Ask Matt - Saddle and cleat fitting is a gamechanger

Dial in your ride with expert bike fit advice from Matt Cole, owner of both Podium Multisport and all3sports. As one of the Southeast’s top fitters, Matt shares insights on injury prevention, performance gains and gear choices to help you ride stronger and smarter.

1. Which bike fit factors matter the very most for performance and injury prevention?
2. If you’re serious about cycling, saddle and cleat fitting is a total gamechanger. I know it’s easy to overlook, but trust me, it’s one of those things that makes a huge difference in how you ride. I’ve seen so many cyclists hit a plateau or even deal with avoidable pain, all because their setup wasn’t quite right. Don’t let that be you.

Here’s the deal as to why you should care about saddle and cleat fitting:

1. It Keeps You Comfortable. Ever get numbness or that annoying pain on a long ride? That’s usually a bad fit. When everything’s dialed in, pressure is evenly spread, and you stay comfortable, even on epic rides.
2. It Helps Prevent Injuries. A wrong saddle height or misaligned cleats can totally mess with your knees, hips, or lower back. The right fit keeps everything balanced and working in harmony, so you’re not sidelined by an overuse injury.
3. You’ll Be More Efficient. You’re putting in all this effort—why waste energy? Proper cleat positioning and saddle adjustment mean every bit of power you put in goes straight into your pedal stroke. No wasted watts here!
4. You’ll Ride Longer Without Fatigue. When your setup is just right, your body works together seamlessly. That means you can push harder, go farther, and enjoy every mile without wearing yourself out too soon.

How to Nail the Perfect Fit

Saddle Fit: This one’s big. If your saddle isn’t working for you, nothing else will feel right. Here’s how to get it sorted:

• Choose the Right Shape: Saddles aren’t one-size-fits-all. You’ll want one that matches your sit bones and your riding style—whether you’re upright, aggressive, or somewhere in between.
• Set the Saddle Height: Your knee should have a slight bend at the bottom of your pedal stroke. Too high or too low, and you’re risking discomfort or even injury.
• Check the Tilt: A flat saddle is ideal, but a tiny downward tilt can work for some people. Just don’t go overboard, or you’ll end up with pressure where you don’t want it.
• Get the Fore-Aft Position Right: When your crank arm is horizontal, your knee should line up with the pedal spindle. This helps with power transfer and reduces strain.
• Test and Tweak: Take it for a spin and see how it feels. Sometimes, small adjustments make all the difference.

Cleat Fit: Your cleats connect you to your bike—literally. Here’s how to make sure they’re working for you:

• Line Them Up Right: Your cleats should be positioned so the ball of your foot is over the pedal spindle. That’s where your power comes from.
• Set the Angle: Your feet have a natural angle, and your cleats should match that. If they’re off, you’ll feel it in your knees—or worse.
• Adjust Forward/Backward Placement: Cleats too far forward or back can mess with your calves or Achilles. Find the sweet spot.
• Get the Width Right: Your feet should feel balanced over the pedals—not too far in or out. Misalignment here can lead to hip or knee pain.
• Ride and Refine: Take a few rides and pay attention. If something feels off, make minor adjustments until everything feels spot on.