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16
Spirit Fitness
Take some time to learn how to properly adjust the bike to your body; it will make your workouts more pleasant
and a safer experience too. Riding the bike when it is incorrectly adjusted can result in discomfort and increase
your risk of injury.
ADJUSTMENT OF SEAT POSITION
SEAT HEIGHT ADJUSTMENT
1. Standing next to the bike, adjust the seat until it is about hip height.
2. Rotate the crank arms until the pedals are in the vertical position: 12 and 6 o’clock.
3. Place your foot in the toe cage of the pedal closest to the oor and mount the bike. Ensure that
the ball of your foot is over the center of the pedal. Your leg should be slightly bent at the knee,
about 5 degrees.
4. If your leg is too straight or your foot cannot touch the pedal you will need to lower the seat
height. If your leg is bent too much, you will need to raise the seat height.
5. Dismount the bike. Then loosen the knob on the seat post and adjust up or down as necessary.
6. When the seat is in the desired position, tighten the knob to secure the seat post.
7. Note the nal position mark on the seat post for future reference.
SEAT FORWARD/AFT ADJUSTMENT
1. Sit on the bike with the crank arms in the 3 and 9 o’clock positions. A proper forward/aft
position (for road bike training) of the seat is achieved when the small bump at the top of your
shin is above the pedal axle.
2. Dismount the bike. Loosen the knob under the seat and slide the seat forward or backward as
desired; tighten the knob.
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