- Hi, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together we are the most famous
physical therapists on the internet
- In our opinion, of course, Bob.
- All right, Brad, we just did a video
on how to adjust the height of your bike
for comfort and speed.
- Right.
- And now we gotta adjust the seat back and forth.
- Right.
This is an adjustment
that a lot of people ignore.
And on the simpler bikes,
your introductory bikes
you cannot adjust the seat forward or backwards.
- Okay.
- So, it's typically a higher level bike.
If you get a road bike like this
and you guys know what I'm talking about.
You wanna get things adjusted, right.
So, you're most comfortable
and you're gonna be as fast as you can be.
Okay?
Other people are not into racing
you still want it right,
cause it's gonna help the mechanics of your body.
So, your body lasts longer and longer
and you're comfortable on the bike.
So, forward and backwards on the seat.
You're gonna look under here.
And it's gonna take an allen wrench
on a lot of bikes.
And you can loosen it up.
And you can slide the seat forward and backwards.
Usually about an inch, inch and a half is what they allow.
So, how do you do it?
And what do you know what to do?
You get your trainer out like this?
So, you can get the bite mounted
on a nice, steady even surface.
We're gonna take the level.
You're gonna level the bike first
by adjusting the height
of this front wheel up and down.
I have a nice cyclops.
- Depending on how you spin it
that adjusts the height of the front wheel.
- Right.
If you don't have one of those
be creative.
Use whatever you can.
- To level the bike.
- To get the frame level.
Level the seat back way and this way.
So, everything is on the level.
Okay?
And once you get that far
you're gonna jump on your bike.
You're gonna clip in.
Okay?
Now, I'm gonna spin this.
It's gonna make a little noise, but.
Okay?
You just spin about 20 revolutions or so.
So your butt is in the right spot on the seat.
And if you're in bike, any length of time
you know where the right place
on your seat is.
Okay?
I'm there right now.
Okay?
The next thing we need to do is
get the pedal, the axle of the pedal itself
at the three o'clock position.
So, right there.
So, here's 12 o'clock, three o'clock, six o'clock etc.
We want to go exactly at three o'clock.
And then Bob,
I want you to set these.
Now, this is a device I made just for this.
It works out well.
And I'm gonna do it
so, I can rest my foot here.
Okay?
Now, I can just sit here and rest,
but and I know I've got it at three o'clock.
Bob's gonna take the level.
- The level?
- The level.
- Okay.
And make sure this level.
- Yep.
So, you make sure that's level.
Okay?
And you adjust up and down.
There we go.
- Okay.
- You're gonna adjust up and down this way.
So, your foot's level.
Okay?
So, now we're level.
The next thing you're gonna do
is take a plum bob.
Okay?
You can just use a weight on a string.
I've got a plum bob here,
and you're going to go
over your knee cap.
Wait for the plum bob to quit spinning
or rocking back and forth.
And the point of that plum bob,
let me show you where it's gonna line up with.
Can you hold that, Bob?
It needs to line up with the axle of the pedal.
- The pedal.
- Okay?
So, right there is where the end of your kneecap.
Now, in theory,
It's one to two centimeters forward,
because your kneecap is usually that thick.
Now it depends how particular you want to get,
but you're pretty darn close.
If you do this
and you get it to line up
right above the axle.
And again, if you really want to get picky
you're gonna go slightly forward.
One, between one and two centimeters.
Okay?
So, you make your adjustment on your seat
either forward or backwards.
Hopefully, you have enough play in there.
- In order that, that again,
the front of the knee
you drop the plum line,
it needs to go right down to the axle
of the foot pedal.
- Right.
- Exactly.
- Just repeating what I said.
- Yeah.
- Now, I'm gonna spin a little bit here.
Okay.
We're all set up.
We did the up and down first.
- Right.
- Okay, the previous video.
Now, we did the two and fro.
You're set up.
The next video
we're going the height of the handlebars
and how it's gonna make you faster
and, or save your back.
Take care and be strong like bull.
Get that going apart.
Quit taking my hat. All right.
All right.