The Basics Bike Fit The bicycle should be adapted to fit your body and not the other way around. There are many styles of bicycles that can be modified to meet your needs. Weight distribution should be equally distributed between the hands, seat, and feet during riding. UPRIGHT RECREATIONAL BICYCLE Saddle height should be approximately your inseam length in centimeters (inches multiply by 2.54) multiplied by.883. This measurement correlates with your saddle height by measuring from the center of the bottom bracket (6 o clock position) to the low point of the top of your saddle. Optimal knee angle at bottom of the stroke is ~30 with the ball of the foot on the pedal. Knee joint should be over the pedal for force production. (Fore and Aft adjustment) Trunk angle should be approximately 80-90 from horizontal. Shoulder angle should be 90-100 when riding. Elbows should have a slight bend while hands are positioned a little wider than shoulder width on the handle bars. HAND CYCLE/RECUMBANT BICYCLE Seating measurements and adjustments should be made by a professional prior to cycling to ensure fit and reduce incidence of injury. Hand crank should be positioned slightly lower than shoulder level for optimal power production. Hands should be positioned at approximately shoulder width with a comfortable grip. Elbow should maintain a slight bend when extended, ~ 15, and cyclist should never be over reaching for each stroke. Pedaling Knees and elbows should maintain a straight path. Keep the knee over the toes. Greatest muscle activity occurs at 12 o clock to 5 positions Drop the heel slightly after the 12 o clock position to maximize the hamstrings for hip extension on the down stroke Pull the leg up naturally from the 6 o clock to 12 o clock positions.
Anatomy and Injury KNEE This is the most common site for a cycling injury. Poor pedaling mechanics and improper bike fit can cause pain around the knee cap by putting stress on the muscles, tendons, and ligaments. Pain may vary in intensity from mild to severe and may be accompanied by swelling. Proper bike fit is key to reducing pain as well as improving pedaling mechanics. HEAD Accidental falls can occur and have serious head injuries, especially if a helmet is not worn. Wearing a helmet may reduce the risk for head injury by 85 percent. Always demonstrate good safety by wearing properly fitted safety gear such as a helmet. NECK/BACK Prolonged poor positioning and improper bike fit can put the cervical spine in excessive extension leading to muscle strain and neck pain. Proper handle bar height can reduce stress on the neck as well as maintaining good posture and flexibility. Poor positioning and fit can also lead to stress on the low back. Low handle bar position can cause rounding of the back and cause unnecessary muscular stress and strain. Maintaining good flexibility of the hamstrings and hip flexors can help reduce poor form and alleviate back pain.
SHOULDER, WRIST, OR FOREARM Hand cyclists may experience overuse injuries in the shoulder due to the repetitive forces caused by pedaling. Maintaining good form and alignment, as well as, proper fitting can reduce the amount of stress placed on the structures that are easily impinged and over used. Elbows should always have a slight bend to decrease over extension. Varying hand position can also take pressure off of the nerves in the wrist and hand to reduce instances of numbness. GROIN/BUTTOCKS The groin and buttocks are common places for pain and most often are the result of improper bike fit. Pain and numbness can result from improper seat height or fit and duration of the ride. Adjustments and padding can be used to decrease the amount of discomfort in this area. ACHILLES TENDON Repetitive motion such as pedaling in addition to poor bike fit and limited flexibility of the calf and/or hamstrings can cause pain in the back of the calf and foot. Stiffness in the ankle and a burning pain at the beginning of activity are common symptoms associated with this injury. Treating an Injury: PRICE As soon as possible after an injury: Protect the area that is injured from further harm. Rest the injured area to reduce inflammation and promote healing. Ice the injured area. 15-20 minutes of icing can decrease inflammation and swelling. *Do not place directly on skin.* Repeat 2-3 times a day for 24-48 hours. Compression: If necessary wrap the area with compression bandages to reduce swelling. *Do not wrap too tightly* Elevation: Elevate the injured area above the level of the heart to minimize swelling. *If there is obvious deformity, intense pain, swelling, increased weakness/numbness, or bruising, consult a medical professional. After 48-72 hours and swelling has reduced it is safe to use heat for discomfort and begin gentle stretching and strengthening. Prevention Proper bike fit! o See above for tips or consult a cycling specialist Safety is #1 priority o o Bicycle is in proper working condition (tires, breaks, chain, etc.) Helmet fit/ use Warm up, cool down, and stretch!
Common Stretches Best to perform after a brief warm up before and after cycling. Go to the point of a gentle stretch, not pain, and hold for 20-30 seconds. Repeat 1-3 times.
RESOURCES Sennett B, MD. Cycling Injuries. Stop Sports Injuries. 2014. Accessed March 20, 2014 from http://www.stopsportsinjuries.org/cycling-injury-prevention.aspx Morgan N. How to Get Your Seat Height Right. Bike Radar. Com. Novmber 2013. Accessed March 20, 2014 from http://www.bikeradar.com/us/gear/article/how-to-get-your-seat-height-right-14608/ Custom Bicycle Fitting. Jack s Bicycle and Fitness. 2014. Accessed March 21, 2014 from http://www.jacksbikes.com/contents/en-us/d42_custom_bicycle_fitting.html How to Fit a Road Bicycle. BikeFit.com. 2012. Accessed on March 21, 2014 from http://www.bikefit.com/s- 13-road-bikes.aspx Miller J. Cycling Pain and Injuries. PhysioWorks.com. 2014. Accessed on March 21, 2014 from http://physioworks.com.au/ Mooney L. The Perfect Pedal. Bicycling. 2012. Accessed March 20, 2014 from http://www.bicycling.com/training-nutrition/training-fitness/perfect-pedal-stroke Inseam Measurements: Stand with your back against a wall, your bare feet 6" apart on a hard floor, looking straight ahead. Place a book or carpenter's square between your legs with one edge against the wall, and pull it up firmly into your crotch, simulating the pressure of your saddle while riding. Have a helper measure from the top edge of the book to the floor, in centimeters.