If you haven't figured it out by now, 90+ Cycling is obsessed with bike fitting. Consequently, you don't have to twist our arms to add one of our favorite blog posts from last year: 10 Common Bike Fitting Myths Debunked. In the previous article, we tackled some of the biggest misconceptions about bike fitting—like the idea that only racers need a fit or that you only need a bike fit if you are experiencing pain. The response from riders was overwhelming, and it was clear that there are plenty more myths to address.
Cyclists of all levels, from beginners to seasoned riders, often hear conflicting advice about fit. Some of these myths persist because they sound logical on the surface, while others are simply outdated ideas that don’t reflect modern bike fitting science. The problem? These misconceptions can lead to discomfort, inefficiency, and even injury.
In this follow-up, we’re busting five more common bike fit myths—focusing on the finer details that impact your comfort, power, and long-term performance on the bike. Whether you’re wondering if your old bike fit is still valid, or debating how aggressive your position should be, we’re here to set the record straight.
Let’s dive in and separate fact from fiction as we take on five more bike fit myths that continue to cause confusion among cyclists.
Myth 5: Bike Fits Only Need to Focus on the Saddle and Handlebar Adjustments
When most cyclists think of a bike fit, they picture a fitter adjusting saddle height or tweaking handlebar reach. While these are essential elements of comfort and efficiency, they are just one small part of a much larger process. A proper bike fit is a full-body evaluation that considers biomechanics, flexibility, mobility, past injuries, and riding style to ensure that every part of your body interacts with the bike in an optimal way.
A holistic bike fit starts long before the first adjustment is made. It begins with an in-depth assessment of your body mechanics, flexibility, and strength. Riders with tight hamstrings, limited hip mobility, or past injuries may need specific adjustments to crank length, cleat position, or saddle tilt that go beyond simple height measurements. A good fit also considers foot stability—since how you interact with the pedals influences knee alignment, power output, and long-term comfort.
Riding style and personal goals also play a role. The position needed for an endurance rider who prioritizes comfort is vastly different from that of a time trialist aiming for maximum aerodynamics. Crank length analysis is another often-overlooked factor that can impact pedaling efficiency and knee strain. Riders with shorter legs may benefit from shorter cranks to improve cadence, reduce excessive knee flexion, and improve hip angle while others may need different gearing to match their biomechanics.
Beyond body mechanics, bike setup and component compatibility play a crucial role. Many riders unknowingly struggle with discomfort because their frame size, handlebar width, or even saddle shape doesn’t match their body proportions. Pressure mapping tools can provide valuable insights, but they are only part of the equation—true bike fitting integrates dynamic motion analysis to capture how a rider moves in real-time, ensuring adjustments reflect actual pedaling mechanics rather than just static measurements.
Ultimately, bike fitting is not just about making the bike fit you—it’s about optimizing how you interact with it. While adjusting the saddle and handlebars is important, it’s only one piece of a much bigger puzzle. A comprehensive fit evaluates everything from cleat positioning and pedaling efficiency to posture, flexibility, and movement patterns—because the best bike fit is one that works with your body’s unique mechanics, not against them.
Myth 4: A More Aggressive Position Is Always Faster
It’s easy to assume that the lower and more aerodynamic your position, the faster you’ll go. After all, reducing drag is a key part of improving cycling speed. However, an aggressive position is only effective if it’s sustainable—and for many riders, extreme aero positions can actually reduce efficiency, power output, and overall speed if they aren’t properly fitted to their biomechanics. Additionally, a position that is too low or too cramped can restrict breathing, limiting oxygen intake and ultimately hinder endurance and performance.
A super low, stretched-out position can look fast, but if it causes discomfort, excessive fatigue, or inefficient power transfer, it might be doing more harm than good. A position that’s too aggressive can lead to restricted breathing, poor hip rotation, numb hands, and excessive pressure on the lower back and shoulders. In short, if your position limits comfort or biomechanics, you’ll struggle to hold it for long periods, meaning you’ll lose speed over time rather than gain it.
