Whether Cycling Outside Or In A Spinning Class, Get Fitted Properly
Have you spotted how many more folks are bike riding nowadays?
It is a rapidly growing transport mode with more folks commuting by cycle to work ( one friend of mine figures he saving $5 a day in gas alone ), taking long distance bike tours or simply getting some fitness exercise by tooling round the neighborhood.
But whether buying a new bike or simply making sure you are using that old 10 speed efficiently, one thing everyone needs to do if you are going to make cycling a regular part of your life is to make sure the bike is fitted to you. This also is still true if you are participating in a spinning class.
Folks can develop all sorts of Problems from an improperly fitted bike. We’re talking heavy leg Problems, back Problems, shoulder Problems, arm and joint Problems.
Let’s commence with the seat, or the saddle, as bicyclists call it. As anybody new to cycling will attest, getting familiar with a bike saddle could be a very painful experience.
The big mistake most recreational or casual riders make is buying the widest and softest seat they can find. The truth is, a seat that is too soft basically ends up hurting more. Your sit bones just sink down and do not support you the way they’re intended to and the soft part of your rear end carries all the weight.
Saddles need to me positioned horizontally… The right distance from the handlebars so you are not stretching or all scrunched up…. And vertically, so you are not sliding backwards or forward. There are special saddles for men that are anatomically built to relieve force on, ah, terribly delicate parts. There also are saddles in a similar fashion designed for ladies.
The right frame size is also critical. You should be able to roughly straddle the bike with a centimeter or 2 of clearance with the center tube. Seated on the saddle, your leg should be only slightly bent at the knee with the peddle in the full down position.
This is another area where in improper fit may cause Problems. The bent is for people to have the seat too low, with their knees coming up much too high in the upward pedal position, or too high, with the knees locked straight on the down stroke. Besides not being efficient and not giving good control, this may cause knee and back Problems.
Then, there’s the handlebars. They also need to be changed vertically and horizontally so you won’t be over stretched or put too much weight on you arms and hands.
Eventually, glance at the pedals. Ensure your legs and knees are in a straight vertical line with your pedal. Otherwise, you can develop major knee Problems. A good bike shop can adjust the pedals to bring everything in line.
Most local bike shops can do a very capable fitting for you for $50 or so. It’s money spent well.
You will also wish to have a bike computer to keep control of your rides.
The last thing : Get a good helmet.
I am still staggered by how many cyclists I see who don’t wear helmets. If you have ever seen what takes place when someone falls from a bike, even at low speeds and hits their head on the pavement or a tree, you may understand that people who ride without a helmet are either stupid or careless.
Ride safe. Ride comfortable. Have some fun.
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