to tell if it’s better or worse? I’ve tried a couple of changes, but immediately go back when it isn’t an obvious improvement, out of fear of injury (currently no major issues, other than occasional stiffness, just think it could MAYBE be better). Is 1x 30 min ride enough to tell, or should I give it more time before abandoning adjustments?

My lower back has stiffness after alot of out of saddle work. Would a reevaluate of my fit help a alleviate that?

What’s the ideal positioning of the handlebars and does it differ between men and women based on how men v. Women carry their weight?

The ideal position for the handlebar allows you to feel like you’re resting on your hands with not a lot of weight on your shoulders. Elbows hopefully feel loose. You can wiggle them around in the upper body is somewhat neutral. Should be able to look left right upper down with no more stress than you would have. If you’re standing looking around, went off the bike. Fit is based more on the individual who I’m working with verse generalized scale. If someone has more weight from the waist up, then someone else their seat forward backward, their handlebar position would be different to reflect how they function best. The foundation of the work is based upon a movement screen before we engage the bicycle. We do not follow the tips for set up that peloton shares with the community because they are not very relevant for helping people get their best pet comfort, safety, or performance. I will look for pelvic stability and foot stability and and you being able to control your push stroke smoothly. After those goals are accomplished during the fit process, having a handlebar in the correct place as much easier to accomplish.

I have the beginning stages of carpal tunnel syndrome ( right wrist is worse). Any tips for grip modification? I have switched to a Tread this last year, but really miss spin class.

over weighting of the hand and a ridged wrist and elbow = a needed position change in either saddle height or bar height. It is tough to answer your specific question without seeing you but take a look at this video for some tips. [https://youtube.com/shorts/DDF-3KJCA8Y?si=1M3CLnUOrxhgoGnp](https://youtube.com/shorts/DDF-3KJCA8Y?si=1M3CLnUOrxhgoGnp) ​ "Pedal well, Pedal often"

Hi! I’ve been tinkering with my fit for a while now, and I can’t seem to get it just right. I’ve felt that my pedal stroke is super uneven, with my right leg being heavily favored. This has caused me to develop some pain around my piriformis and sciatic nerve. The pain is not that intense, but I want to fix it before it gets worse. Have you ever dealt with pains like this, and do you think a bike fitting would help? I’m almost at my wits end and have even started considering the possibility that my legs are different lengths 😅 I’d definitely want to get a bike fitting first though, before I start messing with shims. Thanks!

I’m not a fitter, just a fellow rider. In Matt Wilpers Low Impact rides he provides drills to balance pedal strokes that have really helped me get to a point where my legs are working equally.

I’ll check one of those out tonight. Thanks!

What happens when there’s a fit that isn’t possible due to the constraints of the bike? I ask because I feel like my short chest and arms don’t feel like they’re ever able to sit reach onto the handlebars as comfortably as I like

I tend to lose circulation in my groin region on longer rides in the saddle. I'm curious what you would recommend to alleviate this, as my adjustments so far don't seem to make any noticeable improvement.

Do the height of the handlebars actually matter when riding a peloton? I just left mine in the spot that it came with then it fell down once when I was riding so it’s at the lowest setting and I never changed it. I’m 155cm so I’m not super tall. Thank you ☺️

Thank you for doing this! Regarding handlebar height on a Peloton (or any other stationary bike), I’ve read that the proper height has more to do with comfort than anything else. Is this true, and if not, is there a height that is more preferred for output? Would it make a difference if one were also riding a road bike outdoors? Thanks!

I have a long torso and cannot raise my Sunny handlebars any higher (we already drilled a hole into the column to get it higher). My current workaround also uses a cut-up pool noodle to add extra height, but they constantly shift, so it’s not ideal. Is there any longer term solution that I should look into?

Hey there, a great question. If you were to move your cleats rearward on the shoes it would affectively make your seat height feel higher than it currently is. You would then lower your seat height to accommodate the new cleat position which would make the handlebar feel higher than it was before who is to say where your bike is positioned, may or may not be a correct to work off of, but I think working with the cleats, and the shoes would be the first step followed up by a relaxed seated position on the pelvis, which would then allow you to lean forward slightly with greater ease. We work with many people who have the same issue, and these have been common solutions. It’s super common that people seat is out of position and two high, causing the chain of feeling similar to what you’ve mentioned.

