Whether you are riding to the corner store or across the country, you should be comfortable on your bike. If you have neck, back, or knee pain, saddle sores, or hand or foot numbness, your bicycle probably does not fit you properly.
Good bike fit can also improve your pedaling efficiency and aerodynamics and actually make you faster. Your bike seat should be level to support your full body weight and allow you to move around on the seat when necessary.
Too much upward tilt can result in pressure points. Too much downward tilt can make you slide forward while riding and put extra pressure on your arms, hands, and knees, which can lead to injury.
To adjust the seat height, wear your biking shoes and riding shorts and place your heels on the pedals. As you pedal backwards, your knees should fully extend in the down position.
If your hips rock side to side the seat is too high. Now when you move your foot into the proper pedaling position, with the balls of your feet over the pedal, you will have a slight bend in your leg.
You can also adjust the seat forward and backward. With your feet on the pedals so the crank arms are parallel with the ground, the proper position will put your forward knee directly over the pedal axle.
Dropping a plumb line from the patellar tendon makes this adjustment a bit easier to see. If the handlebars are too high, too low, too close, or too far away, you may have neck, shoulder, back, and hand discomfort.
A proper reach allows you to comfortably use all the positions on the handlebars and to comfortably bend your elbows while riding. There are other, more advanced adjustments you can make, such as changing the handlebar width or height.
Because your body is asymmetric, an ideal bike fit is often a matter of trial and error. The slightest imbalance can lead to pain.
Knee discomfort is usually associated with a seat position that is too high or low or far forward or back. Improper bike shoe or cleat position can also cause knee discomfort.
A seat that is too high will cause discomfort in the back of the knee. A seat too high will also cause your hips to rock side to side, which may cause discomfort.
A seat that is too low or too far forward may cause discomfort in the front of the knee. Improper foot position on the pedal can cause discomfort on the inside or outside of your knees.
Individual anatomy may also result in knee pain. Cyclists with slight differences in leg length may have knee discomfort because the seat height is only adjusted for one side.
Shoe inserts or orthotics can help correct this problem. Another cause of knee pain is using too high a gear.
Try to use a gear that allows you to pedal quickly, from 70 to 100 strokes per minute. Neck pain is another common cycling complaint, and is usually the result of riding a bike that is too long or having handlebars that are too low.
Tight hamstring and hip flexor muscles can also cause neck discomfort by forcing your spine to round or arch, and your neck to hyperextend. Foot pain or numbness is often the result of wearing soft-soled shoes.
Special shoes designed for cycling have stiff soles that distribute pressure evenly over the pedal. This also helps you pedal more efficiently.
Foot discomfort can also be caused by using too high a gear, which results in more pressure where the foot meets the pedal. Hand pain or numbness can be prevented by wearing padded cycling gloves that provide cushioning.
You should ride with your elbows slightly bent, not straight or locked. Bent elbows will act as shock absorbers and help absorb the bumps in the road.
Changing hand positions on the handlebars can also reduce pressure and discomfort. Finding a bike seat that fits you well is crucial to avoiding saddle pains.
There are dozens of bike saddles designed for every rider and riding style and each come in a variety of materials from gel to leather. There are women-specific saddles that are shorter and wider to accommodate a woman's wider pelvis.
Others have a center cutout to relieve pressure on soft tissues. Your cycling clothing can also cause saddle sores.
Cyclists typically wear shorts made without seams to eliminate sources of chafing and pressure points. Cycling shorts also have padded liners that provide more comfort than street clothes.
Author Resource:-
Ronald Pedactor is a fitness trainer. He has been coaching athletes for more then 20 years. He recommends the bestSpinning Bike to achieve your highest biking performance.
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