How to Get the Right Bike

How to get on a bike correctly. Bicycle riding technique “Start and stop

There is an opinion that anyone who can drive a couple of circles around the yard and not fall, already masterfully owns a bicycle, and knows everything about riding techniques. However, as with other activities, there are skill levels, and a cyclist who has learned the correct technique and has practiced enough will ride safer and more efficiently.

Start

Many experienced cyclists struggle to find the time to learn how to get on and off the bike properly, and their bad habits serve them as a disservice in traffic or when climbing a hill.

One of the basic cycling skills is riding in a straight line, without bouncing from side to side. Most are unable to align their trajectory until they reach a certain minimum speed, usually around 8-13 km / h. Learning the correct starting technique will allow you to reach this critical speed faster, and the bike will be partially out of your control less of the time.

Some mistakes

right, bike

  • Cowboy saddle jumping is popular with cyclists learning to ride oversized bikes. Indeed, this is the only way to ride a bike, the frame of which is very high for the rider. This dubious and unsafe technique is as follows: you stand next to the bike, put your foot on the pedal, then push off with the other leg and throw it over the saddle of an already moving bike. angle. Because of this, frame and wheel breakage is possible in the future. Bicycle wheels, in particular, are not designed to withstand severe lateral loads, and this unsuccessful jumping technique puts a heavy load on the wheels.
  • Shuffling jumping looks like this: you stand with one foot on the pedals and try to accelerate the bike, pushing off the ground with the other foot. at the same time you cannot quickly control the bike, and thus you cannot start moving up the hill.
  • Fly Jump is a lesser known but equally perverse technique that involves the cyclist running next to the bike and then jumping into the saddle. Racers sometimes do this, but it’s dangerous and ugly.

Correct starting technique

Stand over the frame with both feet on the ground. Most people swing a leg over the saddle before this, but if you have a low handlebar, you can also throw your leg over the handlebar. If your bike has a women’s or generally low frame, you may be able to move your leg right over the frame. Sometimes it is necessary to tilt the bike beforehand.

2.Do not try to sit in the saddle when the bike is standing, this is often not possible if your saddle is correctly aligned.

3.Crank the pedals so that the pedal on the side of the weak leg is rotated at an angle of 45 degrees upward.

4.Place your foot on this pedal and press down firmly.

The following will happen at the same time:

If you haven’t learned it yet, take the time to practice. It may look complicated, but it’s actually much easier. Once you get into the habit of doing the above, it becomes second nature. You will ride better and safer as you can quickly accelerate your bike to a speed that allows you to move with confidence.

Stopping is not that difficult for most cyclists, but there are bad habits to break and good tricks to learn.

Downshift first

If your bike has a standard gear system, then it only works on the move. It is very important to develop the habit of downshifting to the nearest lower gear before braking so that you have a well-matched gear to resume driving. Usually the rear derailleur is switched to the large sprocket and the front derailleur to the second largest. Naturally, in an emergency you only brake, you don’t care about gears, but with a normal, controlled stop, you can learn to shift gears automatically.

When your feet touch the ground

Perhaps because of the desire to compensate for poor brakes with shoe soles, some cyclists lower their feet too quickly, which can be painful.

At the moment of stopping, you need to transfer your weight to one pedal (which should be in the lower position if the bike is equipped with a free-wheeling hub). The other foot should not touch the ground until the bike almost stops.

If you lower your foot to the ground while the bike is still moving, the following will happen. You already stop with the brakes, and these same brakes act on the entire cyclist system. When you lower your leg, your weight is transferred to it, and the brakes now only act on the bike, which is much lighter than yourself. The braking force, which only smoothly brought the bike and rider to a controlled speed, will be sufficient to bring the bike to a standstill on its own. In the meantime, a moment of inertia keeps you on the trajectory of motion until intimate parts of your body bang against the removal of your suddenly stopped bike. Oh!

How do I get to Carnegie Hall?

