In this new series, Doug Katona of CrossFit Endurance shares tips for improving your cycling performance.

In this segment, Katona explains how to properly fit your bike.

“If you’re not fitted properly, you’re going to lose a lot of efficiency, which means you’re going to diminish your power output, which means you’re not going to go as fast down the road,” he says.

The key adjustments include saddle height, fore and aft position, and handlebar height. To adjust the saddle height, make sure you can sit on the saddle with a straight leg, heel on the pedal and level hips. Next, engage into the pedal system and see if the straight leg has now achieved the desired 25-35-degree bend in its knee. Adjust the saddle to reach this position.

To fix fore or aft position, put your pedal at the 3 o’clock position. Take a homemade plumb line devised of a shoelace with a bolt tied to one end and check for a line straight down from the patella to the midpoint in the pedal. Adjust the saddle forward or backward to reach this location.

Finally, handlebar height is personal preference, but many new cyclists benefit from a higher handlebar position. Using his newly adjusted Wattbike, Katona shows how it is capable of fine-tuning a cyclist’s pedaling.

Video by Again Faster.

Watch this video in the CrossFit Journal.