Our region’s vast and varied landscapes offer unique opportunities and challenges for cyclists of all ages and levels. From road cycling on rural roads near Glancaster and Mount Hope or the main streets of downtown Hamilton, to mountain biking in the Hamilton Conservation area and the surrounding Bruce Trail, the Greater Hamilton region presents many opportunities for exploration and exercise. The Alliance Chiropractic team understands cycling related strain and injury prevention. As the warm weather approaches, we wanted to share fitness and preparation tips to ensure patients are ready to maximize the benefits that cycling offers.
Customizing Your Bicycle’s Fit
Why is Proper Bike Fit Important?
A well-fitted bike is not just a comfort—it’s a necessity. An improper fit can lead to inefficiency, discomfort, and even injury. Common issues include lower back pain, knee problems, and increased fatigue, all of which can detract from your cycling experience.
To ensure your bike is as comfortable as possible, consider these important factors:
Bicycle Size: depending on the style of your bike, it may or may not come in standard sizes….road bikes differ from mountain bikes which differ from hybrid bikes. Research your options and ensure you choose a bike that is right for you and your type of cycling.
Bike Frame: while your height is the most important factor when choosing a bike frame, the shape of your bicycle’s frame must also be considered. Is it a parallel, sloping, or step through type? To properly assess a bike, consider the cyclist’s height and the type of frame.
Saddle Details: your bicycle seat, also known as the saddle, comes in different shapes, styles, and sizes. Ensure you find one that suits the type of cycling you are likely to do and what you find comfortable. Also note that some manufacturers differentiate seat shapes and styles by gender – be sure to ask about this if you are shopping around. Seat height is another customizable option, so ensure that your legs have a slight bend when the pedals are at their lowest point.
Handlebar Position: Depending on what type of bike you are riding, you will need to experiment with your handlebars to maintain form and prevent injury. For example, hybrid bike users generally sit more upright so the handlebars need to be positioned accordingly; road bikers use a lower handlebar position; and mountain bikers need to find a handlebar position that allows them to shift their bodies easily and quickly, depending on the terrain they’re on. Handlebar reach is also important to ensure the spine and neck remain in a straight and neutral position. Pedal Alignment: Ensure that your feet naturally rest on the pedals without straining your hips or knees.
Proper Shoes: The position of your feet on the pedals is important. Different bikes have different pedals, and cyclists often wear specialized shoes to ride. Ensure that whatever footwear you choose to ride is appropriate for the pedal size and type; fits securely; and is the same as the footwear you use when assessing the height of your bike seat and frame.
Body Position: Cyclists need to consider both their upper and lower body positions to ensure safety and comfort. In general, try to maintain a position that is neutral, relaxed, and comfortable. Avoid gripping tightly, having to reach for pedals, or straining to maintain your position. It’s not a fun ride if you have to maintain any of those for any length of time.
Fitness Tips for Safe and Enjoyable Riding:
Now that you have a perfectly fitted bike to suit your body and needs, what next? There’s plenty you can do to ensure a safe and enjoyable experience.
Pre-Ride Preparation and Warming Up:
Preventing injuries starts before you even leave your driveway. Implement dynamic stretches to prepare your body for the physical demands of cycling. These include exercises such as leg swings, arm circles, and torso twists to increase blood flow, warm up muscles, and help flexibility.
Fitness Regimens for Cyclists:
There are plenty of specific exercises cyclists can incorporate into their routine to help prepare for the cycling season.
Lower Body Workouts: Include exercises such as squats, lunges, and calf raises in your routine. Strengthening your legs not only improves endurance but also increases your power on the pedals.
Core Strengthening Exercises: A strong core enhances stability and reduces fatigue. Incorporate planks, bridges, and bicycle crunches into your fitness regimen to build core strength.
Upper Body Stretches: Maintain upper body strength to support a correct cycling posture. Regular stretches can alleviate tension in the shoulders, neck, and back, essential for long rides.
Taking it to the Next Level: If you’re looking to intensify your cycling, do it gradually. Consider adding distance or intensity in small increments, to avoid overexertion. Begin with shorter rides at a moderate pace and slowly build your stamina. Listen to your body and take rest days as needed to allow for recovery.
You’re all Set!
Whether your cycling interests include commuting, touring, exercising, or racing, applying these cycling fitness and safety tips can greatly enhance your experience. Our team has worked with many competitive and recreational cyclists, and is happy to answer questions about the information in this blog. If you have any other health or wellness concerns, get in touch. Dr. Morphet and the entire Alliance Chiropractic team love hearing from patients and are here to help.
Source of article can be found here.