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Things You'll Need:

Patch tube
Tire patch
Replacement chain links
Bicycle tools

1. Check your seat height.
Having your seat too low is
one of the biggest
mistakes new riders make
and can lead to knee and
lower back pain. Your seat
should be high enough so
that you leg is fully
extended when the pedal is
at its lowest point without
having to reach.

2. Level your seat. If the seat
is angled downward you
may be slipping forward
putting strain on your
wrists, hands and lower
back. If the seat is angled
upward, you may be putting
too much pressure on your
groin and tailbone.

3. Adjust your handlebar
height. Most riders are
comfortable with the
handlebars being 1 to 4
inches below the seat
height. Your body should be
at a 45-degree angle when
you are resting in the lower
grips of your handlebars.

4. Determine the right
handlebar reach. If your
seat is too close to the
handlebars you may be
putting too much weight on
your back and arms. This
will also make your bike
harder to handle on difficult
terrain. If the seat is too
far away, you will have to
reach more, causing stress
on your lower back, neck
and shoulders.

5. Sight your cleat alignment.
The cleats of your shoes
should allow the balls of
your feet to rest over the
pedal axle with your ankles
at a natural angle. Adjusting
your cleat position may
require the eye of a trained
professional, but is
worthwhile to prevent knee
and ankle stress injuries.

Tips & Warnings

You should start with these
basic adjustments that you
can do at home by yourself
or with the help of a friend.
If you are still experiencing
discomfort during or after
your ride, you should invest
in having a professional fit
your bike to your body to
ensure a long and healthy
relationship with you bike.

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