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The forward and backward adjustment (fore and aft position) of the saddle plays an important role as well. If your saddle is placed too far backwards it will result in an exaggerated lowering of your heel when your pedal reaches its maximum force angle at three o’clock (See Smooth pedal stroke pages 42-45). If, on the other hand, the saddle is placed too far forwards your toes point down too much. This results in a loss of power and efficiency. (Note that many triathletes prefer a more forward position because it engages the muscles about to be used in the run). The following method allows you to properly adjust the fore and aft position.

First, get seated comfortably and click your cycling shoes (with properly mounted cleats) into the pedals while the crank arms and shoes are horizontal to the ground (ask a friend to check). Be sure the pressure in the front and rear tyres are equal and, even more importantly, the ground must be level!

Then drop a plumb line from the front of your forward kneecap. It should directly cross the forward pedal’s axle. When the line drops in front or behind the pedal’s axle you have to move the saddle forwards or backwards along its rails as needed.

The rails under the saddle have a margin of about 55 millimetres (2.2 inches) to move forwards and backwards. After any fore and aft adjustment you should recheck the saddle height. Moving the saddle forwards means you must slightly lower the saddle as well, while moving the saddle backwards means you must slightly increase the saddle height. Your saddle should be level to support your full body weight and allow you to move around on the saddle when necessary. In almost no case is it a good idea to ride with a saddle that’s tilted up at the front.

Too much upward tilt can result in pressure points. As you slide forward you are essentially pushing your most delicate parts into the nose of the saddle if it’s up at the front which may lead to health problems later on. A downward-tilted saddle can make you slide forward while riding and put extra pressure on your arms, hands and knees, which can ultimately lead to injury. You can easily check the saddle’s level by placing a spirit level along the longitudinal axis of the saddle.