Get the best fit for successful cycling

Experts say taking to the road on a great bicycle is all very well, but machine and the rider’s body must match to work well.

Cyclists should make sure their bike is properly set up before hitting the road, experts say. Sarah Dea / The National

DUBAI // Cyclists’ first step is getting on a bike. But before hitting the road, they should make sure their bike is properly set up to prevent injury, experts say.

Adjustments for measurements such as saddle height and reach make sure that riders are comfortable and less prone to injury.

“It’s always important to make sure you have the right size bike,” said Damian Lowe, division manager at Trek UAE, a bike shop in Dubai.

Fitting may look straightforward, but actually involves a lot of muscle groups, he said.

People should at least make sure to have a basic fitting in a bike shop before buying to make sure that the bike will work for them.

Mr Lowe said cyclists are not only measured, but asked about any history of injuries and what type of riding they intend to do.

“Everybody’s got a different idea of what they want to do on the bike. It might be that they’re training for a triathlon, road racing or recreation,” Mr Lowe said.

“We need to ascertain the type of riding they’re doing before we make any changes to the bike.”

Cyclists who plan to ride recreationally may not need a full professional fitting, but more intensive sports such as road cycling or racing do, said Mr Lowe.

“A detailed fitting is quite intensive. There are lots of elements,” he said.

Even experienced cyclists may want additional fittings to be able to ride more efficiently and gain a more aerodynamic posture on the bike, he said.

“Fitting in general is a progressive process that you go through with cycling, because as your fitness and flexibility changes, so will your body’s bike position,” Mr Lowe said.

The most common areas prone to injury are the neck and shoulders, followed by the lower back and knees, but making sure the bicycle is set correctly can help to prevent these, said Rashid Buhari, a physiotherapist and supervisor of the spine unit at Healthpoint in Abu Dhabi.

“Every human being is unique and individual, and has a sort of biomechanics that have to be adjusted to the individual’s needs,” said Mr Buhari.

Cyclists are vulnerable to repetitive strain injuries, he said, and should therefore make sure that the bicycle was correctly adjusted to their height and hip level, as well as the contour of their bodies.

“They have to choose the best bike for them,” he said.

Muscle sprains or strains are the most common ailments, followed by ligament injuries, particularly to the knees and ankles, and finally muscle cramps, mostly in the hamstrings of the thigh.

Amateur cyclists tend to keep their elbows stiff, often because the bike is set up in a way that makes their shoulder blades protrude when they lean forwards. This can lead to shoulder and back problems, Mr Buhari said.

Cyclists should also avoid locking and unlocking their knees while cycling, instead keeping them bent or flexed five to 10 degrees, he said. This protects the articular cartilage in the knee joints.

Warming up and cooling down before and after cycling is also essential, he said.

“It’s very important to stretch not just the muscles of the lower extremities, the leg muscles, but it’s also very important that they stretch the upper muscles of the shoulder girdle as well, because there is a lot of vibration when cycling,” Mr Buhari said.