A proper bike setup improves speed, reduces fatigue, and prevents injury. These quick adjustments make the biggest difference for triathletes.
1. Saddle height
As a rule:
Your knee should have a slight bend (25–35°) at the bottom of the pedal stroke.
Too high → rocking hips, lower-back pain
Too low → reduced power and early fatigue
2. Saddle fore/aft position
Your knee should be roughly aligned over the pedal spindle when the pedals are horizontal.
This helps:
Stability
Joint comfort
Better power transfer
3. Reach and handlebar height
You should feel supported, not stretched or compressed.
Signs your reach is too long:
Shoulder tension
Numb hands
Difficulty staying aero
Signs it’s too short:
Cramped breathing
Feeling “bunched up”
4. Aerobars (if you use them)
Proper aero position = free speed.
Check:
Elbows are supported
Back is flat and relaxed
You can breathe without strain
Small adjustments can save significant watts.
5. Tyre pressure
General guide:
85–100 PSI for most tri tyres (adjust for body weight and surface)
Too high → harsh ride, more punctures
Too low → sluggish handling
6. Test ride after any changes
Ride for 10–15 minutes, adjusting:
Saddle level
Bar tilt
Lever angle
Your goal: a position that’s comfortable and sustainable for the full race.
Summary
Small setup changes make big improvements. Prioritise comfort first — speed comes naturally when the fit is right.
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