If you are one of the many cyclists who, despite many years of practice, have not overcome the bad habits associated with starting and stopping, then it is never too late to improve the technique. These recommendations may seem ridiculous at first, but once you use them at least once, you will see that life has become better, life has become more fun. Train! Train! Exercise!

We start and stop correctly

Paradox: Regardless of cycling experience, quite a large number of people do not know how to start and stop correctly. Perhaps the reason lies in the recent past, when our grandfathers and fathers taught us to ride a bike the way they can do it themselves. High frames “Uralov” and “Ukrain” forced to sit on the saddle with a large leg span, which was easier to do on the go. This is how we were taught by our own example the wrong “saddle”.

The wrong stop is also related to the height of the frame. In the traffic flow, such “bad” habits can come back to haunt with negative consequences. Starting on an uphill slope with such starting is also unsafe. Ready to test your habits? Go.

Starting the bike ride

The faster the bike moves, the easier it is to balance. Therefore, very often cyclists first speed up their bike a little, and only then sit on it. At the beginning of his “cycling path”, this may be justified, since a person feels insecure while driving a two-wheeled vehicle, but then this method must be abandoned. Instead, the habit of starting on the run lasts a lifetime. Meanwhile, while the driver is accelerating the bike, control over it is very limited. It can be completely subdued and confidently maneuvered only by taking the correct position behind the wheel.

Wrong ways to start

These methods are well known to everyone and are widely applicable, so most have never even thought about the fact that it is wrong to get on a bike this way. The bicycle is taken (behind the wheel), one foot is placed on the pedal, and the other is pushed off the ground, giving the bike the initial impulse. Then the kick leg is thrown over the saddle. A variation of the method. shuffling your foot on the ground to accelerate the bike, that is, there are several repulses. At this stage, the bike acts as a scooter.

Politicians don’t know how to do it right

Why can’t these methods be used? As mentioned above, control over management is very, very limited. Downhill starting is difficult, as you need to accelerate the bike enough so that it does not stop while you saddle it and can continue to accelerate. To these difficulties is added another unpleasant circumstance. the cyclist’s weight is transferred at the moment when the bike moves at an angle to the road surface. The bike is not designed for such side loads, but they are quite significant. In the long term, this can lead to breakdowns.

There is also a method that riders use in some cycling disciplines. Its essence is that the cyclist runs next to his bike, accelerating it, and then saddles it from the jump. This is at least unsafe, because it is as easy as shelling pears to miss while running, and the speed is already high enough, so a fall or injury is guaranteed. And it looks ugly.

How to properly start on a bike

The surest way to start cycling is as follows. We throw the leg over the frame, no matter how it is. over the seat, over the handlebars (if it is lower than the saddle) or over the top tube. To make this easier, I advise you to tilt your bike slightly to the side. Now you are on the ground with both hands on the handlebars and the bike between your legs. There is no need to try to sit on the saddle. if it is installed correctly, you simply cannot reach the ground with your feet.

We rotate the pedals so that the connecting rod from the side of the supporting leg is in front at an angle of 45 degrees relative to the ground. For example, if your supporting leg is right, then the right crank (on which the leading stars are installed) will “show” half past one. The support leg is the one in front when you are standing on the parallel cranks to the ground, and the second, “rear” is the jogging.

Now place your supporting foot on the pedal and press down on it. At this point, firstly, the bike will begin to move, and secondly, you will rise and sit quietly on the saddle, using the pedal as a step. Everything is simple and convenient. Control over the bike is maintained almost all the time, which means traffic safety at the highest level.

Practice and make this starting method your unconditioned reflex. It’s worth it.

Stop the bike

We have already talked about the correct braking technique. For those who have not read, go here: “Braking and cornering”. In that article, we did not raise the issue of stopping, or rather, how exactly you need to act during its commission. Bridging this gap.

Stopping is not difficult. Nevertheless, there are many bikers who manage to make mistakes here.

First of all, you need to be prudent. If this is not an emergency braking, then before stopping, worry about your future start. Yes, get the sleigh ready in summer. As you know, you can only change gears on the move, so be sure to lower to your starting gear before stopping. Usually this is the second leading star and 2-5 on the cassette. at your discretion. It is important to develop a habit that will make your life easier.