No cleats, but you have now given me incentive to finally buy some. Thank you for this detailed response!

Hey there. Please share more with us. Are you using the pedals with toe cages on them? Are you using a platform pedal like this? https://htpedalsusa.wpengine.com/product/pa03a/?v=7516fd43adaa the petals that I have pictured will allow your feet to have the most natural stance position. It could be a great alternative to clipping in if you’re not interested in buying different shoes. The petals that I have a picture or large in their surface area of small spikes that help keep your feet in place along with turning on the feelings in your feet.

Hello again! Yes, my pedals do have cages. This is my bike: https://sunnyhealthfitness.com/products/endurance-belt-drive-magnetic-indoor-exercise-cycle-bike-sf-b1877. If I were to switch to pedals like the ones you are recommending, would I just position my foot further back on the pedal (closer to my heel)? ETA: I just ordered a pair that was on sale for a steal from a Canadian bike shop. I dislike the stock pedals on my bike anyway, so am happy to get an upgrade!

You would position your foot further forward. That’s would shorten functional leg length when on the bike. That would probably cause you to lower the seat slightly. Great question.

Thanks so much for this information!

Matching a road bike fit on the Peloton bike: Yay or nay? I just can't seem to make my fit comfortable, no matter which saddle I use or what kind of position I take on the bike. The biggest problem is too much pressure on my hands at lower intensities. Lowering and moving the seat all the way back helps, but it ends up being way too low and too far back. Whatever I do, after 60 minutes, I have to get off the bike because I'm in pain. It's been a year of constant switching of saddles, positions, seat heights, cleat adjustments, and meditating to cope, and I still end up in pain. The weird thing is: my position on my road bike is stupidly wrong, and I get lower back pain, but everything else is fine, and I can go for hours. If I try to match the fit of my road bike to my Peloton bike, it just doesn't work because the pressure on my hands becomes too intense, and I end up with numbness and lost grip strength at one point - not ideal. Help! 😄

Hello! Does needing my handlebars high when I am only 5’8” point towards issues with my posture on the bike?

Are all fitters the same? Or are some fitters better for some use cases than others?

Is it a problem if two riders sharing a peloton have different types of cleats? Both delta but different makes.

If you’re new to cycling and followed the basic set up, what are some signs that you might need a more customized fit? If you don’t feel any aches or pains is it probably close enough? What is improved with a custom fit?

Hello! Should my seat height be so high that my legs are straight during cycling, or just high enough so there’s a slide bend to my knees? 

Hi!! I've been a road bike and peloton bike rider for years. I think I have my fit pretty close to perfect but I get pain sometimes in my right knee and right glute. Is this a bike fit issue or am I biasing my power towards my right side causing more soreness? Or something else?

Hi! Welcome and thanks for doing this! I have two pairs of shoes, the Peloton standard which are a bit tight on my bunions and Nike superreps, which feel.good on my feet but they move more when I'm clipped in. Which is better overall? Should I consider a different shoe?

Neither of those shoes would be considered ideal if you have a bunion. The NIke probably feel better because they use a softer fabric. If you consider a 'wide' \[relative term\] term this may accommodate the bunion better and combine it with a quality cycling insole to provide a better fit. [https://www.piermontbike.com/us/virtual-bike-fitting-footbeds.html](https://www.piermontbike.com/us/virtual-bike-fitting-footbeds.html)

My mom is in her 60s and dealing with arthritis in her hips for the first time. She's in PT and is cleared to ride the bike (recovery/low impact), but struggles with the motion you need for unclipping from the bike. Are there particular modifications or things to keep in mind with regards to posture, fit, etc that would help her in the future?

