Technique Thursday: Assault Bike Setup

Here are some tips to help you setup the bike to match your height and upper body.

Leg Length

First take a seat on the bike, place your feet on the pedals, and push one leg down. What we're looking for is the slightest bend in the knee, not a fully locked out knee. Adjust the seat height up or down if needed.

Knees vs. Feet

Now bring your feet same height from the ground, parallel to the ground. Balls of your feet in the middle of the pedal. What we're looking for here is whether your knees are bent over your toes or if they are behind your toes. The foot that is forward, your knee should be directly over mid-foot or the tongue of your shoe. Adjust your seat forward or backward if needed. There are four adjustment notches for the bike seat, most people will be on either of the two middle adjustment notches.

Upper Body

There will be either a slight lean forward, or upright torso. The lean should be comfortably supported by your core. Your head facing forward, creating a natural head/spine position, and natural air flow pathway. If you're leaning too far forward, hunched over the screen, and arms are fully extending with your shoulders pulling forward, chances are your seat is too far back. We're looking for chest up, slightest bend in elbow, and shoulders back.