Cycling, for most triathletes, is the most fun element of racing. It’s also the longest portion of a race and requires training to manage energy efficiently to make it through the run. Your goal should be to develop smoothness on the bike so you can maintain smoothness and efficiency in the run. One of the most important elements to a smooth bike ride is having the proper bike set-up. If you bike doesn’t fit properly, you burn unnecessary energy and use unnecessary muscles, causing fatigue and soreness when it comes time to run.

The following is a simple checklist to consider when getting your bike set-up for a proper fit:

1. Bike Frame — Bikes are sized according to a person’s height. Like shoes, each bike manufacturer sizes their bikes a little differently. And, yes, there are male and female sizes.

2. Geometry — Geometry refers to the angle of the seat tube. Triathlon bikes have a 76-83 degree seat tube angle, compared to conventional road bikes that have a 72-75 degree angle. The advantage of the a wider angle on a tri bike is that it moves you more forward on the bike, which opens up your hip angle. There are pros and cons to both geometries, so it is important to be properly fitted and determine your specific body style and riding tendencies.

3. Wheel Size — Most bikes come with 700c wheels, which have less rolling resistance, and the tubes and tires are more readily available. The alternate choice is 650c wheels, which are generally stiffer and accelerate faster. Most smaller bikes and shorter riders will use 650c wheels.

4. Seat Height — Having your seat at the proper height is one of the most important elements of a proper fit. The seat should be 106-109% of your crotch height. When seated on the bike, the knee should be able to lock out at the bottom of the pedal stroke. If your hips rock when you ride, or you experience pain behind your knee, then your seat is probably too high. If you are experiencing excessive fatigue in your glutes or soreness on the inner knee, then your seat is probably too low.

5. Crank Length — Like your bike, the length of the pedal crank is relative to a rider’s height. Taller riders will typically have longer pedal cranks and vice versa. The key is to find a proper pedal crank length to develop a fluid stroke.

6. Seat Position — Generally, you want your seat flat. A downward tilt will increase pressure on your arms and hands and shift your pelvis too far forward for optimal pedal efficiency. Comfort is an important factor. You want to maintain a flat back while your buttocks are seated on the back of the seat.

7. Stem Length and Stem Height — The stem height is typically 2-5 cm below the height of the seat. The most important factor, though, is comfort and safe bike handling ability. A higher stem minimizes stress on the upper back and shoulders. The idea is to keep your back as flat as possible while maintaining comfort and safety.

8. Aerobars — If you are going to use them, it’s important to have a proper fit. Aerobars should have a pitch of 5-30 degrees from your handlebars. Your hands should rest comfortably, and you should push or pull on the bars. Your hands should be able to lift off the bars quickly and easily to reach your brakes. Elbow pads should be straight or slightly angled outward to keep your shoulders broad and wide, and the pads should close together without causing stress on your chest and shoulder muscles.

You can easily spend a lot of money on a new bike. My advice is test-ride as many bikes as you can before making your purchase. And make sure the bike shop does a proper fitting before you walk out the door.