Mountain Bike Fit And Body Position Clinic | Ask GMBN Tech Special
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- Äas pĆidĂĄn 13. 06. 2024
- We often get asked lots of questions about incorrect bike set up and fit, and the consequences when out on a mountain bike trail. They vary from struggling with lifting the wheel to manual or wheelie, to suffering from knee pain or saddle sores. Here we address the different ways you can set up your bike to make it comfortable and work for you.
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Doddy discusses how different geometry and sizes of bike along with the finishing kit will affect your ability to be comfortable or move the bike around.
One thing most people experience unnecessarily is being uncomfortable in the saddle, and this can easily be rectified by addressing the position or angle of your saddle. If the pain continues it might be worth researching the correct saddle for your sit-bone width, and experimenting with different shapes and brands.
Having the right sized stem will change more than you might believe. A shorter stem or riser bars could allow you to raise the front wheel easier, but you might want to consider a longer stem for more control if you ride steep or long climbs.
Getting your clipless pedals and the SPD cleats installed correctly is also very important for injury prevention. If you're experiencing knee pain this could be one of the reason's why.
Additionally having the right tyre pressure for the terrain and conditions, can make your ride more comfortable in addition to offering consistent grip. The same applies to suspension set up: the correct suspension pressure, compression, sag and rebound for your weight, terrain and riding style could change the entire feel and ride of your mountain bike.
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Brought to you by the worldâs largest mountain bike channel, the Global Mountain Bike Network (GMBN), GMBN Tech goes deeper into the bikes, kit and technology stories that help fuel your rides.
Our mission is to help you discover, dial-in and get the best from the latest cutting edge bikes and technology available.
With news and rumours, first ride exclusives, how-tos, the weekly GMBN Tech Show wrapping up and showcasing the weekâs biggest tech stories, and more besides, if itâs off-road tech, itâs in.
Every week, of every month we seek out, showcase, and ride the newest gear and innovations from across the globe in an authoritative, inspiring and entertaining way to help you get the best from your rides. And when weâre not riding, we get geeky in an accessible, easy-to-understand way about forks. And shocks. And more to help you setup and maintain your bikes perfectly.
Engage with us every week on the channel and across social media - weâre here to answer every question youâve got on mountain biking tech.
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We like to help here at GMBN Tech so keep your questions coming in for next week by emailing hellotech@gmbn.com or using #askgmbntech đ
GMBN Tech Hi team, I find I often get lower back pain when descending out of the saddle for long periods. I have tried different bar heights and widths and played with the stem spacers with no positive result. I can't help thinking that the bike may be too short but it's an expensive fix to size up. Already running a 50mm stem so I don't want to go longer. I do ride with a back pack so I'm trying to go without a pack to try next.
#askgmbntech does mountain bike are designed to perform better in certain distances? or in other way to ask it, are constant non bikepack rides of 100 km or 62 milles, convinient for your bike and for you as a casual weekend rider? because you see race stages and also one day sportives that are e half that even less distances. does it make any sense to asume that MTB bikes are not made for a
fondo or gran fondo distances? regards GMBN.
Hey GMBN Tech, I have lower back pain when both riding in the saddle and descending out of the saddle. Is is just my bike being to big for me? Or is it to do with my stem and handle bars?
â@@wakad00 Hi Troy, I had the same problem. My bike was a bit too short. You can try to
compensate that with more bar height, obviously your body position will
be more upright then. Try a bar with 40-50mm rise and 20mm spacers under
the bar, no matter what it looks and see if that helps. Good luck,
Coronado
ISM Adamo saddles by far the BEST
I'm 74 year old rider (and not much of a techie), but I really enjoy the lengths you guys go, to make biking more understandable (and enjoyable). I HUGELY enjoy GMBN TECH. Please give a shout out--with the host's name. He's great.
we love doddy
Doddys the man
How else can I support GMBN from the United States besides sharing and subscribing? I appreciate all of your videos so much. Almost endless videos full of info and entertainment. Thanks guys!
This was one of the most informative videos on bike fit I've ever seen. It really helped clear up some issues I've been having. Thanks so much.
