SADDLE HEIGHT | Antonio Gonzalez

Updates: 11/26/19; 5/17/21

FUNDAMENTAL PRINCIPLES

• A cyclist can handle a saddle height ‘window’ that may be as large as 3cm (though my experience is more in the 1-2cm range).

• Research shows that no performance detriment can be measured in a 3cm range^[1]
• You can trust the athlete to self-select a saddle height w/in their range based on bio-feedback.

• Saddle setback taken outside of the context of hip angle is not critical to power production. If it were, a recumbent cyclist with an extreme saddle position behind the cranks would be at a distinct power advantage (or disadvantage) to a triathlete who rides with a forward position above the crank. But experience shows this is not the case.

• Saddle setback can be determined via rider bio-feedback and consideration of hip angle. An overly tight hip/torso angle (measured at the top of the pedal stroke) can be alleviated by a more forward positioned saddle. Shorter cranks can also help open the hip angle.

Setting Your Saddle Height:

4 ways to determine saddle height:

• Lemond Method: Inseam x .887

• Measured in centimeters and taken barefoot w/ feet 8’’ apart measured from big toe to big toe.
• Saddle height measured from center of BB to top center of saddle.

• Hamley Method: Inseam x 1.09

• Measured in centimeters and taken barefoot w/ feet 8’’ apart measured from big toe to big toe.  
• Saddle height measured from top center of pedal axle to top center of saddle.

• Dynamic Knee Flexion: 125 to 135 degree of flexion (180 is let fully locked out)

• Measure point is greater trochanter, lateral

• “Heel Test” Method: Knee locked out when heel placed on top of pedal at the bottom of the pedal stroke.

• Have the athlete keep their hips square on the seat.
• In their cycling shoes, have athlete place their heel on the top of the pedal when the pedal is at the bottom of the pedal stroke.
• Adjust saddle up/down until the athlete’s knee is just barely locked out.

• Shorter athletes (under 5’4’’), error on the low side.
• Taller athletes (over 6’) error on the high side.

Ankling and Pedaling “Style”

Some athletes will pedal w/ a low heel, others with a high heel as if on their toes. It does not seem to matter how they choose to pedal, so long as their knee extension maintains an appropriate degree of flexion and they are pedaling naturally.

“This study suggests that saddle height adjustment optimisation should take into consideration each rider's pedalling technique, notably foot orientation, and that Knee Angle outside optimal Ferrer-Roca range is not necessarily related to a poor saddle height adjustment.” ^[2]