Studies have shown a small benefit, around 3% less oxygen used, during sustained effort.Smaller cranks can allow you to get into a more aerodynamic position. Some people may be aware of how the handlebars also impact your comfort on the bike. Our bodies are most powerful when operating well within the range of our limbs. With triathlon, the answer’s even more complicated as the bike is purely the vessel to get to the start of the run as quickly and effortlessly as possible.Generally, if you are shorter (or wear shorter trousers for your height), you’re likely to want to consider a shorter crank arm.Power generated on the bike is the product of the speed we rotate the pedals and how hard we push on them. We all understand the concept that taller athletes need bigger frames and vice versa.

A less extreme example, take an average person with a saddle height of 750 mm and put them on a 170mm crank. On a road bike, due to the more relaxed or upright position, the difference will still exist but is less noticeable.Ultimately, if a shortening of pedal cranks is going to lead to more comfort, better power transfer and better aerodynamics, then it will lead to more speed. The crank arm is the pedalling radius from the bottom bracket. This will often translate to needing more control at the hip. A good bike fitter will help you find the best crank arm length for you.If you are changing the cranks on an existing bike. Observe when the same rider has longer cranks:The image is not drawn to any scale, so the lines are representative. The range of movement will impact all the key leg joints: hip, knee and ankle.

We also recognise that saddle height affects bike position and, therefore, comfort and power. Frequently, riders who “rock” at the hips are likely to be told to drop their saddle as the wisdom is that they are overreaching to the bottom of the pedal stroke. -Lance Armstrong (1.77m height, 753mm saddle height from BB) using 175mm cranks.

Place the metre ruler in front of the knee cap and make sure it’s just in front of the pedal spindle.“If your saddle is too far forward and puts your knee in front of the pedals then that can be problematic,” Burt warns, “and it can be the route of some people’s knee issues or pain.”.Another factor to consider when setting saddle height is crank length. “The more [methods] you use, the more accurate it will get,” he says. To date, there is no “standard” answer.

With a shorter pedal arm, the athlete will need to increase their cadence slightly to generate the same power. Burt says it has a significant bearing on your pedalling efficiency and comfort.The ideal position is to have your knee directly above the pedal spindle (known as the Knee Over Pedal Spindle, or KOPS, rule) when the crank arm is in the three o’clock position.Typically you can measure this by dropping a plumb line from the bottom of the knee, and then adjusting the saddle until the line cuts through the pedal spindle, but Burt instead recommends using a metre ruler as the plumb line can move. The reduction of force can be eliminated by selecting a bigger gear on the rear cassette. I Love Bicycling is a website that is geared towards cycling for beginners with road cycling tips, training articles, nutrition tips, weight loss, how to’s and bike repair articles.Signup now and receive an email once we publish new content.We will never give away, trade or sell your email address.

We have three touch … Sign in to manage your newsletter preferences,By entering your details, you are agreeing to the 220 Triathlon.Why is crank length important and what’s the right length?Bike saddles: how to set yours up properly,Behind the scenes of Alistair Brownlee TT bike fit.What should be measured in a good triathlon bike fitting?What should I be looking for in a second-hand bike?How much does bike weight influence speed?How much does tyre width influence speed?How to fit aerobars (tri bars) onto your bike,Tradeinn International Triathlon 140.6 launched,10 of the best open-water swimming goggles for triathlon,Boardman Air 9.9 (Brownlee Signature Edition) bike review.What’s the difference between a triathlon bike and a time trial bike. Your knee should be completely straight.If your knee is still bent you need to increase the height, adjusting in small increments each time, and if your heel loses contact with the pedal then you need to lower the saddle.However, while the heel-to-pedal method will get you close to finding the correct saddle height, Burt calls it a ‘static’ method which doesn’t take into account factors like cleat position and pedaling style.Instead, he advises using a number of methods to find your ideal saddle height. Some bike fitters will have an adjustable crank, so the pedal can be moved to simulate crank lengths from 155 – 185mm. It is harder to keep a higher cadence with a long crank as your feet have to move further to complete the pedal stroke.

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From our school science days, we learned about moments and levers and how a longer armed lever meant we could gain more of a moment with the same force. While the crank length has changed by X mm, you might find the adjustment to saddle height need only be a fraction of that (e.g. We can see how a change in crank length can make a material difference to how the person sits on the bike even when they have the right sized frame.Secondly, recall when you were in the gym doing a squat. You would have to go from a 220mm crank down to 110mm before it starts to make an impact [on power]. This ratio is likely to be specific to the rider but may help to normalise the differences between athletes. We will never sell your data and you'll only get messages from us and our partners whose products and services we think you'll enjoy.common symptoms of a bad bike fit and how to correct them,Beginner's guide: how to use road bike gears,Beginner's guide: how to repair a punctured inner tube,Beginner's guide: how to repair a punctured road bike inner tube,Beginner's guide: how to pump up a road bike tyre. Keeping a similar ratio would put Rachel and Mirinda on a 150mm crank and Jan up to a 195mm crank length. there’s less range of motion for the leg to travel through. Generally, most bikes are fitted with a 170-175mm crank, but the range can stretch from 140-190mm.


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