As the days start to get warmer and longer, many cyclists are getting back on the road. But before you get on your bicycle, make sure you know how to keep yourself away from injury.
Many of us think that all we need is a good bicycle, but what you really need is knowledge of how to ride correctly. Think about your weight distribution. Tensing your arms and shoulders can push your body weight to the front of the bicycle. This means that if you hit an obstacle or pothole, the back of your wheel will come up or your bike will slide to the side.
Fitness and strength in cycling
To prevent being in an instant crash situation, focus your weight through the bicycle’s saddle. This frees up the front of the bike and favours the back wheel, making it easier for you to manoeuvre and steer. And it enables the front wheel to track over obstacles.
The best way to keep balanced on the bicycle is by keeping your upper body relaxed. Ensure your shoulder girdle muscles are positioned properly by maintaining strength between the core and shoulder blades. This sounds simple, but it requires maintaining good mobility, flexibility and use of the muscles between the shoulder blades for a long period of time.
Likewise, maintaining proper position when cycling in the drop position requires good shoulder girdle strength and trunk flexibility. When you’re in a forward-leaning position, shoulder strength will ensure that the arms can stay relaxed while acting to steer, without distributing weight to the front of the bicycle.
If you want to begin cycling, or would like to improve your bicycle positions, visit Sports Focus Physio. We offer cycling assessments and can provide you with advice, feedback, guidance and recommendations. Our goal is to help cyclists like you improve your cycling safely.
To learn more or book a cycling assessment, book an appointment with one of our friendly Sydney physiotherapists today.