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The following notes are everything I know about buying bicycles, selecting rental bicycles, and taking care of yourself as you enter the work of bikomania.
Contents: Basics | Biking and Safety Considerations | Knee Conditions | Orthotics | Medical Problems
Basics: Saddle Height | Saddle Adjustment | Saddle Selection | Handlebar Selection | Handlebar Adjustment | Leg Length
Biking and Safety: Chill Factor | Heat Problems | Humidity | High Altitude | Eye Safety | Skin | Men | Women
Saddle Height: The saddle should be low enough so that your knees can remain slightly bent at the bottom of each pedal stroke. Your spine should be kept relatively straight, and your diaphragm relaxed with belly-breathing. On inclines, sit slightly back on the saddle for more power. From time to time, rise from the saddle to shift your body weight. <Return to List of Basics>
Saddle Adjustment: To correctly adjust your saddle height sit on the bike with your heels on the pedal and look at your legs. When you are peddling backwards, your knee should straighten without your having to rock in the saddle to keep you heels in contact. When the balls of your feet are on the pedal, your knee should be bent to approximately 20° at the bottom of the stroke. Make small adjustments of about ½". The top of the saddle should be horizontal, or tilted up just slightly. Greg LeMond says the optimal saddle height is 0.883 of your inseam. <Return to List of Basics>
Saddle Selection: Try different saddle sizes and shapes until you find one that feels the best. Gel saddles are generally the best. Most likely, the saddle that comes with your bike will not be the one that fits you the best. <Return to List of Basics>
Handlebar Selection: While drop bars enable a rider to shift more weight to the arms and shoulders and away from the buttocks, they also put pressure farther forward in the crotch and may irritate the prostate in men or the vulva in women. Because of this, upright bars or all-terrain bicycles often provide better sitting comfort for more mature riders. <Return to List of Basics>
Handlebar Adjustment: The handlebars are typically not very easily adjusted except for a couple inches. <Return to List of Basics>
Leg Length: Lie on your back and have a helper measure the distance from your iliac crest - the bone at the front of the rim of your pelvis - to the bone at the outside of your ankle. If there is a difference of ¼" or more then you should try to compensate. If you wear cycling shoes, you can adjust the cleat to move the foot of the longer leg slightly forward on the pedal. Or, you can obtain a custom-build orthotic from any podiatrist who practices sports medicine. <Return to List of Basics>
Chill Factor: Always dress warmly and bring warm clothes to avoid chilling. Shivering is the first indication of the onset of chilling. Shivering, however, stops when your body temperature drops to 85°-90°F, and death is imminent if your core temperature drops to between 77°-85°F. The most heat loss, about 65%, is through the skin of the head and neck so cover these areas well in cold weather. In cold weather, wear nonabsorbent, lightweight, insulated clothing. Watch out for frostbite. Renaud's phenomenon, usually begins about middle age, is episodes of transient coldness, tingling and whiteness of the fingertips. Wear warm, well-padded gloves and avoid too much cold-weather riding. <Return to Biking and Safety List>
Cramps Hard cycling, heavy sweating, Rest, drink fluids.
and heat.
Heat Dry mouth, fatigue, weakness, Rest, fluids, sponging with
Exhaustion urine volume drops, body temp cool water.
increases, mental dullness.
Heat Neglected heat exhaustion. Immerse in cold water, fan,
Stroke Headache, dizziness, fatigue, massage limbs, seek immediate
absence of sweating, hot medical assistance.
flashes, dry skin, rapid pulse
rate, high temperature
(105°F). Circulatory
collapse, permanent brain
damage, death.
<Return to Biking and Safety List>
Humidity: High humidity will increase the rate at which your body heats, even when the air temperature is pleasant. Add an extra 10-20 degrees to the air temperature to get an idea of how efficient your body will be able to cool. Do not rely on your sense of thirst to tell you when to drink. <Return to Biking and Safety List>
High Altitude: Altitude reduces the about of oxygen your blood can absorb so plan on frequent rest and time to adapt. <Return to Biking and Safety List>
Eye Safety: Use lightweight, comfortable goggles for long rides to protect your eyes from dust, debris, and pollutants; drying out; and ultraviolet light. <Return to Biking and Safety List>
Skin: Always use sunscreen when you skin is exposed for rides over 30 minutes. <Return to Biking and Safety List>
Men: Long distance riding applies pressure to the nerve and blood supply to the penis and can cause impotence in extreme circumstances. Prostate problems cause by saddle pressure is a concern for older male riders and can be reduced by upright handlebars and hybrid bikes. <Return to Biking and Safety List>
Women: Varian pain after long distance rides can be minimized by proper saddle selection, saddle padding, and riding techniques. <Return to Biking and Safety List>
The following conditions can easily be identified and should be addressed by a physician if they become serious enough. It is useful to identify these potential problems early and take evasive action so that serious medical attention is not required.