Now about the stopping process itself. You don’t need to take your feet off the pedals ahead of time to help the brakes perform their functions. In fact, such actions only worsen the effectiveness of deceleration. The rider’s weight is transferred by relieving the wheels, which reduces the traction coefficient. Plus, it can be painful for the legs.

At the very end of braking, we smoothly transfer our weight to one leg, and prepare the other with a full stop to put on the ground. If you lower your foot to a full stop, there is a chance of “pecking”: the bike without the biker’s weight will be unloaded, and the brakes will only stop the bike, and the rider will continue to move in an intimate place into the take-out by inertia. Ugh, this is unpleasant.

As you can see, bad habits when starting and stopping can be hazardous to health. If you’ve managed to avoid injury before, then no one can guarantee that everything will be safe in the future. Improve your bike handling technique for yourself and your downstream neighbors.

Maxim Kolesnik, only for Dnipro.Bike

How to get on a bike correctly

Many cyclists cannot ride in a straight line right after the start. they can only do it at a speed of 8 km per hour. Knowing the correct starting technique will help you align your line faster.

Throw your leg over the saddle or, if possible, over the handlebars and place it on the ground. If the bike has a low frame, or it’s a female model, then you don’t have to throw your leg up. In some cases, you will need to tilt the bike slightly. You do not need to sit in the saddle when you are not riding, as you will still fail if the saddle is correctly adjusted.

Turn the pedals so that the pedal, which is on the side of the weak leg, forms an angle of 45. It is necessary to lower the leg on it and press it with force. In this way, the pedal can be used as a step through which you can climb and sit on the saddle. And the bike will go due to the effort that is transmitted to the chain drive.

In case you have never done this, but just jumped into the saddle, then take the time and learn. If it seems to you that it is difficult, then it is not, everything is quite simple. Once you learn how to start in this way, you will not change this method, since you can accelerate to such a speed that will allow you to move confidently and also safely.

How to get on a bike correctly: expert advice

Correct fit on the bike is the key to the absence of back pain, leg cramps and any discomfort when riding a two-wheeled vehicle. The type of fit varies depending on the type of bike, because the design of a particular bike modification is designed for certain riding conditions, therefore, the position that a person takes will be different.

How to properly sit on a bicycle (road)

“Dorozhnik” is intended for measured driving on city routes, asphalt and country roads. This type of bike can hardly tolerate hills, bumps, potholes and changes in height.

A relatively high position of the hands on the steering wheel and a straight back are taken as the standard of landing. Thus, an angle of 90ᴼ is formed between the axis of the spine and the ground. A forward-leaning back is an indication of an improperly sized bike or an incorrectly adjusted seat height. This position of the body is unacceptable, since it is the back that has the main load when riding.

How to properly sit on a mountain bike

Riding a mountain bike puts more stress on the shoulders than on the back. Therefore, the correct seating position on a bicycle (mountain bike) is a forward inclined back at an angle of 45ᴼ, due to the low position of the handlebars, and arms bent at the elbows. Mountain bike element. riding off-road, mountains, rough terrain, hills. Hands “regulate” the position of the torso, thereby protecting the chest.

Landing on a road bike

The design of the road bike is the extremely low position of the steering wheel, and the steering wheel itself has a unique shape, reminiscent of ram horns directed downward. This type of bike is designed to ride on flat asphalt roads and is capable of developing the highest speed compared to other modifications.

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A correct road bike seat assumes a back bent almost parallel to the ground. From a distance, such a pose resembles the “pose of an embryo”. the athlete’s body looks so compact. This specific landing contributes to a quick set of speed and the best aerodynamic properties, but requires physical endurance.

Saddle height

To ride on the “iron horse” does not cause discomfort, it is necessary to adjust the saddle and the height of the seat tube. The end of the adjustment must be accompanied by a secure fit.