What many cyclists don’t realize is that power generation is just as important as aerodynamics. If a rider is too cramped or too stretched out, they may struggle to generate optimal power because their hip angle is restricted. Finding the right balance between aerodynamics, power, and comfort is key to sustainable speed—an overly aggressive position may allow you to go faster for short bursts, but a well-fitted, biomechanically sound position will keep you fast and efficient over long rides.
This is why professional riders undergo extensive bike fits and wind tunnel testing—it’s not just about getting as low as possible, but about finding a position that allows them to maintain power and efficiency over the course of a race. For the everyday cyclist, working with a professional bike fitter can help you dial in a position that optimizes aerodynamics without sacrificing power or comfort, ensuring that you can actually hold the position for the duration of your ride.
Real-World Lessons: When Aggressive Goes Wrong
In a Podcast in 2019, Bike fitter and saddle designer John Cobb explained how he observed this firsthand years ago at the Ironman World Championships in Kona. He noted that many elite triathletes would show up with extremely aggressive aero positions, believing that the lower they got, the faster they’d be. However, by the halfway point of the 112-mile bike leg, they would be sitting up out of the aero bars, unable to sustain the discomfort. In a race where aerodynamics and efficiency are everything, the riders who started out in slightly less aggressive but more sustainable positions often finished faster than those who had to abandon their aero tuck midway.
Professional Bike fitter Happy Freedman, in the Fast Talk Laboratories podcast, has also pointed out another hidden downside of extreme aero positions: restricted breathing. If a rider is too hunched over, their diaphragm and intercostal muscles—which are responsible for lung expansion—can become restricted, limiting their ability to take in oxygen. As Freedman explains:
So we’re looking for a position that allows the diaphragm to open and grow volume, as well as your intercostals to expand, so you take in more air while inhaling. If you don’t get there, you’re reducing your performance, and you can basically kill yourself trying to get performance by not breathing. We’ve all seen people riding, gritting their teeth, and holding their breath. It’s a classic novice racing mistake—they think they’re bridging the gap, so they’re bent over and leveraging for what they perceive as power. In reality, they’re just running out of gas. But it feels fast, because you can hear your heart racing.
If you can’t breathe well, you can’t generate power efficiently. A slightly more relaxed position that allows full lung expansion can actually result in better endurance and speed over time compared to a hyper-aggressive tuck that restricts oxygen intake.
The Takeaway
An aerodynamic position only helps if you can hold it efficiently for long durations. Finding the right balance between aerodynamics, power generation, and breathing efficiency will result in a faster, more sustainable ride. Instead of chasing an extreme aero position that may hinder performance, a well-fitted, biomechanically sound position will allow you to ride longer, breathe better, and maintain consistent speed without unnecessary fatigue.
Myth 3: A Bike Fit Lasts Forever--Once You're Dialted In, You're Set
Many cyclists assume that a bike fit is a one-and-done process—that once they’ve been professionally fitted, their position will always be optimal. But the reality is that bike fitting is not static—it’s an evolving process that should adapt to your body, fitness level, and riding style over time. What worked for you years ago may no longer be the best setup today.
Your body is constantly changing, and those changes impact how you interact with your bike. Increased flexibility might allow for a more aerodynamic position, while decreased mobility due to injury, aging, or lifestyle shifts might require a more upright and relaxed fit. Even small changes in muscle imbalances, weight distribution, or riding habits can affect the ideal setup. Riders recovering from injuries, such as knee or back pain, often find that their previous position no longer supports their biomechanics, leading to discomfort and inefficiencies if not adjusted.
Just as the body evolves, so does the equipment. Switching to a new saddle, pedals, shoes, or even crank length can alter your position in ways that require refinement. Changes in bike fit aren’t limited to injury or aging—upgrading to a different bike frame with a new geometry, experimenting with different riding disciplines, or increasing training volume can all warrant a reassessment. Even minor tweaks, such as a new handlebar reach or adjusting cleat positioning, can make a noticeable difference in comfort and power transfer.
Best practice is to check in on your bike fit yearly or sooner if you start experiencing discomfort, numbness, or a drop in performance. If you’ve increased your mileage, recovered from an injury, made changes to your bike setup, or purchased a new bike, a fresh fit can ensure that your position remains comfortable and efficient. Cycling is about progression, and your bike fit should evolve with you—not hold you back.
