| 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).
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