by Shelley Dumais, PT, Active Balance Physiotherapy Studio –
Cycling is a fun way to build strength, cardiovascular fitness, increase mobility, and help with osteoarthritis pain. Most of us learn to ride bikes when we are young and sometimes don’t get the opportunity to ride again until we are older. Luckily, we don’t seem to forget how to ride and yet there are a few things that are crucial to your riding experience that don’t come with muscle memory. Let’s explore some of these “secrets” of biking:
Buying the right bike. There are many types of bicycles: e-bikes, hybrid bikes, mountain bikes, road bikes and triathlon bikes, to name a few. You’ll want to give some thought to where you plan to ride. Some factors to consider are your fitness, the terrain on which you ride, whether you plan to ride on trails, weight of the bike, and cost.
Riding a bike that fits you. Bike frames are sized depending on your height and leg length. It’s important to have a bike fit by a physiotherapist or a bike fitter to help position you on your bike for cycling comfort and efficiency. They will help you choose the correct seat and make adjustments to the seat position, handlebars and pedals to prevent injuries to lower back, neck and knee pain.
Wearing the right clothes. Bike shorts with a chamois are encouraged because they’re designed to fit next to your skin to prevent chafing and wick moisture away. Additionally, gloves can help to protect your hands and alleviate tingling and numbness. Don’t forget your helmet!
Riding with friends. The camaraderie of cycling is a great way to keep in touch with friends and enjoy exercising. When riding in a group, it’s important to be predictable: signal your intentions (slowing, stopping, turning), and point out hazards. This communication is key to staying “rubber side down” when you are riding in a group.
Planning your route. Vancouver Island is one of the most amazing places to ride. We have access to the Galloping Goose and Lochside trails, mountain biking routes, roads with ocean vistas, quiet country roads and highland hill climbs. Some epic day trips include the Three Ferries Ride and the trip to Hurricane Ridge. A great way to discover new routes and meet new friends that ride is to join a cycling club.
Training. Your goals might be to enter the Tour de Victoria, ride around the airport with your grandchildren, or travel to Europe for a bike and barge tour. It’s important to train so that you will have the fitness, endurance and strength to enjoy your chosen adventure. In the off season, you could ride a stationary bike, utilize an indoor trainer, go to spin classes or cross train by swimming in the pool, doing exercise classes, or weight training. Learning to ride with proper pedal stroke and choosing the right cadence will help you ride strong and keep up with your buddies.
“You never have the wind with you – either it is against you or you’re having a good day.” ~ D. Behrman