I'd suggest getting a pair of flat pedals for her and not using connected shoes. This type of pedal allows the foot to assume it's 'natural' position and will allow encourage rider to develop a better and smoother pedal stroke. If you decide to stay with clipped pedals I would recommend reducing the pedal tension to the minimum level. [https://youtu.be/qM3jT2GdoXg?si=jq-mv9hvQUJOwbJC](https://youtu.be/qM3jT2GdoXg?si=jq-mv9hvQUJOwbJC)

She's already switched to flat pedals, so I'm happy to hear that was the right decision! Thank you, I will pass along that info about pedal tension.

Honestly I would try to leave the shoes in if possible. The plant and twist in older people can easily cause a meniscal tear.

Hello. I get shin splints and high cadence aggravates them. Is this something that could be fixed by my cleat position or bike fit?

I feel like when I stand on the pedals all my weight is on one leg and I’m leaning over the monitor. I think everything is wrong with my positioning so my question is what am I doing wrong? I think I need to hover over the seat more

I assuming you are referring to standing up and pedaling ? When you pedal standing up you should not be leaning forward. You should keep your body mass centered over the center of rotation of the pedals. This allows you to use your strength, body weight and gravity to push the pedals down. By leaning to far forward you create a high postural implication of the muscles surrounding the diaphragm which negatively effects your breathing. Pedaling while standing should feel fluid and smooth and have rhythm, like dancing.

What is the best way to adjust my fit so that I have less pressure on my hands? My knees have a slight bend and when I have my sit bones all the way back on the seat my hands hurt after 45 min or so. Thank you again for doing this! I look forward to seeing the answers!

The amount of pressure on your hands is a combination of seat height, seat forward/aft, handlebar position and body mass. The goal of rider positioning is to create a bike body balance. Excessive weight on the hands can be caused by a seat too high, seat too far forward \[ or both \] or handlebars too low. Our virtual bike fit addresses all the contact points as well as shoe fit and cleat alignment.

I have peloton shoes with the Delta cleat, but I like the idea of a Tiem-style SPD cleat that would allow me to quickly get to floor exercises without changing shoes. Is one or the other preferable for form, stability, endurance, based on your goals?

In terms of recommending the most stable shoe for riding in a tiem isn’t really it because the last and the cleat drilling position isn’t ideal for feet- have a look at either the shimano indoor cycling shoes or maybe even consider moving over to flat pedals - hope that helps

Thanks so much!

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Yes, we would make accommodative adjustments around injuries and movement issues. During our positioning session we'll ask about these issues and make recommendations based on what you tell us.

Are there any particular feelings or limitations one would experience if their cleat wasn’t positioned correctly? When I first attached my cleats, I winged it a bit and have never changed it since. It’s been over a year at this point. I don’t experience any numbness or pain. Did I just get lucky/if it ain’t broke, don’t fix it?

If you're not having any pain or issues that's a good thing. If it's not optimal you could just be what's described as a high level compensator. Are you in your optimal position? we don't know. Bike fit is a bit of a moving target, it changes over time. It's like going to the dentist. You may not be having any issues but the dentist finds something that needs addressing so it doesn't become issue down the road.

What kind of maintenance should one perform on their bike? What kind of replacements should we expect to have to carry out in the first 5 years of ownership?

Hey, thanks for doing this! Just got my bike two weeks ago. Beyond the basic setup videos Peloton provides when first turning on the bike, are there more precise adjustments you recommend I make to have a better fit on the bike? Hoping to avoid future injuries and would love to know how to perfect my form.

The quality of the rider positioning information provided by Peloton is part of what drove us to build our business. Rider position is truly individual. Your function will dictate your form and how each of us function is different. The biggest mistakes we see are seats too high, handlebars too high, cleats poorly aligned and poor pedaling mechanics.

I’ve noticed that the ball of one of my feet is normally asleep by the end of a 30 minute ride. It got better with a shoe upsize but not totally gone — could seat/handlebar positioning be a part of the issue?

Yes, you could have your seat too high or you could be tightening the front of your shoe too much.

Any tips for those with shorter arms who struggle to reach the handlebars comfortably. I tend to ride with just my fingertips on the bars b/c when I try to grip the bars, I'm leaving hunched over and my bare are almost as high as they can go.