Been suffering with hand pain for a while now. This video has been incredibly helpful!
Def doubted your height recommendations. Felt waaayyyy too high when stationary, but sure enough when i rode it it was SPOT ON! thanks guys!
What an incredibly comprehensive overview about all of the adjustments available and what they do. Thank you for this.
Thanks for saving my knees Doddy. Had the clips to tight
When watching the show I feel like a sponge, happily feeding on your knowledge . Cheers
This was super helpful and the most comprehensive bike fit and touch point video that I've ever seen. Your point about fit being mostly about "fitting" inside and a part of the triangle was extremely helpful.
Im looking at sorting my handlebar position out. WOW great video covered everything. Thanks.
Thank you GMBN I now know more about maintaining and servicing bikes then I would have thought possible I love your Channel keep up the good work.
It's so cool that you all bike together. You guys are a good group of ppl, Hopefully I get to meet you guys at an event this year
Thank You for making this video!!!
Thanks Doddy thereâs a lot of good information here! Thanks for the help.
One of the better ..to the point ,clear & informative video's going ...well done
Awesome video!!! I'm new to this site but have been MTB in the USA for long time. Loved the part about setting up your bike for manuals.
That is the next skill I'm working on...
Had some pain and tingling around my thumb. Rotating the bar a bit helped on that.
Amazing video, great detailed tips!
Pienimusta which way did u rotate them?
Amazing video. Great stuff Doddy and GMBN Tech!
thank you, doddy. literally, if i think about it, i know most stuff from you.
Fantastic info! After many years of ridding, a dozen new bikes working with several bike shops, no one has ever provided this much concise info. Where were you 25 years ago? (don't answer)
Very helpful video, thanks GMBN
Excellent and well explained advice ...thank you.
Thanks for the info. Time to start measuring
What a video!! Been watching GMBN for a couple of years now and this was just about the most informative video I've come across so far about MTB setup as it correlates to being uncomfortable. Fantastic content as usual, Doddy. Keep it up! Would love to see a video about dealing with wrist sprain and handlebar setup as I am having a terrible time with my 2018 Nukeproof Scout 275 and Renthall 40mm rise bars with both 50mm and 35mm stem. Just can't seem to get rid of the wrist pain.
Another great video. It's amazing to hear you. Thanks !!
Thank you for this video!! I think I am going to head to REI or one of the local shops here in Fairbanks, Alaska and see what I can find for a shorter stem. I've been thinking about it for a while, and this video gave me all of the info that I needed! Thanks again for another awesome video!! Can't wait for the next one!!! Cheers!!
This video is amazing, my neils do not hurt anymore. God bless you guys.
I felt cramped on my frame. So, I added a riser neck and a riser handle bar like the one on this video. I rotated the handle bars slightly towards me to decrease my reach for the bars. I moved my seat forward and sit with in 10-20 degrees vertical. My saddle is nearly flat to a couple degrees pointed down. I have a well fitting stiff shoe with pedal clips. Thanks for the tips. Now, i have a more comfortable riding position.
Very in depth and informative. Good ol dotty thanks for the vid
Excellent. Great tips and pointers to look at to find out what the issue is.
Great review as always! Everything my lbs couldn't answer. They sell but not much information. Keep up the entertaining content!
Doddy Iâm always so impressed and amazed with how thorough and articulate you are. Excellent work my man! Iâm currently riding a 09 Nomad size medium and hoping to upgrade soon. Iâve struggled finding a stable body position, especially downhill, due to small reach (high on the triangle). I have my eye on a new Nomad size large. Iâm 5â10ââ and like a short stem. Any thoughts bike size and or ways to find my traingle ratio? Thanks!
Thank you so much
Great work and lots of knowledge gained from that amazing video
Thank you again
Thanks for making this video like all of them most informative
super helpful detail Doddy
Great Video Dodd.....want more...
Very very helpful. Thank you.
Awesome video! Very good explained! Thanks
This type of video was long overdue imho..So props Doddy, great show, and good info as well...Cheers
Thanks gtflyer.
