Ergonomics

A model of a pelvis is positioned on a saddle.

Rider and bicycle as one: Ergonomics make it possible.

Cycling is one of the few modes of transportation where different body parts interact with the means of transportation as a system. Any change in a single influencing factor, such as raising or lowering the saddle or the distance between the saddle and handlebars, affects your body and thus the efficiency of movement. Therefore, the bicycle, should be tailored to you.

Grips, Saddle, Pedals – a perfect interplay

Grips, saddles, and pedals – these are the three contact points between the rider and the bicycle. They form a kind of magic triangle and must be perfectly and individually adjusted to the rider, bicycle type, and riding style to enable optimal performance.

Drawing of a bicycle with marking of the three contact points

  1. Saddle

    Ergon develops gender-specific saddles in 2 sizes that are optimally adapted to the respective anatomy and riding requirements. All saddles offer relieving features, such as relief channels, cut outs, high-quality padding, and friction-optimized surface materials.

  2. Grips

    Ergon is the inventor of ergonomic wing grips. They not only benefit recreational cyclists but are also a suitable ergonomic solution for sporty cycling disciplines. Ergon grips increase comfort and improve performance.

  3. Pedals

    With the ergonomically shaped Ergon PT pedals or the Ergon IP insoles and TP1 cleat tools, Ergon offers ergonomic solutions that improve power transmission, pressure distribution, and foot position. The optimal positioning of the foot on the pedal aligns the leg axis and ensures that the rider’s comfort is improved. This can also prevent joint discomforts.

Saddle Ergonomics

The sitting area

When cycling, most of your body weight rests on the relatively small saddle surface. The saddle contact area is one of the most sensitive regions of the body. This often leads to sitting problems such as numbness in the genital area.

Why do I get sitting discomfort?

The perineal and genital area at the buttocks is pressure sensitive. If the body weight is not evenly distributed on the less sensitive buttock structures, such as the sit bones, pressure points occur, which can lead to uncomfortable sitting problems depending on the saddle position and ride duration. Nerves compressed between the pelvic bones and the saddle lead to numbness and discomfort, with the pudendal nerve playing a particularly important role.

What can I do about saddle pain?

For a healthy distribution of your body weight on the saddle, the partnership of sit bone width and upper body angle should harmonize. The more the pelvis tilts forward, the narrower the distance between the sit bones. Accordingly, the correct width of the saddle must be chosen. There should be no high pressure in the perineal and genital area so that nerves and blood vessels are too compressed. Relief features such as a relief channel or even – in women’s saddles – a relief cut out provide help here.

Illustration of a skeleton on a saddle.

The female anatomy

Illustration of the male pelvic tilt

Higher flexibility: Women are significantly more flexible in the pelvic area than men. This often causes the pelvis to tilt more forward on the saddle.

Illustration of a female pelvis.

Low-lying pubic symphysis: The distance between the sit bones and the pubic symphysis (symphysis) is on average a quarter less in women than in men.

The male anatomy

Illustration of the male pelvic tilt

Pelvic tilt: The male pelvis is less flexible compared to women. This also means that the male pelvis does not tilt as far forward. This puts more pressure on the sit bones.

Illustration of a male pelvis

Pubic bone angle: Unlike the female anatomy, the pubic bones in men are much steeper, and the pubic symphysis is significantly higher.

The sensitive nervous system and soft tissue

Illustration of the nervous system in the female sitting area

Anatomically, the pubic symphysis (anterior cartilage connection of the two halves of the pelvis) is on average a quarter lower than in the male pelvis, and the angle of the pubic bones to each other is wider. Furthermore, many women have higher mobility, causing the pelvis to tilt more forward and the pubic arches to rest more. This often creates high pressure in the genital area.

Illustration of the nervous system in the male sitting area

Numbness while cycling often occurs in men due to high pressure in the sensitive perineal area. The external genitalia are rarely the cause of complaints, as they can move out of the way.

The solution: Gender-specific relief against numbness and pain

Pressure distribution and relief opening for women's saddles.

Ergon Women Series:

Thanks to the far-forward relief opening and the wide saddle flanks (V-shape), the emerging pressure is evenly distributed on the bony structures of the seating area.

Pressure distribution and relief opening on the men's saddle

Ergon Men Series:

The correct pressure distribution is crucial. This must be shifted to the sit bones and parts of the pubic arches in men’s saddles, and the perineal area should remain as pressure-free as possible. This is exactly how the relief concepts of the new Ergon men’s saddles work.

Dynamic Sitting

Cycling is not static. The body naturally tries to counteract the occurring pressure through slight changes in the seating position. Uphill, the rider intuitively slides towards the saddle nose to shift the center of gravity forward. The opposite is true while going downhill.

