如何調整你的坐墊位置
How to get your seat height right
我稍微做一下翻譯(廢話省略)，基本上現在有四種方法可以調整但是以第4種最好
以下跟原文對照 翻譯得不好請自行修正(記得告訴我一下)
1 The Heel method腳跟方法
This is the one every bike shop owner or gym assistant will tell you whenever you clamber onto the saddle. You place the heel of your shoe on the pedal and set the saddle height so your leg is straight at the bottom of the pedal cycle with the pelvis remaining in a horizontal position.
這是每一個自行車店老闆或健身房助理會告訴你，當你坐上坐墊時。你把你的鞋後跟放上踏板，並調整座墊高度，讓你的腿與踏板成垂直，並且在在最低點時與髖骨呈現水平位置。
Despite this commonly heard method, there is virtually no scientific evidence to support it and it often leads to the saddle height being adjusted too low.Professor Will Pelever of Mississippi University for Women has written several papers comparing methods for finding the best seat height and says, “The main problem is that this method does not take into account individual variations in femur, tibia and foot length。
這個方法是沒有經過科學驗證常常導致坐墊過低或過高，而密西西比女子大學的Will Pelever教授發表幾篇論文來比較各種調整的方法並發現最好的調整方法，”這個方法(腳跟方法)的主要問題在於沒有考慮每個人的生理結構不同，如大腿、小腿和腳板的長度差異”。
2 The 109% method
A more robust method was developed by Hamley & Thomas in a 1967 paper. They experimented with different saddle heights and found that the ideal was achieved when the saddle was positioned at 109% of your inseam length when measuring from the pedal axle to the top of the seat height.
在1967年Hamley & Thomas提出一個更好方法的論文，他們試驗各種不同的坐墊高度，且認為理想的坐墊高度的位置是109 ％的測量inseam長度(從會陰至腳底的長度或是從踏板的軸頂端到座墊最高位置的長度)。
Your inseam measurement is basically the length from your crotch to the floor. To calculate this, face a wall and put a thick-ish book between your legs as if it were a saddle. Ensuring that you are standing straight with your heels on the floor, mark a line along the top of the book edge touching the wall. The distance from the floor to the height of the mark is your inseam measurement. It’s best to measure it several times and take an average.
Inseam長度的量測方法是從您的會陰(褲襠)到地板的長度。其方法為，當你面對牆，把厚書夾在兩腿之間(靠近會陰部分)，厚書是模擬你的坐墊且您必須立正，確定你的腳跟跟的地板垂直，在書的最高點位置劃上標線，量測標線至地板的長度就是Inseam長度，最好是多量測幾次取其平均。
This has proved an extremely popular method and is recommended by many top-level coaches. Yet a recent study by Professor Pelever found that it was inferior to the Holmes method (see below) both in terms of power output and economy.
這個方法已經被證明一個非常受歡迎的方法和建議。但是，在Pelever教授最近的一份研究報告認為，這是一個很差的Holmes method（見下文）兩個方面的功率輸出和經濟性。
3 The LeMond method
This is a popular variation on the 109% method and pioneered by the three time Tour de France winner Greg LeMond. Also using inseam length as a guide, this formula calculates 88.3% of your inseam length and uses it to measure the distance from the centre of the bottom bracket to the top of the seat height.Interestingly, Pelever has shown that this often produces a different seat height from the 109% method and although it seems to work for many people, it may not be ideal for someone with particularly long femur bones.
這是一個受歡迎的不同於109 ％的方法，首先由三次環法自行車賽冠軍的Greg LeMond所提出的(
)。也是利用inseam長度作為指標(標準)，主要是BB到坐墊最高位置的長度是inseam長度的88.3 ％。有趣的是， Pelever教授表示，這個方法是產生與109%方法不同的座墊高度，盡管這個方法對許多人是有效的，但他這個方法對於大腿特別長的人來說就不是一個理想的方法。
4 The Holmes method
This was originally developed to reduce over-use injuries in cycling and takes a different approach entirely from the other three.
這個方法最初開發著眼點，是在以減少過度使用傷害的騎車而且跟上述三種方法不同。
It uses a device called a goniometer for measuring the angle of the knee joint at the bottom of the pedal stroke. Holmes recommends an angle of between 25 and 35 degrees and closer to 25 for those with a history of patella tendonitis.
這個方法必須使用量角器，使用量角器來度量膝蓋與踏板最低位置的角度(如圖)。Holmes建議這個角度是在25至35度間，且越接近25度對於那些舊傷(髕骨肌腱炎)越有利。
This may all sound a bit technical and if so it’s probably best to go with one of the two inseam methods, but you can pick up a goniometer for around £20 from medical suppliers.
這個方法可能非常技術性，如果是的話，最好選擇那兩個其中之一的inseam方法。但你可以花20英鎊，由醫療器材店中買到這種量角器。
Pelever’s research has shown that setting your seat height based on a knee angle of 25 degrees outperforms all other methods (including an angle of 35 degrees). “Using a goniometer and a 25 degree angle is definitely the method I’d recommend,” he says.
Pelever的研究顯示，設定你的座墊高度的25度膝關節角度方法優於所有其他的方法（包括35度角） 。Pelever說“使用量角器和一個25度角，絕對是我想要的方法建議， ”
Don’t rely on simply feeling comfortable either. “If you’ve been pedalling at a much lower saddle height than is optimal, it may feel awkward in the beginning,” says Pelever.
不要依賴感覺舒服就好。Pelever說“如果你踩踏時坐墊位置比最佳位置低很多時，在開始時會讓你覺得笨拙礙腳”。
“However, as your body adapts (usually in two to three weeks) the new position will not only feel comfortable, but will improve performance in the long run.”
“然而，當你的身體適應（通常在兩到三個星期）的新座墊位置不僅會感覺很舒服，也會改善較長的騎程效能。 ”
Of course, if you still feel uncomfortable after a few weeks then you will need to make changes. It’s best to use the 25 degree knee angle as a starting place. Have someone watch from behind to ensure that your hips do not rock back and forth across the saddle due to over extension at the bottom of the stroke. If that is the case then the angle may need to be adjusted upwards slightly for comfort.
當然，如果你在幾週後，仍然感到不舒服，你將需要進行修改。最好使用膝蓋25度角作為一個開始調整的位置。有人從後面看，以確保您的臀部不會rock back及由於採踏過程過度伸展導致向前跨越坐墊。如果是這樣的case，這個角度可能需要向上微調整使得騎程更舒適一點。
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感謝G老師
已經修正
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