| Cycling is a year-round activity that is
enjoyed by many individuals, from the competitive athlete to the
weekend warrior. Cycling allows participants to experience the
outdoor environment over miles of terrain while improving their
cardiovascular endurance and overall physical fitness. In
addition, cycling can provide a healthier alternative to running in
that there is reduced stress on the joints and thereby, decreased
wear-and-tear and breakdown of tissues over time.
All in all, cycling is an excellent form of exercise with many
healthy benefits. However, there are still necessary precautions
one must take in order to prevent unwarranted injures. Biking is
unlike other forms of exercise because riders may complete 90 or more
repetitions each minute. When you multiply those rpm's out to a
one-, two-, or three-hour bike ride, that's a lot of repetitive motion
which lends itself to a potential for injuries.
Due to repetitive stress injuries, it is extremely important
that the bike and equipment are correctly fitted to the cyclist
to allow the athlete to maintain a healthy body position and long-term
well-being. The following is a list of considerations for proper
bike fit to the cyclist:
-
Bike Frame- The cyclist should clear
the top tube by 2-3 inches when standing over the bike.
-
Seat Positioning-
The seat
should be positioned so that the rider's knees are flexed
22-30 degrees with the pedal in the lowest
position. The proper seat height for a rider is largely a
function of his/her foot size and leg length
-
Handlebar Height-
The stem that holds
the handlebars should be set slightly lower than the
nose of the saddle, based on the riders needs and the event that
he or she will be competing in.
In addition to the correct fit of
the bike to the rider, it is also essential that the cyclist be in top
physical shape in order to ride for long periods of time without being
at risk for injury. Areas that are particularly relevant to riding
include the following: lower extremity and trunk flexibility, hip
flexibility, and range of motion in all planes (flexion, extension,
abduction, and external rotation), lumbopelvic orientation and motion,
lumbosacral stability and ankle range of motion, especially dorsiflexion
(the ability to bend ankle up). The following are a list of
exercises that can be performed to work on the above areas mentioned in
order to improve overall fitness and be in top shape for riding: The Workout
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