Many models of bikes are equipped with a narrow saddle, which can not only cause certain inconveniences, but also chafe the skin of the crotch. Such trips will be painful and can be harmful to health. Therefore, in order to gain more comfort, it is recommended to purchase bicycles with wide saddles, especially

women whose pelvic anatomy makes a long bike ride with a narrow seat unbearable.

Saddle height is the most important condition for correct body position when riding. Adjusting it is quite simple. just sit on the bike and straighten your leg by placing it on the pedal. So, your fingers should be free to touch the bottom of the pedal. Before riding a mountain bike, road or road bike, you need to adjust the saddle height using this method.

In our rental shop there are many options for renting bicycles that are partly suitable for training. Check the availability of free models by phone 375 (25) 508-73-74.

How to get on a bike correctly

A bicycle is a two-wheeled vehicle that requires balance. But in order to make the most of the reserves of a two-wheeled friend, to avoid back pain, leg cramps, discomfort in the arms and discomfort from the trip, you need to know how to properly sit on the bike.

Depending on the type of bike, there are several basic types of fit. The most difference in riding position is when riding a road bike, mountain bike and road bike. Consider how all three varieties differ.

Road bike

A road bike is designed for leisurely riding on asphalt, country and dirt paths, forest paths. This bike does not like hills, potholes and changes in height on a short section, comparable to the length of the bike.

The classic sign of a road bike is a straight back and a fairly high position of the hands on the handlebars (the standard of a correct fit on a bicycle). If the seat height is not adjusted correctly, then a forward-leaning seating occurs, like on a mountain bike, especially if the height of the handlebars is lowered. This is unacceptable, since the main load when driving on flat terrain falls on a straight back, located vertically. Therefore, the pose on a road bike is calm, even “stately”. The angle between the axis of the spine and the ground is 90 degrees.

Mountain bike

A mountain bike, or mountain bike, involves a lot more stress on the arms. Therefore, the handlebars are low enough, the body is tilted forward, and the body weight is distributed fairly evenly between the handlebars and the seat. This is done so that the arms, slightly bent at the elbows, can show their function of spring-shock absorbers, because the element of a mountain bike is rough terrain, hills, descents along paths. There is a “manual adjustment” of the torso position, which protects the chest from concussion.

In addition, a mountain bike can travel long distances on a highway, and, in fact, is a universal, intermediate link between a road and road bike. The angle between the ground and the direction of inclination of the spine is about 45 degrees.

Road bike

Landing on a road bike is the most specific, and from a distance it even resembles the “fetal position”, the cyclist’s body is so compact. It is on a road bike that the handlebars are so low that they have acquired a special shape in the form of “ram’s horns” curved downward. This combination of straight legs and a low front position, although it promotes the fastest movement on the highway, requires a certain amount of muscular endurance and physical fitness.

Among other things, it has the best aerodynamic resistance of all of the above, so it is this landing that allows you to develop the highest speed.

Saddle height

For a comfortable ride, special attention must be paid to the saddle and seat tube reach. Adjustment should end with good seat tube fixation.

Everyone notices that two-wheeled cars are sold with a very narrow saddle, which is often very uncomfortable on long trips. Besides a simple inconvenience, such a saddle can rub the skin of the perineum. Due to the high pressure, blood supply in this area can also decrease. Sitting on a bike with an incorrectly positioned saddle is far more harmful than riding a bike with an incorrectly positioned handlebar. For more comfort, you need to change the saddle to a wider one, and women, due to the peculiarities of the pelvic structure, are shown wider saddles.

Saddle height is one of the most important parameters for a correct fit. It should be such that the fully extended leg reaches the bottom dead center of the pedal with your toes, but does not lose control over it. This condition must be met for all three types of bikes considered; the seat can be adjusted with this calculation. In a standing position, the distance between the crotch and the frame should be 10-12 cm.

Among other things, the saddle setting should take into account its back and forth tilt. As a rule, it is better to “fold” the saddle back a little. This adjustment is better than tilting it forward. When leaning forward, the biker will “slide” forward, which will be very uncomfortable. power will be spent on pedaling, because the top point will deviate from a straight line.

