Reef Beauty KNOWLEDGE BASE

HEALTH + FITNESS: CYCLING

first published as "It's Just Like Falling off a Bike", May 2003 Issue of "The Rubdown"
©2001-2008 Andrew Thompson

Hannah is 43, and a former triathlete. Twelve years ago she was promoted to her dream job. She devoted her life to it, starting early and finishing late. Due to time constraints, she also stopped cycling.

A few months back, she heard some workmates gossiping about her. What they said upset her and she went home early. As she stood naked in front of the mirror, Hannah realised with shock that what they had said was true; she was obese.

In fact, in the last ten years, she'd gained 27kg.  She made a decision to turn her life around.  She dragged her trusty old bicycle out of the garage and gave it a service.

Feeling empowered, she rode to work the next day. It was tough going, and by the time she arrived home in the afternoon, her legs were in agony. To make matters worse, her knees started clicking and by the next morning they had locked up.  It was too painful to even stand, let alone walk.

She had to give up, and this realisation broke her heart.

What Hannah went through is very common. At some point during our adult years, we adopt new life patterns due to changes in work or family situations. Usually our diet and exercise are the first things to take a nose-dive. When we try to rectify the problem, we often hit a brick wall that de-motivates us, and this is the danger point. This is where we decide to give up or to win.

Luckily for Hannah, she sought help. She now cycles every day and with the help of core strengthening exercises and basic dietary changes, has shed 12kg and taken 15cm off her waistline. Hannah is ecstatic, and looking forward to next year’s Noosa tri.

As far as exercise goes, nothing will strip away those excess kilos like cycling. It’s also a load of fun, and Brisbane has over 500km of bike tracks to enjoy.

All that said however, here are a few pointers if you’re planning on taking up cycling for the first time, or after a lengthy absence from the sport.
 

Choosing a bike:

There are basically four main types of bike:
BMX, Mountain Bikes (MTBs), Hybrids, and Racers.

- BMX bikes are great for kids or for adults who use them in competition, but are impractical for longer distances.

- MTBs are very popular due to their strength and off-road capabilities but sometimes lack top-end speed.

- Racers are ideal for riding on roads and good bike paths but will damage easily if taken off the beaten track.

- Hybrids fall between MTBs and Racers, and are a good choice for "Sunday Cyclists".

Frame Height:

Once you’ve decided on the type of bike you want, ask your dealer to measure you for a frame. There should be 25-40mm clearance between the top bar and your crotch.

Suspension:

Front suspension is very popular on modern MTBs and dramatically reduces elbow and wrist shock. In contrast, rear suspension increases stress to a cyclist’s knees and hamstrings while pedalling. Tests have also shown that rear suspension can reduce your power by up to 20%.

Componentry:

Bicycle prices are based on their componentry. While some manufacturers argue that the moving parts such as wheels and derailleurs are most important, others will argue that the moving parts are irrelevant if they’re attached to an average quality frame.

There is no proven right or wrong, and the final decision will be up to you. When you look for a bike, visit several dealers, ask questions, and decide what features are most important to you.

Injury Prevention:

The most common problems encountered by new cyclists are knee and quad pain. There are three main contributing factors: seat height, pedalling style, over-exertion.

Correct seat height is vital. Sitting with the tips of your toes touching the ground, place one foot on the pedal, resting on the ball. This leg should almost be at full extension.

Next, the ideal pedalling style is one where your knees remain parallel to the frame throughout the entire revolution of the pedals. This ensures equal force on your lateral and medial leg muscles and minimises the risk of knees mistracking.

Finally, ensure that you’re physically prepared. Stretch before and after riding, taking it easy for the first few outings until your body adapts to the new demands you’re placing on it.

Before you head out, don’t forget your helmet, a water bottle and sunscreen. You’ll also need front and rear lighting if you’re going to be riding at night. And finally, if you want motorists to respect you, obey the road rules.

Happy cycling!

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