Posture Tips for cyclists

• Change hand position on the handlebars frequently
• Keep a controlled but relaxed grip on the handlebars
• Back strength is important, especially for road bike riders
• Wear a rigid-soled shoe to avoid foot pain and increase mechanical efficiency

How fit should you be to cycle?

Good flexibility of the hamstrings, quadriceps and gluteal muscles is important because the generate the majority of pedalling force and experience a high frequency arc of motion. Proper stretching, balance and strengthening exercises will help with coordination of bicycling-related skills.

If you would like advice on getting bike-fit please ask at reception

Is your bike ‘fit for purpose’?

Biking to work not only provides excellent health benefits but also drastically lowers commuting costs. Cyclists can help lower their risk of injury by ensuring that their bicycles are fitted properly. For most people who complain of bicycling-related pain, a poor bike fit is at the root of their problem.

The most common bike fit errors include saddle heights that are either too high or too low, handlebar reach that is either too long or too short, and misalignments of the pedal and shoe. We recommends that cyclists do the following to ensure that they have proper bike fit:

• Saddle . Be sure that the saddle is level. If you are sliding too far forward from a forward-tilting saddle, too much weight is being placed on your hands, arms, and lower back. If the seat is tilted backwards, you may place undue strain on your lower back and possibly experience saddle-related pain. A physical therapist can measure proper saddle height by measuring knee angle at the most extended position of the knee in common pedaling.
• Handlebars . Handlebar position will affect hand, shoulder, neck, and back comfort. The higher the handlebars, the more weight will be placed on the saddle. Generally, taller riders should have lower handlebars in relation to the height of the saddle. Moen notes that riders should re-examine their bicycle fit after bad falls or crashes, due to possible re-orientation of handlebars, brakehoods, cleats, or the saddle.
• Knee to Pedal . A physical therapist also can measure the angle of the knee to the pedal. The closer the angle is to 35 degrees, the better function the cyclist will have and with less stress on the knee.
• Foot to Pedal . The ball of the foot should be positioned over the pedal spindle for the best leverage, comfort, and efficiency. A stiff-soled shoe is best for comfort and performance. Pedaling is a skilled activity that requires aerobic conditioning and you should make it your goal to work toward pedaling at 80-90 revolutions per minute (advanced at 90-105 rpm). Pedaling at this rate will lessen your chance of injury.