Myth 2: It’s Just My Trainer Bike, I Don’t Need a Fit for That
Many cyclists assume that because they only use their indoor cycling trainer for structured workouts or winter riding, they don’t need a proper bike fit. After all, they’re not navigating outdoor terrain or dealing with road conditions—so how much can fit really matter? The truth is, indoor cycling presents unique biomechanical stresses that can make proper fit even more crucial.
Unlike outdoor riding, where micro-adjustments in terrain, wind resistance, and body movement naturally change your position, indoor cycling locks you into a fixed position for extended periods. This lack of subtle movement can lead to increased pressure on contact points like the saddle, handlebars, and pedals. Without proper fit adjustments, discomfort and overuse injuries can creep in quickly, even if they weren’t an issue outdoors.
Another key difference is cooling. Riding indoors often leads to increased sweating and heat buildup since there’s no wind resistance to help regulate body temperature. This can cause subtle changes in posture and hand position as riders shift around to deal with discomfort, potentially altering their alignment and weight distribution. A well-fitted indoor bike setup ensures that even during long trainer sessions, you maintain an ergonomic position that prevents strain and allows for efficient power transfer.
Indoor riding also tends to involve more structured intervals and sustained efforts, often at higher cadences or intensities than typical outdoor rides. If your position is off, these repeated motions can highlight small inefficiencies that might go unnoticed outdoors, leading to aches, numbness, or even chronic issues over time.
A professional bike fit isn’t just about comfort—it’s about ensuring that whether you’re riding inside or outside, your setup supports your biomechanics, optimizes performance, and minimizes strain. So even if your trainer bike never touches the road, dialing in the right fit can make all the difference in keeping you riding strong year-round.
Myth 1: I've Been Riding for 20 Years Without a Problem, So I don't need a Bike Fit
Experience on the bike is valuable, but longevity doesn’t automatically equal optimal positioning. Many long-time riders unknowingly compensate for poor fit with subtle shifts in posture or pedaling mechanics, which can lead to inefficiencies, discomfort, and even injuries over time.
The body is remarkably adaptable, which means many cyclists don’t notice small misalignments or improper biomechanics until they become significant issues. Just because you haven’t had major pain or discomfort doesn’t mean your fit is ideal—it may simply mean your body has been compensating in ways that aren’t sustainable in the long run.
Cycling technology, fit science, and our understanding of biomechanics have also evolved dramatically in recent years. A position that felt fine a decade or two ago may not be the most efficient or comfortable setup today. Fitters now have access to dynamic motion analysis, pressure mapping, and advanced tools that provide insights far beyond what was available in the past.
Additionally, the body changes over time. Flexibility, strength, and joint mobility naturally shift as we age, which can impact what an ideal riding position looks like. A fit that worked well in your 30s might not be as effective in your 50s. Addressing these changes proactively can help maintain comfort and prevent potential overuse injuries before they start.
Even experienced riders can benefit from a professional fit review. Small refinements to cleat positioning, crank length, reach, or saddle setup can enhance efficiency, power transfer, and endurance—ensuring that decades of experience translate into decades of pain-free riding.
The Truth About Bike Fitting
Bike fitting is more than just a luxury for elite riders—it’s a fundamental part of cycling that affects every pedal stroke, every mile, and every ride. Whether you’re training indoors, logging decades of experience on the road, or chasing that perfect aero position, your fit plays a crucial role in efficiency, comfort, and injury prevention. The biggest takeaway? A proper fit isn’t just about making small tweaks to your saddle height or handlebars—it’s a dynamic process that considers your entire body, riding goals, and biomechanics.
If you’re in Maryland and want to ensure your fit is working for you—not against you—90+ Cycling offers expert bike fitting services tailored to your unique needs. Our professional fitters combine real-world experience with cutting-edge tools to help you ride stronger, more comfortably, and with confidence. Because no matter how long you’ve been riding, there’s always room to fine-tune your setup for better performance.
Ready to experience the difference of a proper bike fit? Schedule a session with us and let’s dial in the perfect ride.
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