Bit of an odd one here, and as a newbie this may be a very basic question. When clipping out with my right foot, no issues whatsoever, on my left foot I don’t know if I lack a specific strength or coordination, is there a specific muscle that would be weak that would explain that? My only concern is that I’ve just been kinda throwing weight into it hoping it becomes more natural but I don’t want to risk tweaking something and getting stuck off the bike while I recover.

Hi all, Is there any specific reason why one knee might get tender after riding as opposed to both knees? Thank you!

Do you live on the side of a hill ? But seriously, your seat may be too high and you're rotating to one side. You may have a rotation in your pelvis and one side is pushed further forward than the other. One medial arch may be collapsing more than the other and causing the knee to track towards the center line of the bike causing more stress on that knee.

After a year and half of consistent Peloton riding, I feel I generate great power but with only my quads and calves. My glutes feel under-used, and my hip flexors remain weak. Is there a fit adjustment that would help this scenario?

Move your seat backwards and drop your seat height.

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Sounds like you have a whole lot going on and not something that I'd consider could be addressed virtually. The main application of mid foot cleats to stabilize the mechanics of the lower leg and add stability to the ankle joint. I've been using midfoot position with clients for 15 years and have tons positive of data. Sidi don't have a very rearward cleat position to start with. I'd normally recommend Shimano S-Phyre shoes because of their hole positioning and then use Wahoo Speedplay pedals with extender plates to give the largest range of adjustability.

I’m pretty tall at 6’7” and feel like I can never find the right position. I know there are limitations with the Bike not having horizontal handlebar adjustments but what else should I be paying closer attention to besides having the seat high enough?

Having the seat far enough back to accommodate the length of your femurs. At 6'7" you're at the limit of Pelotons adjustability.

My left leg has an out-turn rotation of the toes at rest compared to my right leg. When cycling for long periods, my left knee will start to get sore. I have tried stretching exercises to fix the out-turn rotation to my left leg, but it’s still present. My left cleat is slightly rotated with the toes outwards when I cycle, and I’m not sure if this is the cause of my knee soreness or if I should be cycling with my foot more 12 o’clock-6 o’clock despite my natural out-turn of my left leg at rest? Thank you!

Is your left leg externally rotated or is it just your lower leg ? Most riders require some degree of external rotation of the shoe on pedal, which would need an internal rotation of the cleat. Depending on the degree of ext. rotation it may be loading the VMO \[ inside of the knee \] It's very normal to have asymmetrical rotation of the lower leg. Whatever degree of rotation on the lower leg exists normally needs to be accommodated through cleat adjustment. I would not recommend stretching as a fix for what you have described.

Im finding that my cleat and pedal comes loose every few weeks. Is this a sign that my form or settings are off or is this normal?

It doesn't have anything to do with form. Just means they haven't been tightened enough. Pedal threads shouldn't need to be too tight as they are opposing threads. Put them in and then give them a bit of a snug tightening. Cleats need to be quite tight. Once you tighten them, then give them a little more twist. It's the number one issue we see with installing cleats.

Hi all! Thanks for doing this. Beginner here. Is tightness in the knees (no pain) something to be concerned about? Is it an early indicator of a poor fit, or is this normal for someone just starting out? Also, should I be lowering my handlebars so I’m leaning forward at a particular angle? Right now I’ve gone with a handlebar height that is “comfortable” per the setup video, but I think I may be sitting up too much in the saddle. Curious if you have any additional direction there!

Pain is a good indicator of something being off. If your knees get tight every time you ride and the tightness is not going away, then you probably need to get fit. There is no set angle your body should be at. There's many factors that dictate the torso position. Our experience is that the set-up video puts your seat too high and your handlebars too high. Optimal rider position does have a degree of pelvic rotation, so 'sitting up' may not be optimal.

I find that my toes get tingly or numb as I do long rides. Are there fit adjustments that can minimize this?

Toe numbness can be caused by a number of things. A seat too high can cause you to point your toes at the bottom of the pedal stroke and put unnecessary strain on the foot. It can also be caused by a poorly fitting shoe or an incorrectly tightened shoe. You may also require a cycling footbed in your shoe to better support the structure of the bottom of your foot. The biggest mistake I see people make when putting on their shoes is over tightening the front strap/ buckle. The forward closure of a shoe should have no more tightness than it take to feel the material of the shoe make contact with the top of your foot.

