Cycling tips on safety, comfort to ease the journey

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By Marjie Gilliam, Contributing Writer 5:53 PM Monday, June 29, 2009

Biking is a fun “green” way to get into great shape. In addition to being cost effective and environmentally friendly, cycling on a regular basis helps to keep the heart healthy and is an excellent way to burn extra calories. For a 140-pound person, an hour of light intensity biking (10 to 12 mph) burns about 380 calories, at a moderate speed (12 to 14 mph) about 500 calories, and at a high intensity (14 to 16 mph) about 635 calories.

Safety and proper bike fit is important. Some tips from the American Physical Therapy Association:

Proper body positioning. At the bottom of each pedal stroke, the knee should be slightly bent and the hips should not rock back and forth while pedaling. Hand position should be changed frequently for greater upper-body comfort.

Check seat (saddle) position to ensure it is level. You shouldn’t feel as if you are sliding forward or backward as you ride, which can create needless stress on the arms and back.

The position of the handlebars should be determined by the rider’s height, strength, coordination and functional goals. Higher handlebars place more weight on the saddle. Generally speaking, taller riders should have lower handlebars in relation to the height of the saddle. If handlebars are too far forward, back strain could result.

The hamstrings, quadriceps and glutes generate the majority of pedaling force when cycling. Tight muscles leave you more vulnerable to strains, so to maintain flexibility, regular stretching exercises are recommended. Stability and balance exercises help with coordination of cycling-related skills such as breaking and cornering. Poor posture and weak muscles can lead to problems, so if you are unaccustomed to physical activity, don’t attempt to do too much too soon.

Problems that can be associated with poor bike fit include:

Knee pain. Pain felt in the front part of the knee can occur when biking with a saddle that is too low, pedaling at a low speed, overusing the quadriceps (upper front thigh) muscles and/or having muscle imbalances, such as strong quadriceps and weak hamstrings. Knee pain may also occur with misaligned bicycle cleats for those using clip-less pedals.

Neck pain. Improper handlebar positioning or a saddle that is too high or low can create neck pain. The handlebar might be too low, require too great a stretch to reach, or be at too short a reach. A saddle with excessive downward tilt can also create neck pain.

Low back pain. Tight hamstrings (back of the upper thigh), low cadence, using the quadriceps muscles too much when pedaling, poor back strength, and too-long or too-low handlebar positioning.

Hamstring tendonitis. Overuse of the hamstrings when biking can produce inflammation. Symptoms include swelling and tenderness, pain when attempting to bend the knee against resistance and stiffness after exercise. Other possible causes of hamstring tendonitis are inflexible and/or weak hamstrings, a saddle that is too high, or misaligned bicycle cleat.

Hand numbness or pain. Short-reach handlebars, poorly placed brake levers, and a downward tilt of the saddle are possible causes. Maintain a safe grip but avoid over-gripping as you are riding.

Foot numbness or pain. Causes may be overuse of the quadriceps muscles in pedaling, low cadence, faulty foot mechanics, and misaligned bicycle cleat for those who use clip-less pedals.

Iliotibial band tendonitis. This condition causes a sharp, burning pain on the lateral (outside) of the knee, and may be felt in the hip as well. Muscle weaknesses, inflexibility, and/or overuse, saddle that is too high, differences in leg length, and misaligned bicycle cleat for those who use clip-less pedals are all possible causes.

Be safe when cycling:

Wear a helmet. Look for one that tells you it meets required safety standards.

Be aware of the rules of the road, such as riding with traffic, wearing brightly colored clothing that will help you to be more visible to drivers, and checking your bicycle for things such as tire and brake wear.

Pay attention to your surroundings as you ride, such as watching for any obstacles in your path.

Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send e-mail to marjie@ohtrainer.com. Her Web site is at www.ohtrainer.com.

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