Excellent info as always, TY
I solved my years old saddle problem with an Ergon SMC saddle and couldn't be happier.
On/off road motorcyclist all.my adult life.
60 y/o mtb newbie however.
Excellent.
Thank you.
Subscribed.
Very very informative!! ... Thanks, my dude!
Great job Doddy
Very Informative thank you!
Thanks Doddy really informative educational video. Keep up the great work that youâre doingđđœđđœ
Thanks CJRodz!
Very good info, thanks!
If you have hands going numb try this.
Sit up, reach for the bars with elbows straight. Slowly lean forward till your wrists touch the bars, then put your full weight on your bars.
As you do this watch your elbows. If your elbows bend outwards as you put your hands flat on the bars, then you need more back/upsweep on your bars.
Bent elbows are great for lowering your weight while cornering, or while absorbing big drops.
But if you mainly commute or downhill and your hands go numb, perform this sweep test
Great video thanks
Great show Doddy with really great content will be watching this show again and again as to make sure I havenât missed anything Cheers đ»
Great video
Super information also
Thank you
Who the heck gave this a thumbs down?!?!? Excellent video guys. Great information in here. Keep up the good work.!!!!
Thx, lots of useful information đđŒ
Thanks for your time and knowledge very helpful video đ€đœđ»
I tried various bars and finally settled on a Jones Bend as the only ones that didn't give me really bad wrist pain, this is due entirely to the bad wrist angle you mentioned when riding straighter bars (confirmed by a physiotherapist). I wish there were more sweep options as from what I've seen they tend to make a big jump from a few degrees to 25 then 45 with nothing in between.
nice one, thanks! đ
Brilliantly informative video,, thumbs up Shane uk đŹđ§
Wow what a lot to take in ,I will be showing my husband this video later, thanks for making it ,ATM im having problems with my legs ,my right leg feels like it wants to cramp all the time and when I'm going up hill my bike which is a hard tail is lifting up alot some times really high ,I'm a female and only been riding 5 weeks on this bike and have never done a wheely ( may of spelled that wrong soz) before also on the downs my hands between my finger and thumb are really pressed against the grips even with the seat down I think I need to reset all of my bike thanks again đđ
Very informative vid. Ty
Amazing video
Thanks Doddy
I have had hand problems for years and have tried every lock on grip but still pain or not liking so after 5 years went back to my motocross roots and renthal glue on grips and great not one hand pain in two years and I ride a lot so much more feed back and feel through the bars.
Big fan of these clips of Doddy shredin nasty
I bought the SPANK SPIKE 800 Vibrocore bars, and after a few rides I noticed my hands kept creeping inward. this was making it harder to shift and brake, plus my shoulders were bothering me. once I cut them down to match where my hands kept creeping to. I instantly felt more stable on the bike, plus no more hand/shoulder pain, and my hands do not creep inward anymore. side note: I did take the grips off and kept the levers really lose (I know not ideal but worked for me) for a few semi-easy rides to really see where so I could continuously move the levers until I found that sweet spot where my hands stopped moving around.
Steven Syrko that's a good idea!
It is a great idea! And a nice and clear indication of where your hands are comfortable. Nice one!
Good video. Maybe the one point missed was handlebar width, especially how that interplays with the stem height and length as well as handlebar rise. Itâs easy to chase that part of the cockpit setup around, so maybe you have some pointers? I was running 760 mm a Renthal Fatbar Lite, but I abused them too much and needed to replace them. Iâve gone with the Enve M7, which come at 800 mm. I loved the stability, but my upper back was getting a little sore and theyâre just too wide for my local trails. Also, the front end was much harder to lift. Iâve cut them to 780 mm, but my back and shoulders are worse! Iâm about to go down to 760 mm because I had no problems there on my previous bars. Itâs weird that wider or narrower seem to be better, but in between is the worst! By the way, Iâm 6â 1â. Not quite Doddy size, but on the taller end for sure!
I use brooks leather saddle it hurts for a while but once run in they are great and last a life time .
Awesome video!