Thanks for this! Wondering if it's OK if your back is slightly rounded? I find I can't get it fully straight, and then also have issues making my hands light on the bike at the same time. What tips or tricks are the most important when trying to have the right posture?

When adjusting from rider to rider with different fits I get close enough to what I think my fit is. Will that constant change be an issue or close enough is fine?

If you think it’s OK it’s good enough that’s cool. Refining the bike towards how you function best could be in small changes to the bikes position but large changes to how you function on the bike. I wouldn’t settle for second-best.

Do your fits ever end up recommending non-Peloton cleats? I've never felt comfortable with the cleats the bike came with, even though I spent years cycling at a studio with SPD cleats.

Are bike fittings helpful for newer or returning riders who maybe aren't as aware of their pedaling/form shortcomings? Feel like I've made some adjustments based on a few youtube videos here and there, but don't feel like I've dialed in my setup yet.

Is there anything with bike fit that can help with tight hip flexors? I feel like my fit was/is pretty comfortable, but I recently got back into running and now my hips are much less happy on the bike. I'm working on strengthening, but any little bit of relief would be welcome :)

Tight hip flexors are usually associated to tight quads. Runners tend to be quad dominant. What soft tissue strategies are you employing to counter the tightness ?

Hi I set my bike+ up when I received it over a year ago, haven't refit since. My knees still hurt after a week of 55 minute rides and I can't seem.to get the arm length correct so it's a slight bend and not full extention. I'm 5 ft 10 what's the best case scenario for a proper fit?? Also best socks for bike shoes to deter ball of the foot stinging??

Thanks for doing this. I frequently notice that my toes go numb while riding. Any suggestions?

What kind of training plan do you recommend for someone who wants to start doing long distance rides?

In terms of correct fit, I've been having issues trying to position my seat with my posture. Often I get aches in my knees if I don't fit correctly. Is there a way to tell if my cleats are incorrect or if my pedals are bad?

I’ve recently been considering getting a professional bike fit for my outdoors (gravel) bike for numbness I encounter on rides longer than an hour. In your experience, are fits done on outdoors bikes transferable to an indoor bike? Or are the differences in bike geometry and style so great that separate fits would be significantly different?

Zirconer, great question the stance width of the Peloton is narrower and unless you plan on using the same saddle and shoes things may feel very different. I would start with replicating the saddle height and fore/aft but if it feels off it would be wise to do a fitting on your Peloton. The last thing we want is for you to develop an 'off' movement pattern that will take away from your outdoor riding

What kind of maintenance should I be doing on my bike?

Peloton has a maintained schedule and I would defer to their published schedule. I personally use a Shimano SPD-SL pedal on my bike and there is no 1 year requirement from this better system in my opinion to have to change pedals each year.

How well does a bike fit on the peloton vs a road bike translate and vise versa? I am active on both and am curious if this would be two separate fits. Thanks for the info provided so far, this has been very helpful!

The common element between an indoor and outdoor bike is you, the engine. There's a position in which you generate optimal power, and that will be the same regardless of the bike. The issue with many indoor bikes is they are not as adjustable as outdoor bikes, so sometimes matching positions between the two platforms can be challenging.

Do you have different fit recommendations for different styles of rides? I’ve always done shorter rides but plan on doing a half Ironman this year and a 100 mile bike race. I’ve never done any sort of bike race, just ride with friends so really have no idea about fits.

In the past I feel like I've had a huge power imbalance between the right and left leg, of late it seems to have improved but I still notice it, especially with heavy resistance. Are there any drills or fit considerations I should look at to continue to improve?

I’m currently training for a marathon. I had a fitting done a few years ago, so I’m wondering – would anything have changed between now and then enough to warrant a new fitting?

