Saturday, 25 November 2017

Cycling / Bike Fit Tips

  • Category: News
  • Published: Friday, 17 July 2015 19:24
  • Written by Portland Physiotherapy
  • Hits: 1215

 

Cycling / Bike Fit Tips

The Tour De France has recently started and if you ever get a chance to watch any of the stages it is truly phenomenal. The speed, power, endurance and fitness training they must have gone through has to be admired. Events like the Tour have inspired more cycling in this country as we are probably more than aware of as we get stuck behind a group of cyclists on a Saturday or Sunday!

  •  Some of our clients are aware that Sian’s nephew, Tom Davies, has taken his cycling beyond that of most of us and is attempting to become the youngest person to cycle around the world for charity. He has reached Sydney having travelled through Europe, India and South East Asia (unsupported) covering 10800 miles in 105 days. He hopes to complete the 18000 miles in 200 days. Despite all of these miles he has only had a few problems with knee pain.
     
    Before we venture out on our bikes there are a couple of points to consider, is our bike roadworthy and are we ready and able. Cycling is a good all round way of keeping fit but we are vulnerable to injuries. These injuries can include neck, back, knee and ankle joints. Neural problems within the wrist or even problems associated with the saddle such as bursitis, chaffing and even impotence. We also have to consider traumatic injuries after a fall.
     
    The bike fit is very important. There are several sites on the internet to help with frame size calculation, the most helpful being epicycles.com/bicycletools/frame-size. Once we have the correct frame there are 3 points of contact to consider and ‘tweak’, the handlebars, pedals and saddle.
  • handlebars- too far away may lead to neck, shoulder or back pain.
    - too near will give a loss of power and a cramped feeling.
  • Saddle- this can be adjusted up and down for height, moved forward and back as well as being tilted.
  • Pedals and cleats-these can be adjusted by rotating in and out and an addition of wedges may help with foot position.
     
    A few other basic points to help with your bike set up include a knee position of 30° from fully straight to prevent ITB problems. However if the knee is bent more than this anterior knee pain may be the result. Arms at the shoulder should be at 90° to the trunk and the elbow at 15°.
     
    This is only a short introduction to help with your bike fit, however problems may not be wholly as a result of the bike, there may be issues within your body such as, leg length difference, lower back stiffness along with many other biomechanical issues in the lower leg. If you are having trouble out on your bike why not make an appointment to have a check up? Sian has been on a bike fit course this year.
     
    If you are interested you can check Tom’s progress on his website tomdaviesrtw.com where you will find his daily blog, route itinerary and the charities he is supporting.
     
  • So whilst Sian's nephew peddles his way round the world, Sian herself is off with her bike to the French Alps which she thoroughly enjoys. I am tackling a days mountain biking in Montenegro and then a three day cycling trip in The Somiedo Mountains, Spain in early September.

Wishing you all a happy summer holidays whether its active or lazing the days away!

Reproduced with kind permission of Portland Physiotherapy and Sports Injury Clinic

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Sat Nov 25th 2017 - 6:30am-7:30am
Swim (All In) Session 1
King's Centre
Sat Nov 25th 2017 - 7:30am-8:30am
Swim (All In) Session 2
King's Centre
Sat Nov 25th 2017 - 7:45am-8:15am
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Sat Nov 25th 2017 - 9:00am-10:00am
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East Court College Lane East Grinstead
Wed Nov 29th 2017 - 7:15pm-8:30pm
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Pump House, Kings Centre
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Swim (All In) Session 1
King's Centre
Sat Dec 2nd 2017 - 7:30am-8:30am
Swim (All In) Session 2
King's Centre
Sat Dec 2nd 2017 - 7:45am-8:15am
Core Session