I switched from clipless to flats and developed knee pain. After two months I lowered my seat and knee pain resolved.
Exactly what i needed :)
great info!
How do you guys know what Iâm searching and then the same day you make video on it a few hours after this happens so much to me
it makes sense. i was having difficulty doing manuals on a flat section but also noticed that it was very easy to lift the front wheel during climbs. my bike is a small frame with the seat all the way back and up for climbing. its a heavier bike for its size, a Norco Shore 3 with marzocchi rear spring shock. i would like to get a more modern bike, but it was the only bike with the features i wanted for cross country / all mountain for my budget ;(. not everyone can add an extra 0 to the end of their budget
Why does my face always hurt so much when I go over the bars?
Try pulling the front brake so hard that you do a front flip next time, thank me later.
@@stocksyere I did that move once, it was pretty tight except for where the pedals decided to deflesh my shin.
I tried for 3 months 5 saddles ! The best for me is the Ergon s/m saddle and the Ergon Ge-1 oil slick grips 2020 !
my personnel favourite grip is lizard skins Northshore. after many tries, they suit me the best
Hoped for more about handlebar widht.. All seem to pass that one too breafly.
Excellent vid Doddy. Discusses a lot of things I've been pondering for a while. I've tweaked a bit already as my 2010 Giant Talon seems a bit short for me (it's M and I'm 6'). It's now got wider bars and 120mm Reba forks, but I've been pondering going longer on the stem as the seat's already all the way back. With its older-school geometry I'm worried about going too long on the stem though (from about 80mm it came with to 100mm?) as I already feel a bit far forward sometimes and if the front wheel digs in or I brake a bit hard then I pop straight over the bars! So is moving the seat just slightly further forward and a longer stem the right idea and me just trying to get my arse far lower and further back, or is that such a good idea with a less aggressive 2010 hardtail that's aseems a bit small? Either way currently if I turn sharp currently the bars hit my knee pads. #askgmbntech
I found that the height of the saddle is a the larger factor in determining saddle comfort. My knees bend more as the saddle goes down, unweighting my pedals and putting more of my weight on the saddle instead. This over time causes extreme discomfort since the saddle is not designed for holding up a majority of my weight(unlike the pedals). Going downhill a lower saddle works perfect though since my knees straighten out as the hill gets steeper, making me feel quite safe.
Great information everything being said, is correct !!., Thank You !. Keep Up good work !. đđ€đ€đ
Great video for the technically inspired rider. Brilliant
Do you guys have a video on how to adjust the seat position?
Nice watch...been looking for that kind of watch. May i know the brand and model plsssss.đ
Excellent tutorial! Thanks a lot!
what wheel size would you recommend for a 6feet (183cm) person -- 27,5" or 29" if it is for more XC and roads and only occasionally trails ?
great video for new biker like me. Thank you.
great video for a veteran like me too!
Great video. Any view on whether 12 degree back sweep carbon bars are worth a go?
i rode a hardtail with a flatbar 95cm from floor to top of the grips. i put way to much weight on the arms and hands. riding longer than 20 minutes was a pain. put more spacers in, shorter stem an a riserbar. over all top of the grips is 10cm higher and i can ride for hours now
I've found I just couldn't get back enough on the saddle. So I've taken the 32mm setback post from my road bike and put it on my mtb. Will be testing this weekend.
Maybe a shorter bar stem ? If possible.
Iâm having a bit of a bike fit dilemma, on a bike that is a little on the short side . Trek remedy , For general riding the bar height that feels most comfortable, hurts my lower back when descending, drop the bars can get my hips down lower and feels good descending. But not so good for seated peddling , hands feel too low .
Fried grips, jumbo grips, roasted grips, grips etouffee, sweet and sour grips, grilled grips...
(Forrest Gump voice) You sure do know a LOT about grips!
then out of no where the rain just stopped
@@Battleshockstudio Thanks for that!
But it's 25,000 dollars Forrest.