Ergon saddles are designed for dynamic sitting. The saddle area is completely seamless and allows all variations of the sitting position through its ergonomic shape.

Illustration of the dynamic movements of the pelvis on the saddle

Grip Ergonomics

The hand

Many cyclists, know the problem of hands falling asleep or tingling. The hand is a very complex and sensitive body part. Many nerves run through the wrist, which is a narrow point and thus a problem area. Due to the low fat and muscle content, the hand is poorly protected and thus sensitive to pressure loads.

Why do I get hand pain?

The hands support a large part of the upper body weight on the handlebars. Thus, there is constantly high pressure on a small area. As a result, nerve pathways can be irritated. Additionally, many cyclists bend their wrists too much. A bent wrist pinches the median nerve and causes discomfort in the thumb, index, and middle fingers.

What can I do about it?

The pressure must be better distributed. By increasing the contact area of the grip, the forces are better distributed, and the nerves are not irritated. Those who have the described problems should opt for an ergonomic wing grip. With Ergon grips, you can easily loosen the grip using a clamp screw, then individually adjust the angle of the wing on the handlebar and lock the grip into place. This actively prevents your wrist from bending downwards.

Additionally, you should pay attention to your saddle position. A poorly adjusted bicycle also has negative effects on your body. Your local bike retailer, bike fitting expert, or the Ergon Fitting Box for home can help you with the correct adjustment of your bike.

Ulnar nerve irritation

In the area of the hypothenar eminence, the ulnar nerve runs just below the skin surface. Due to this location, it reacts particularly sensitively to pressure loads.

Illustration of poor hand position and irritation of the ulnar nerve

Strong pressure points lead to pinching of the ulnar nerve. This can result in numbness or restricted mobility.

Mapping the correct hand position thanks to the Ergon GP1 Evo wing grip.

The wing grip enlarges the contact area of the hand. The pressure is distributed over a larger area, relieving the ulnar nerve and increasing comfort.

Carpal Tunnel Syndrome

Bending the wrist can narrow the carpal tunnel. As a result, nerves like the median nerve and blood vessels are compressed.

Illustration of a bent wrist on a non-ergonomic bicycle handle.

Long rides with increasing fatigue make it difficult to maintain the correct ergonomic position of the hand, resulting in a bent wrist.

Illustration of the correct hand position with the Ergon GP1 Evo wing grip

The wing design supports the hand and automatically positions the wrist in an optimized ergonomic position.

Functional Areas 

Ergon grips are divided into different functional areas. Different textures optimize the specific use of each area.

  • Grip in the finger area.
  • Reduced friction in the thumb area for shifting.
  • Grip, cushioning, and comfort in the palm area.
Illustration of a hand with marked gripping surfaces

Pedal Ergonomics

The foot

The human foot consists of 26 bones, which are connected by joints, ligaments, and muscles, forming a complex structure. Unlike walking, where the entire surface of the foot is involved in the movement, most of the power during cycling is transmitted through the forefoot. Due to the small surface area and relatively long duration of stress, the forefoot is often so stressed that nerves and blood vessels can be compressed. 

Why do I get foot pain?

A too small pedal surface and/or too soft soles of cycling shoes, especially in combination with too tight lacing of the shoes, can lead to excessive pressure on the midfoot and ball of the foot. This, as well as excessive pronation of the foot, can cause the arch of the foot to collapse – important tendons and nerves can be compressed. This results in tingling in the toes or even numbness in the entire foot. In extreme cases, and if the initial problems are not sufficiently addressed, inflammation cannot be ruled out.

Illustration of a foot skeleton on a pedal

Solution: Ergonomic Pedals and Insoles

Illustration of a leg skeleton on the pedal with the knee axis drawn in

Foot position on the pedal:

The foot should rest flat on the pedal with the ball of the foot. This allows the leg muscles to be used effectively and harmoniously. This not only improves power transmission but also prevents knee and foot pain.

Illustration of a foot skeleton on a pedal from below

Foot positioning on the pedal: 

Incorrect foot positioning on the pedal can also lead to knee and foot problems. The foot should be neutral in the direction of travel, so the heel does not rotate too much inward or outward, as this would otherwise place uneven stress on muscle and cartilage structures.

Illustration of a foot with drawn foot delta

Foot stabilization: 

When pedaling, Ergon IP insoles stabilize the arch of the foot and the entire leg axis. This ensures even pressure distribution on the pedal.

Adjusting the pedal cleats using the Ergon cleat tool

Cleat adjustment: 

Poor cleat adjustment often leads to discomfort and reduced performance. Therefore, the pedal cleats should be optimally adjusted in all three directions of movement to properly load the joints and muscles. Even small deviations in cleat adjustment, such as different positions of the left and right foot on the pedals, lead to an asymmetrical pedaling motion. This can lead to imbalances and pain in the long term.