When we talk about fitting a bicycle to each cyclist's size, we usually focus on the height at which the saddle should be positioned, but the handlebar height is not given the same importance. However, the position of both the saddle and the handlebar must be coordinated in relation to the posture the cyclist wants to have when riding their bike. It is just as important to adjust the saddle height as it is to do the same with your bike's handlebar. Both are two of the three contact points the cyclist has with the bike, and finding the correct position for both will allow you to pedal comfortably, avoid muscle discomfort or injuries, and increase performance. The only difference between adjusting the saddle and the handlebar is that the latter can be modified based on different variables: the cyclist's height, the discipline practiced (road cycling or mountain biking), the terrain (flat or uneven), or the posture you want to promote while pedaling (comfortable, aggressive, or aerodynamic). That's why, to begin with, it should be clarified that there is no ideal or standardized handlebar height.
As a general rule, the handlebar should be positioned between 2 cm and 5 cm lower than the center of the saddle.
Nevertheless, and especially if you are just starting to ride a bike, there is a formula widely accepted by most biomechanical experts to find a reference handlebar height. It is very simple and will serve as a starting point for you to make adjustments based on your preferences, your body, or how you use your bike.
Basic formula to calculate handlebar height
2020/11/tape-measure-1.jpg"> This general rule is fundamentally based on placing the handlebar just a few centimeters below the height of the saddle. However, we can bring the height of both closer together, make them equal, or separate them, depending on the position we want to adopt on the bike. So, if we want to pedal in a comfortable and balanced posture that gives us good control on descents and comfort for climbs or flat terrain, the handlebar height should be between 2 cm and 5 cm lower than the saddle height. How do you find this measurement? If you already have the saddle set at your ideal height, use a tape measure and, with the bike upright and resting on the ground, measure the height between the center of the saddle and the ground. Next, measure the height between the superior part of the top tube—in a road handlebar—or from a grip—in the case of an MTB—and the ground. This way you will get the two heights and can proceed to make the adjustment. For example, if the height from the saddle to the ground is 112 cm and the handlebar is 105 cm, the correct handlebar height will be 110 cm. This is for an average-height adult man, between 1.60 m and 1.80 m. If you exceed this height, the handlebar should be placed between 5 and 8 cm lower than the saddle. On the other hand, if you are short, the saddle and handlebar should be aligned or even have the latter installed 1 or 2 cm higher.
Handlebar height on a road bike
2021/01/shutterstock-58.jpg"> So, based on this basic formula, you can vary the handlebar height depending on the riding position in which you feel most comfortable or achieve the best performance. Likewise, each type or style of bicycle has its own peculiarities. If you are a cyclist who likes to be tucked in on your road bike and ride as aerodynamically as possible, you will need to lower the handlebar and set it at least 8 cm below the center of the saddle. According to the British Cycling Federation, it is recommended to take the measurement and make the adjustment using a large bubble level (more than one meter long). Place the level on the saddle and the other end on your closed fist held vertically, which will be resting on the center of the handlebar. The level must remain completely straight (check with the bubble position), since the average vertical closed fist of an adult measures 8 cm. If not, you will need to raise or lower the handlebar to achieve the correct aero posture. On the other hand, if you are a cyclist who rides long routes or gran fondos, it is best for the handlebar height to be closer to the saddle, staying at most 2 cm below, according to the same British Cycling recommendations. Finally, for climbing hills or mountain passes, the difference should be increased to 5 cm, favoring a less upright and more aggressive posture.
Handlebar height on an MTB bike
2021/09/Depositphotos-MTB-6.jpg"> Regarding mountain biking , there will be a recommended handlebar height for each discipline: Cross Country, Enduro, Downhill... In the first, an aggressive position is mainly required, somewhere between a rolling and climbing stance, so the recommendation is for the handlebar to be between 2 and 5 cm below the saddle. However, in more extreme disciplines, such as Enduro or Downhill, where a more intense use of the handlebar is required, most of the rider's weight should not fall on it, as this would compromise maneuverability. On the contrary, that weight should shift towards the rear end, so the handlebar should be very close to or level with the height of the saddle. To ensure that pedaling on climbs and flat sections is not compromised by this adjustment, especially in Enduro, it is advisable to install a dropper seatpost. This allows you to instantly lower or raise the saddle height at the push of a button, either for descending or for pedaling comfortably.
Shortcuts for adjustment: spacers and reversible stem
Finally, you can speed up this handlebar height adjustment by changing the position of the spacers that come pre-installed on the fork steerer tube, whether it's a road or mountain bike. Their presence in the bike's original assembly is no coincidence. Usually, three are installed, although there may be two or four. By changing their position, you can quickly adjust the handlebar height to the desired posture: aero or racing if you place all the spacers above the stem; intermediate, with the same number of spacers above and below; or relaxed, the most comfortable, with all the spacers below the stem. Another trick to quickly change the handlebar height without having to be too precise with a tape measure or level is to change the angle of the stem if it is reversible. That is, if it is installed with the inclination upwards (positive angle), you can flip it and install it with the inclination downwards (negative angle). With this simple change, the handlebar height will be lowered to achieve a more aerodynamic position on the bike.
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