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Why Bike Fit Matters More Than You Think

Darren & Andy climbing Col de la Croix de Fer in the French Pyrenees 2023
Darren & Andy climbing Col de la Croix de Fer in the French Pyrenees 2023

If you’re a cyclist in Newcastle, chances are you’ve heard someone say, “You just need a better bike fit.” And they’re right — but not for the reasons most people think. Bike fit isn’t just about comfort. It’s about preventing injuries, improving performance, and maximising efficiency. At Up N Adam Performance Training & Physiotherapy, we combine expert physiotherapy with bike fit adjustments to solve pain and help you ride stronger.


Why Bike Fit Matters


Cycling is repetitive — up to 10,000 pedal strokes in a single ride. Even small misalignments in your bike setup are magnified thousands of times. That’s why issues like knee pain, back pain, and neck strain are so common in cyclists.


A proper bike fit helps to:


  • Optimise power output and efficiency.

  • Reduce stress on knees, hips, and back.

  • Improve comfort, especially on long rides.

  • Prevent overuse injuries.


Common Bike Fit Problems We See


1. Saddle Height


  • Too high → causes hip rocking, ITB issues and hamstring strain.

  • Too low → overloads the knees.


2. Cleat Position


  • Poor alignment increases knee and ITB stress.

  • Fore/aft position affects calf + Achilles load.


3. Handlebar Reach & Drop


  • Too long or low = neck, shoulder, and back pain.

  • Too short = cramped posture and loss of power.


4. Crank Length


  • Small mismatches can alter knee and hip mechanics, especially in triathlon setups.


Why Bike Fit Alone Isn’t Enough


Here’s the catch: even the best bike fit won’t help if your body isn’t ready. Weak glutes, tight hips, or poor core endurance still cause pain — even on a perfectly set up bike.


That’s why our approach is different. We integrate bike fit + physiotherapy + VALD strength testing. This way, we fix both the bike and the rider.


Our Physio + Bike Fit Approach


At Up N Adam Physio Newcastle, our cycling assessments include:


Step 1: Rider Assessment


  • VALD testing for glutes, quads, and hamstrings.

  • Core endurance and pelvic stability checks.

  • History of pain or previous injuries.

  • Are you a 'Quad' rider or a 'Glute' rider!


Step 2: Bike Fit Review by inhouse CycleFit Physiotherapist Dean Waterman


  • Saddle height, tilt, and position.

  • Cleat angle and placement.

  • Handlebar reach and width.

  • Aerobar setup for triathletes.

  • Plus more


Step 3: Treatment & Strength Program


  • Hands-on physio for pain relief.

  • Glute/core/hip strengthening to support riding posture.

  • Posture retraining for efficiency.


Step 4: Ride Stronger


  • Integration of fit + strength improvements.

  • Progression back to long rides and racing.

  • Retesting to confirm improvements.




FAQs – Bike Fit Newcastle


Do I need a new bike for a better fit?

Not usually. Most problems are fixed with adjustments to your current setup.


Can a bike fit really make me faster?

Yes. A good fit improves efficiency, reduces fatigue, and allows you to hold aero longer.


Do triathletes need different fits?

Yes — triathlon setups prioritise aero efficiency but must balance comfort to protect the back and hips.


Is bike fit just for competitive riders?

Not at all. Even recreational riders benefit from reduced pain and better comfort.


Final Word


Bike fit isn’t just about feeling comfortable. It’s about preventing injuries, improving efficiency, and riding stronger. Combine that with physiotherapy and strength training, and you’ll unlock your best performance.


You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com .


Bookings also available on our website for the following services at Up N Adam Performance Training & Physiotherapy:


  • Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling www.nutrientnation.com.au

  • VO2 Max testing with Lucas McBeath - to discover more effective ways to train efficiently www.flowitri.com.au

  • Strength & Conditioning Programs with Adam Clarke - contact us or book via the website or email us at upnadamptphysio@gmail.com

  • Remedial Massage with Katheryn Rodgers - to relieve accumulative muscle tension & keep you training well.

  • CycleFit by Physiotherapist Dean Waterman - At Up N Adam, for all your bike fitting solutions www.cyclefitphysio.com

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