How to adjust the height of your bicycle handlebar to improve comfort and performance
When we talk about adjusting a bicycle to the stature of each cyclist we usually put the focus on the height to be placed by the armchair, but it is not given the same importance at the height of the handlebar. However, the position of both the armchair and the handlebar must be compenered in relation to the posture that the cyclist wants to have when it mount on his bicycle. It is so important Adjust the height of the armchair how to do the same with the handlebar of your bicycle. Both are two of the three contact points that the cyclist has with the bike and find the correct position of both will allow pedaling comfortably, to avoid muscle discomfort or injury and increase the performance. The only difference between the adjustment of the armchair and that of the handlebar is that that of the latter can be modified based on different variables: cyclist height, modality that is practiced (road cycling either mountain cycling), The terrain (plain or irregular) or the posture that we want to enhance when pedaling (comfortable, attack or aerodynamics). That is why it is necessary to clarify that there is no ideal or standardized handlebar height.
As a general rule, the handlebar must be between 2 cm and 5 cm lower than the central part of the armchair.However, and especially if you are starting to ride a bicycle, there is a formula widely accepted by the majority of biomechanical experts to find a height of the orientative handlebar. It is very simple and will serve as a starting point to make modifications depending on your tastes, your physique or the use you give to the bicycle.
Basic formula to calculate the height of the handlebar
This general rule is based primarily on placing the handlebar only a few centimeters below the height of the saddle. But we can approach or match the height of both, or move it away, depending on the position we want to adopt on the bicycle. Thus, if we want to pedal in a comfortable and balanced posture in which we have good control in the descents and comfort for the climbs or the plain, the height of the handlebar should be between 2 cm and 5 cm less than that of the armchair. How to find this measure? If you already have the armchair placed at your ideal height, measure with the help of a tape measure and with the bike straight and resting on the ground the height between the central part of the armchair and the ground. Next, it measures the height between the part superior of the horizontal bar - in a road handlebar - or a fist - in MTB - and the floor. In this way you will get the two heights and you can proceed to make the adjustment. For example, if the height of the armchair is 112 cm and that of the 105 cm handlebar, the correct height of the handlebar will be 110 cm. This for an adult man of average stature, between 1.60 m and 1.80 m. If you overcome this height, the handlebar should be placed between 5 and 8 cm lower than the armchair. On the other hand, if you are low, armchair and handlebar must align or even install the latter 1 or 2 cm higher.
Handlebar height on a road bike
Thus, based on this basic formula, the height of the handlebar can be varied based on the pedaling posture in which you feel more comfortable or get the greatest performance. Also, each modality or type of bicycle has its own peculiarities. If you are a cyclist who likes to go coupled on his road bike and roll as aerodynamic as possible it will be to lower the handlebar and place it, at least 8 cm below the central part of the saddle. From the British Cycling Federation They recommend measuring and adjusting using a large bubble level (more than one meter). Place the level on the armchair and the other end on your closed fist in vertical, which will be supported by the central part of the handlebar. The level must remain completely straight (check it with the position of the bubble), since the fist closed vertically measures 8 cm on an adult. If not, it will be time to upload or lower the handlebar to find the correct aerial posture. On the other hand, if you are a cyclist with long or great background, it is adequate that the height of the handlebar is closer to that of the armchair, staying 2 cm below, according to the same recommendations of British Cycling. Finally, to upload dimensions or mountain ports, the difference will rise to 5 cm favoring a less upright posture than the previous one and more attack.
Handlebar height on a mtb bicycle
Adjustment shortcuts: spacers and reversible power
Finally, this adjustment of the height of the handlebar can be accelerated by changing the spacers that are installed as standard in the fork tube, either on a road or mountain bike. His presence in the bike standard assembly is not accidental. Normally three are installed, although they can be two or four. Changing its position we can quickly adapt the height of the handlebar to the desired posture: Aero or Racing if we place all the spacers on the power; intermediate, with the same number of spacers up and down; Or relaxed, the most comfortable, with all the spacers below the power. Another trick to change the height of the handlebar quickly without having to refine too much with the tape measure or the level is to change the angle of the power if it is reversible. That is, if it is installed with the inclination up (positive angle) you can turn it over and install it with the inclination down (negative angle). With this simple change the height of the handlebars will lower to obtain a more coupled posture on the bicycle.
