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Q | How do I ride my bike and not hurt myself? |
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| A | Firstly, it is important to have your bike fitted correctly to your body. This includes correct frame size, top tube length, saddle height, pedaling position and handlebar height and width. When cycling pedal all the way around. Use your hamstrings to pull back at the bottom of the stroke, raising your heel and knee on the upstroke. This will allow for a more efficient stroke, with no dead spots and prevent the quadriceps from fatiguing quickly. When utilizing a circular stroke, be sure that the foot angle in the toe clip is natural for you, accommodate for any toe in/out with a rotational adjustment device. This will decreased the twisting/rotational stresses in the knees and ankles. Pedal with the widest part of your foot on the pedal, usually the ball of your foot. When climbing hills, move back in the saddle to recruit the larger glutei muscles and when sprinting move forward for increased leg speed. Remember as with any exercise, flexibility and positioning are important; stretch the hamstrings, quadriceps, hip flexors, lower back, neck and forearms before and after cycling. |
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