Summer Pedaling

 
Whether you are a serious bicyclist or a recreational rider, when it comes to bicycling, you and your bike should fit well together.  A proper bike fit minimizes discomfort, increases efficiency, and helps prevent pain or injury.  The following positioning guidelines are recommended by the American Physical Therapy Association.
 
Trunk Position and Shoulder Angle
For the recreational rider, trunk position should be 40-80 degrees from horizontal.  Shoulder angle should be between 80-90 degrees.  For the road cyclist, trunk position should be between 30-40 degrees and shoulder angle should be between 90-100 degrees.
 
The Handlebars
Handlebar position will affect your hand, shoulder, neck, and back comfort as well as the handling of your bicycle.  For the road cyclist, correct handlebar positioning will provide better pedaling efficiency, aerodynamics, and improved safety with cornering and braking.  The width of the recreational rider's handlebars should allow hands to be slightly wider than shoulders.  For the road cyclist, hands should be approximately 2 cm wider than the shoulders for comfort and to help ensure good handling of the bicycle.
 
Knee to Pedal
A physical therapist can measure the angle of your knee to the pedal.  The closer the angle is to 35 degrees, the better function you will have with less stress on the knee.  For the recreational cyclist, the angle should be 35-45 degrees.  The road cyclist should have a 30-35 degree angle.
 
The Saddle
The saddle on your bike should be level.  If the saddle tips downward, pressure will be placed on your hands and lower back.  The saddle also should be a comfortable distance from the handlebars-too close, and extra weight will be placed on your mid-back and arms; too far away, and you may put extra strain on your lower back and neck.
 
Foot to Pedal
Position the ball of your foot over the pedal spindle for the best leverage, comfort, and efficiency.  A stiff-soled shoe is best for comfort and performance.
 
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Pilates Mat Classes!

Would you like to improve your core strength and flexibility for better performance on the soccer field?  If so, take advantage of the introductory Pilates mat classes taught by Laure Evchuk PTA at Tri-Motion Rehab in Brookfield.
 
Classes will be held Wednesday evenings at 5:30pm starting July 8th and run through August 12th.  6-weeks of class for only $60.  Pre-registration is required and space is limited so sign-up early by calling (262) 754-1650.  All participants should bring their own mat.