As the Tour de France heats up, and we
root for Lance Armstrong to make his comeback from his medical
condition, it's time to review some bike basics. These can
be divided up into three categories: the bike, riding equipment
and safe riding guidelines.
Whether you're using a racing bike, road
bike, touring bike, mountain bike, reclining bike or even a
stationary cycle, you are at risk for injury. With a bike style
to fit anyone's fancy and the development of a comprehensive
bike trail system it is not surprising that cycling is one
of the fastest growing outdoor sports. People ride for both
exercise and pleasure ... and the get injured doing both.
The Bike
A good bike like a good pair of shoes needs
to be 'fitted' to the individual. In picking what style of
bike, one should consider how they would use the bicycle. Are
you interested in training & racing? A racing bike with
its inherent stiff frame and low profile will fit you. Are
you going to use the bike for trips, camping etc where you'll
expect to haul gear on your bike and encounter variable terrain?
Then a touring bike will fit you.
The mountain bike category has been divided
to an all- terrain model and a general road model. The all-terrain
model as expected, is rugged, heavier and very sturdy. Innovations
like shock absorbers in front & rear forks or even in the
seat post, cushion the ride over rough terrain. Due to a demand
for several of these features on a bike to be used on bike
paths and roads, many manufacturers have introduced modified
all-terrain models with lighter weight, and less aggressive
tires. The body position of these newer models favors a more
upright posture, putting less strain on the Cervical and Lumbar
spine.
Selecting the proper frame size should
be your first priority. The fit of your body on the frame is
determined by the size. The right frame will have you comfortably
engaging the pedals with a non-stressful slightly forward lean
to the handlebars. The seat should be adjusted so that there
is a 20-degree bend in the knee when in the fully depressed
pedal position, with the ball of the foot flat against the
pedal. At the upstroke, the knee should not bend more then
1 00 degrees. An observer riding behind you should see your
pelvis remaining level on the seat, and not a see-saw motion
with your pedal strokes. Handlebars are the second most important
item when selecting a bike.
Today there are a wide variety of handlebar
styles to choose from. Recently the trend is toward handlebars
that allow a more upright posture. Soft, vibration-dampening
grips ease the strain on the hand and help prevent carpal tunnel
syndrome. Easy access from the handlebar to the brake is a
must. A good rearview mirror is also important especially when
riding in groups or on a bike path. Other equipment on the
bike that should be fitted to the individual includes the saddle
or seat. The recent trend is to make them slightly wider toward
the back to engage the ileum bone. The newer seats are available
with gel padding, air bladders or foam. A shock absorber built
into the seat post can make the ride very smooth and cause
less back strain. Riding shoes that clip-in to the pedal attempt
to make the stroke more efficient by providing a mechanism
to apply power on the upstroke. These are more important for
the serious racer or cyclist.
The wheels are very important. The spokes
and hub need to be 'tuned' to provide an aerodynamic spinning
motion. Even on older bikes, the wheels should be adjusted
on a yearly basis. This allows the bike to ride in a straight
line without instability. Your bike dealer will tune your wheels
on a special apparatus for a minimal fee in 5 or 1 0 minutes.
Reflective gear should be incorporated into the bike frame
to be visualized from all angles at night.
Riding Equipment
The most important piece of equipment for
cycling, regardless of location (trails, roadway or even your
backyard) should be the HELMET. The most serious injuries reported
yearly are head injuries from people not wearing helmets. Parents
should set the example for their children by wearing helmets.
There have been several studies by the
National Transportation Safety Board supporting the use of
helmets. My experience of treating one twelve year old child
paralyzed from the neck down, injured in a bicycle accident
without a helmet has made me a strong advocate for helmet use
by everyone. Even last year on the Tour de France, (who unfortunately
has not adopted helmets as a requirement) the most serious
injury was a cervical neck fracture in an un-helmeted rider.
The helmet should be approved by either ANSI or Snell and should
carry a rating. The helmet itself should fit snug and comfortable
with a chinstrap that won't dislodge at impact. Your bicycle
store can help you fit your helmet with adjustable pads.
Protective clothing can vary with the weather
and the rider's experience. The foot should be covered with
a sneaker or riding shoe. Sandals should not be worn when riding,
as the toes can get caught in a freely spinning wheel after
a fall. Younger and less experienced riders should use kneepads,
elbow pads and palm pads. Reflective vest of lightweight material
is available for better visualization at dusk or early morning.
Protective eyewear or goggles should be utilized if riding
fast, or near a sandy beach or where there may be flying insects
such as found on many bike paths.
Safe Riding Guidelines
Choosing the 'where' and 'how' to ride
is the best protection against accidents. Many communities
have developed bike paths along old, unused railways. Bike
clubs form organized rides as a group. Riding with a more experienced
rider will make you a better & safer rider. Check with
your local bike store for the name of a riding club near you.
The rule or standard when riding a bike on the road is to go
with the flow of traffic, by staying to the right.
On the road the cyclist is expected to
obey all street signals & signs as if they were in a vehicle.
On the bike path, or on the road, when overtaking someone always
pass to his or her left and call out clearly: 'passing on your
left'. This is also especially important when passing pedestrians
walking in the same direction. It is important that you acquire
a riding rhythm or cadence to operate your cycle smoothly and
be more predictable to the other cyclist or motor vehicles
on the road. Stops should be calculated to allow a gentle slowing
well in advance of the intersection and then slowly pedal your
way to it.
The standard pedal rate is between 80 to
100 strokes per minute regardless of terrain. Gears and sprockets
are utilized to keep your pedal rhythm at the target rate.
In beginning to cycle, select a terrain that will allow you
to maintain your target rate of 80-100 strokes per minute,
and ride in 10-minute increments, slowly increasing your riding
time. This type of cycling insures a good aerobic workout.
Overuse or 'cranking' is the leading cause of muscle strains
and tendonitis in cycling. Learning proper bike riding technique
will avoid this.
Your heart rate when pedaling in rhythm
should be calculated using the following formula:
0.6
x (220 - Age)
As you become more in-shape, it should
be expected that increased pedal speed or more resistance (i.e.
hills) would be required to maintain your pulse in this range.
Injuries
Most bike injuries are either from a fall/accident
or from overuse. When involved in a fall, it is best to keep
your feet & legs close to the bike frame and go down with
the bike as a unit, thereby spreading the force over more area,
and avoiding torque forces about the lower extremity and hip
joints.
In an accident the main concern should
be in protecting the head & neck. Long bone fractures heal
with treatment ... spinal cord injuries do not! Avoiding falls & accidents
can be achieved by safe bike handling skills, proper clothing & equipment.
Overuse injuries occur commonly in the knees, hands and feet
in relative order. Knee strains are best avoided by proper
pedaling a correctly adjusted bike. The pedaling motion is
a spinning motion rather then a push- pull or push-rest motion.
Do not 'push through the pain'. See your Doctor if the problem
keeps reoccurring or does not resolve with rest over a few
days.
Cycling is enjoying resurgence both as
a family activity and a good aerobic exercise venue. It should
be safe and enjoyable. Since the late 1800's when first invented,
the bicycle has brought fun and enjoyment to millions. Using
the above tips will help you master the most efficient machine
man ever invented.
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