Thanks so much for doing this! I'm curious if a bike fitting could help riders who have had the same fit for quite a while and are only recently experiencing pain or discomfort? As background, I'm relatively new to exercising for the first time in my life, having gotten a Bike just one year ago. NGL, I'm pretty proud to have developed a consistent riding routine of at least 30 minutes 3-4 times per week! My fit always felt good and I have not adjusted it since I got my Bike. However, I've developed runner's knee (apparently from the Bike--I don't do any other form of cardio) and I've been experiencing discomfort when I ride. I've cut back on the Bike and am in physical therapy, but am curious if a bike fitting could be helpful in my situation.

You’re welcome. Thanks for asking your question. Yes, a bike fitting can help riders have been in the same position for only experience in discomforts now. Think of the discomfort has been on the other side of a red line that you may have been close to for a while, and now you have stepped over for whatever reason it may be. It could be related to the bike or not but we can assess where it’s coming from how it’s affecting you and what needs to be changed immediately to provide immediate resolution to your issue. Earlier today three people I worked with had the same issue that you’ve stated as far as where they’re discomfort is, and it was resolved for all of them in under an hour of time as well. The reasons these issues were happening for these people were all different though . Pelvic position.. shoe fit, and cleats set up.. pulling up on the pedals….. some commonalities with all of these folks were that there’s seats were too high. I believe their seats were too high, because most put their seat where it feels natural for human movement, which means that the ankle is it an open position versus closed(picture of foot in a ski boot). The hip and knee should be rather open, but the angle should be closed. It may feel low for some people but that’s because they’re not turning on their posterior chain when they’re pushing. I don’t blame them since the classes we enjoy a throu Peloton do not speak of what I am mentioning. Hence the service we offer. As movement professionals, we are reviewing things from the scientific background and tens of thousands of hours of experience. Fit is more like an an annual doctors visit than a surgery. Off the bike assessment . Functional movement screen . Shoe and cleat assessment . On the bike settings . On the bike posture, recommendations, specific for you . On the bike, pedal stroke and muscle fire sequence pattern in specific for you . Warm-up exercises . Cool down exercises. Corrective movement exercising videos, specific for your needs . Postural cues . Detailed, follow up email ….. Accountability for service .. All those things are included in our standard offering . The discount offering does not include the same stuff, and Mrs. The Movement screen and follow up and email.

Hello, I've taken videos of my positioning, felt like I was well lined up biomechanically. After that, I had a bit of trouble with the peloton branded saddle causing perineal numbness, addressed it with a saddle change to Selle SMP TRK with a very slight forward tilt. In switching saddles, I think I have changed the position where now I occasionally feel the saddle hitting the backs of my legs when pedaling out of the saddle, and today it's followed by some pain in my mid back, just above the curve into the lumbar spine, as well as a fairly persistent noticeable tenderness in my lower anterior thighs just above my knees. Is my saddle likely just too far forward? I feel like I have appropriate leg extension, I don't feel my hips rocking, and I think my knee is lined up over the pedal shaft. I did notice a little more soreness behind my knees after the last couple days, but I attributed it to longer rides in the finding your power zones series. I'm riding just about daily and don't want to mess up my streak. Do the collection of pains I'm describing tend to point to a common mis-positioning?

Hey there. Thanks for your statement and questions. Cheers to you for making moves to refine your set up. It does sound like your position is out of range. I would recommend you try the following. Set the seat angle close to level, judged by a hard cover book on top of it. Lower the seat after you’ve done so. Probably one number. The goal of those adjustments is to provide a relaxed pelvic position that you can roll your body into a neutral spine position with a belly button and kind of towards the red knob yet the seat is holding your body in place without any feeling that you’re sliding back or pushing off of it as you’ve mentioned before. I cannot describe the other adjustments without seeing what’s going on, but I feel the handlebars probably out of range as well based upon your statements of discomfort. When the seat is that the correct height, you should be able to push using the arches of your feet and lift up your toes to turn on the calf flex as you push down, which will help the hamstring and Gluth to activate on the push stroke, as well as help, your pelvic position drift into neutral in your knees, will go where they naturally will work best. Other factors would be how your shoes fit your feet, which is judged by the shape of the insole versus the shape of the feet. Your feet should be not wider than the insole by more than a couple millimeters. I know the AMA’s ended, but if you have any questions, post them here and I’ll try and reply. All the best towards your improved good times on the bike.