When I was in China on the All-American Ping Pong Team, I just loved playing Ping Pong with my Flexolite Ping Pong Paddle, which everyone knows ain't true but momma says it's alright to tell a little white lie every now and then.
when he was talking about not having any pressure on your feet, I was chuckling to myself because I'm an ice skater
Eh, on forks with HSC/LSC, it's usually HSC that impacts stutter/brake bumps because they are a high shaft speed event and fork dampers are almost all speed sensitive not position sensitive... on stuff like Charger 1 with just external LSC, I agree it impacts stutter bumps... but on a Fox 40 with the RC2 or GRIP2, winding out HSC makes it way more comfortable on brake bumps.
1:58 I get pain there often, my problem is the elbow, shoulder, wrist joint slip & misalign, this also is causing crashes, SO I need to use alot of protection even on a xc ride, but wide handle bar helped a lot, with narrower bars this would happen very often, but now it only happens if I do rougher mtb.
but when it happens a lot I cant use the rear brake/Left brake & shifter, I can still down shift with my hand awkwardly, but have to use my left hand to downshift if this happens, but it doesn't ot happen on every ride, but happens from time to time, I haven't tried braces yet, maybe I should.
I use RevGrips 34mm I got medium sized hand, pretty average size, I use medium in gloves got 21cm knuckle size.
6:07 having it too far off the centre will bend the saddle rails, I got the saddle slightly leaning forwards nothing crazy jsut few degrees, but it makes a difference for sure, with correct sag its flat.
Installing Cush Core on both wheels improved my comfort, grip, and traction, I lowered the tyre pressures by 4psi, I could also drop suspension suspension by 20psi, but my fork never felt right I always had to have it harder to avoid bottom out or have it too plush, but after installing Cushcore it improved it greatly, I am not sure what options I got for tuning my fork, I got a huge grey spacer installed from factory, so before installing cush core I would have needed volume reduction in fork and shock, but now the setup it's acceptable.
for me new bike with modern geometry will be the only solution, my current bike is holding me back, I have to be very precise with my upper body placement and movement on climbs, I definitely need a better bike for that reason alone, apart from the bike making other trouble.
I definitely have the problem you mentioned, but most bikes won't fit, but a nuke proof would fit better for sure, NIcolai & Pole will also be better. I haven't made any decisions yet, but I am leaning towards Nicolai g15.
I'm curious you guys always talk about Crank Brothers and I know there are sponsor.... There is a brand called times it's very similar to Crank Brothers but yet you mention Shimano style... Just curious if it's because of conflict or if there's another reason..... I race with time pedals on my BMX but they came from the mountain bike world .... And some of them do you have a slight adjustment but have the same float and function as the Crank Brothers
Love the video. About to invest in a trek roscoe 7 trail mtb. I,m 5â9 1/2, 230 lbs and 31 inseam. No bikes to test, and have to decide between a medium/large which runs 18.5 and a large 19.5. Any advise?
Bittersweet advice about tall guys on small-ish bikes... Saved up for months for a 2017 SC 5010 in XL, but at 6'6" it's just too small and I have so much trouble climbing anything steep or techy with it... Guess I'll save up for a Smuggler :-)
Great video doddy, very informative!
#askgmbntech
I feel vibration in my drivetrain every time I pedal. It started when I started to degrease it. Do you have any tips for me to fix it. Thank you doddy if you could read this.
We should start at the crank for petal efficiency then to height of seat then to bar positioning,not backwards !
What can we do to get more vertical so the weight is not pushing on the hands? This I feel gets my shoulders and hands in pain on a 2 or 4 hour ride. My bar is rather straight, so I will get a bent bar that bends towards the rider. I wish I could raise my neck headset, but it looks unique and a 1 pieces neck-headset, so the bar is easier to deal with.
Could you do a video on lower back pain? I suffer from this issue during daily life regardless of biking. However i do notice it'll intensify more if im riding more often. Id love any advice on how to minimize this. Whether it be bike setup, stretches, exercises. Thanks so much love your video!
stretching the hip flexors can take some of the tension from the lower back caused by the rotated hips... if you sit down during the day, drive a lot, or similar positions, then definitely stretch those hips flexors and find some balance with the glutes