Heavy breathing, heart pounding, and sunscreen-infused sweat dripping into your eyes may sound brutal, but when you look around and see bright green aspen leaves lining the trail and the Wasatch Mountain views, you know it’s all worth it. As you summit “Puke Hill” at the top of the Wasatch Crest Trail, the sense of accomplishment is unbeatable. That is until you sit back in the saddle and grimace. Maybe your lower back starts aching an hour into your ride, or maybe your hands go numb every time you start a big climb. It’s easy to brush off discomfort as a normal part of cycling, but the pain isn’t a badge of honor, rather it’s a sign something might be off with how your bike fits you!
Whether you’re grinding up Big Cottonwood Canyon, cruising along the rolling roads of Emigration Canyon, or tackling Park City’s world-class singletrack, every mile requires a balance of endurance and strength.
Many cyclists assume discomfort while riding is just a part of the sport. Achy knees, a stiff lower back, and numb hands are often dismissed as the price of the sport. But what if it doesn’t have to be? We sat down with Ned Dowling, a licensed physical therapist and program coordinator for University of Utah Health, to understand how most of these issues are preventable with the proper adjustments.
What is Bike Fitting, and Is It Right For You?
Bike fitting is the process of having a professional assess and adjust your bicycle to align with your unique body and biomechanics. Similar to ski boots, your bike should be adjusted to fit you, not the other way around. Dowling explains, “Everything from reaching the bars to the range of motion in your pedal stroke affects how your body feels on the bike.”
For the average rider, there’s no question that a proper bike fit impacts comfort and, in turn, can improve performance. Comfort, Dowling points out, is key to riding well. “If you’re comfortable, you’ll be able to ride longer and stronger,” he says.
Whether you’re a beginner or a seasoned cyclist, a proper fit makes a huge difference. Many people think that getting a professional bike fit is only for the pros but bike fitting may be even more beneficial for beginner riders who aren’t yet familiar with what a well-fitted bike should feel like. More experienced riders, on the other hand, might be able to hop on a new bike and intuitively know what adjustments are needed without a formal evaluation.
Common Issues Linked to Poor Bike Fit
In his clinic, Dowling sees cyclists of all levels for a range of issues, including:
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Knee Pain – Most commonly caused by incorrect saddle height.
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Lower Back Pain – Often linked to either poor pelvic stability (if the pain starts quickly) or excessive postural demands (if it builds over time).
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Neck, Shoulder, and Upper Back Pain – If the bike forces the rider’s range of motion beyond their natural limits (think handlebar reach).
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Foot Numbness – Often due to improper cleat position or too tight of shoes.
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Hand Numbness – Sometimes due to improper bar width or excessive upper-body demand for stability.
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Saddle Sores – Saddle Sores result from a combination of pressure and friction while in the saddle which is usually tied to saddle placement and bike fit.
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Perineal numbness and pain - Poor sitting position on the saddle.
The Role of a Physical Therapist in Bike Fitting
Unlike a traditional bike shop fitting, a physical therapist brings a deeper understanding of anatomy, motor patterns, and biomechanics to the in-saddle analysis. Dowling evaluates each cyclist by placing their bike on a trainer and using video motion capture, saddle pressure sensors, and other tools to identify posture and inefficiencies while on your bike. What sets a PT-led bike fit apart is the ability to assess both on and off the bike, making changes not only to the bike setup but also prescribing specific exercises and stretches to address underlying movement issues. This holistic approach ensures the bike fit is as effective as possible.
Bike fitting isn’t just for serious cyclists logging long miles. Even casual riders can benefit, especially if they’re looking to increase their time in the saddle. “If you’re comfortable, it’s probably in a good place,” Dowling says. “But if you start increasing your mileage, it’s important to catch things before they become problems.”
Beyond fitting adjustments, education is key. Dowling emphasizes planned training volume, which leaves room for adequate recovery as an important part of overuse injury prevention and maximizing performance while riding. He also notes that, “Riding in the Wasatch is tough. Make sure your gearing matches your fitness,”. If you’re in your granny gear all the time and are still struggling, you may need to consider different gearing.
He also recommends a few simple recovery techniques to reduce overuse injuries:
Get out of cycling shorts as soon as you have finished your ride to prevent saddle sores.
Thoracic extension exercises over a foam roller or chair back can help counteract hours in a forward-flexed cycling posture.
Don’t assume old measurements will transfer to a new bike as geometry differences and physical changes year over year can make a big difference.
The Journey to More Enjoyable Riding
Dowling started bike fitting after working with a pro cyclist who was experiencing knee pain. He realized that the missing piece in the physical therapy evaluation and treatment plan was the bike itself. “I had him bring his bike in, watched him pedal, and saw his knee doing something weird,” he recalls. “I checked his cleats, adjusted the rotation, and his pain was gone.” That moment sparked the idea to start the University of Utah Health’s Cyclists Clinic. The clinic is insurance-based, so bike fitting services need to be medically necessary in order to be covered.
When Dowling is not fitting others on their bikes, you’ll find him out riding. For road biking, he likes Emigration Canyon and on the mountain bike, he prefers what he calls “the old man circuit” at Round Valley which he describes as riding every bit of singletrack in the network.
At the end of the day, bike fitting isn’t just about optimizing performance; it’s about making riding more enjoyable and comfortable. Because when your bike fits well, every mile in Utah feels that much better.
