optimal-fitness for cycling enthusiasts
Maintaining Optimal Fitness for Cycling Enthusiasts
by: Janet Silva, MSPT
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
Final Notes-
~Remember to dress warmly when temperatures start to drop by wearing cycling pants to keep the legs warm and prevent injury. Many individuals prefer to layer cycling pants over their padded bike shorts so that if they get warm they can strip down to their shorts and ride comfortably no matter what the temperature.
~Remember that with all exercise it is important to start and end with a proper 15-20 minute warm-up and cool-down to allow the body to adjust to changes in physiological needs.
Have fun, stay healthy and pain-free, and enjoy the ride!!!
This article has been re-printed with permission of Sports Physical Therapy Institute. For additional information and articles be sure to visit their website at http://www.sportspti.com/
|