Chondromalacia Roughening of the Pain in the front of the
(kon-dro-mal-a's underside of the kneecap. knee while walking,
hi-a) squatting, or pedaling
Iliotibial Friction of the iliotibial Pain at the upper outside
(il'e-o-tib'e-ul band (stabilizes the aspect of the knee,
) outside of the thigh and particularly after riding a
knee) hence rubbing the long distance, making it
knee joint as it is flexed very painful or impossible
and extended. to bend the leg.
Patellar Inflammation of the tendon Extreme tenderness, pain,
Tendinitis directly below the and swelling just below the
(pa-tel'ar kneecap. kneecap caused by hard
ten-din-i'tis) pedaling (especially up
hills).
Patellofemoral Wear and tear arthritis of Pain at the inside aspect of
Arthralgia the kneecap. the patella, where it makes
(pa-tel-o-fem;e- contact with the femur when
rel the knee is bent.
ar-thral'ji'a)
Infrapatellar The Infrapatellar fat pad The knee may display
(in-fra-pa-tel'a lies between the bones at weakness, swelling and
r) the front aspect of the stiffness during movement.
join and the patellar
tendon and can be injured
by a direct blow from a
fall or by prolonged
pressures on the knee
during hours of hard
cycling.
<Return to Contents>
Orthotics are most helpful when they are:
Custom orthotics are expensive.
Body Cause Symptom Action
Part
Neck Overextending from Numbness and Keep a proper riding
normal riding tingling, and pain position and use
position. spreading to the back correct technique.
of the head, neck, Keep you neck moving
shoulders, arms, and and relaxed.
hands. Flex elbows over
rough roads.
Use padded
handlebars and
gloves.
Keep neck muscles
warm.
Use a lightweight
helmet.
Wear sunglasses.
Neck message.
Set correct distance
of handlebars from
seat.
Back Strains of the Aggravated lower-back Exercise program
muscles or sprains injuries are usually before cycling.
of the ligaments of caused by a fall, Choose an
the back due to faulty techniques, all-terrain bike
overuse and cycle a long time on with upright
incorrect riding bicycles that do not handlebars.
habits. fit correctly, and Correctly adjust the
poor conditioning. saddle height.
Correctly adjust the
handle bar height.
Keep your back
straight.
Keep your back warm
to reduce the
likelihood of
strains and sprains.
Use back support if
you have a history
of back problems.
Exercise you back
(see back exercise
books).
Buttocks The constant Sore butt. Choose the right
pressure and saddle.
vibration to small Correctly adjust the
areas of the saddle.
buttocks create Use a gel saddle pad
soreness to the (if you don't have a
muscles. gel saddle).
Use cycling shorts.
Correctly adjust the
handlebars.
Stand up regularly
to stretch your
buttocks muscles.
Tub soak after long
touring or training
rides.
Rise up when
crossing rough road
or railroad tracks.
Knees Symptoms can be Sore and stiff knees Correctly adjust the
caused by structural saddle height.
problems in the foot Use a gear that will
or lower leg, allow you to pedal
differences in at 60-100 rmp.
leg-length, Stand up frequently
incorrect saddle when going up hills.
height, overuse of Measure the length
hard gears, and of our legs and
improper foot compensate if
positioning on the required.
pedals. Use knee supports
during exercise.
Position feet
properly.
Do strengthening
exercises for your
quadriceps and
hamstring muscles.
Feet Pressure exerted on Blisters, corns and Select the proper
the feet, improper calluses, athlete's size and style of
foot gear, and foot, and ingrown cycling shoe.
improper care of the toenails. Choose shoes made of
feet. natural materials.
Apply moleskin to
sensitive skin
before blisters
form.
Use antifungal
powder and cream.
Clean feet
thoroughly before
and after riding.
Keep toenails trim.
Use orthotics and
see a sports
medicine podiatrist
for chronic
problems.
Hand Damage done to the Numbness and weakness Avoid repeated
nerves of a in different parts of episodes and
cyclist's hands by the hand, fingers, potential nerve
hours of pressure and arms. damage.
and road shock Wear gel-padded
transmitted through gloves.
the handlebars. Use padded
handlebars.
Choose correct frame
size for your body.
Select correct
handlebar height.
Change hand position
frequently.
Avoid long periods
with hands on the
brakes.
Consider aero bars
for long rides.
Lungs Overuse of rib Side stitches and Use belly-breathing.
muscles and not painful lungs. Exhale and inhale
using abdominal asymmetrically.
muscles for Breathe through your
breathing. nose in cold
weather.
Wear filter masks in
polluted
environments.
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