Starting and stopping the bike

Many people think they know how to ride a bike. But is it really so?

If a person can travel a couple of kilometers on a bicycle and not fall, then he is inclined to believe that he is well versed in the technique of riding it. But, as elsewhere, in this business there are many specific aspects, having understood and mastered which any cyclist will be able to ride more efficiently and safely.

A lot of cyclists, even experienced ones, cannot find the time to learn and get used to how to get on and off the bike correctly. And their bad habits later backfire when climbing a hill or in a dense stream.

It is very important to learn to ride in a straight line, without throwing from side to side. Most often, people equalize the movement of the bicycle by reaching a certain speed of about 8-13 km / h. Acquaintance and practice of the correct starting technique on a bicycle will allow you to accelerate to the required speed faster, and, accordingly, the bicycle will not be “subject” to you for less time.

Some startup errors

Many cyclists are accustomed to jumping on a bike in a cowboy way. This is not surprising, learning to ride on very large bicycles, this is practically the only effective way to climb on it. It looks like this: a person stands next to a bicycle, puts one foot on the pedal, and the other pushes off the ground and throws it over the saddle of an already moving bicycle. This technique is highly questionable and dangerous, since at the start the cyclist’s weight is transferred to the bike at the moment when it is at a large slope. And this in the future can lead to damage to the frame or wheels. Bicycle wheels are generally not designed for high lateral loads, and this jumping technique exerts just this load.

The next technique is called “shuffle jumping”. the cyclist stands with one foot on the pedal, and the other leg pushes off the ground trying to accelerate. At the same time, there is no way to quickly control the bike, and it is generally impossible to start moving uphill in this way.

Fly Jump. This starting technique is less popular, but no less dangerous. The cyclist, holding on to the handlebars of the bike, runs next to him, and then jumps into the saddle. It’s dangerous and ugly.

Correct starting technique

You need to stand above the frame so that both feet are on the ground. Most often, the leg is thrown over the saddle, if you have a low handlebar, then the leg can be thrown over it. If the frame is low, then the leg can be thrown over it, having previously tilted the bike for this. Do not sit right in the saddle, moreover, if it is correctly configured, you will not succeed.

Position the pedal so that it is rotated 45 degrees upward. You can put any pedal on, choose which foot is convenient for you to start moving.

Place your foot on this pedal and press down firmly. At the same time, using the pedal as a step, go up and sit in the saddle. Leg force will start to accelerate the bike.

If you are having difficulty getting started, take the time to practice. This is a very easy technique and the safest. You need to get used to it and then you can quickly accelerate the bike to a speed that allows you to ride confidently.

Cycling stop

Stopping is less difficult when cycling, but bad habits also exist. It is better to get rid of them as soon as possible and replace them with the right techniques.

Downshift first

With a standard gear shifting system on a bicycle, gear changes can only be made while the bike is moving. It is important to develop the habit of downshifting before braking. Then, at the start, it will be easier for you to pedal and you will quickly gain a safe speed. Typically, the rear derailleur is set to the large sprocket and the front derailleur to the second largest. In an emergency, forget about the stars and just slow down. And at a standard stop, get in the habit of changing gears.

Handlebar width

Now, there is no “right” or “wrong” handlebar width, it just suits you or not. If you are holding the steering wheel at the ends and are comfortable with it, then this width will suit you. If not, and there is a couple of centimeters left from the little finger to the edge of the steering wheel, then you can use a shorter steering wheel or cut the existing one, which will save weight. To begin with, we suggest that you try to install a steering wheel with a width of 740 to 780mm.

Position of brake levers

The angle of inclination of the brake levers is also important. If you ride flat or like to ride uphills with your weight forward, then it is quite possible that you are better off tilting the handles forward. And if you prefer descents and often move backwards, then too much forward tilt of the handles can interfere with you, because you have to reach for the brake levers. As a starting point, try using a handle tilt of 45 degrees to the plane.

Do not forget that you need to brake with one index finger, or in extreme cases with the index and middle, and the rest of your fingers should not fall under the brake lever.

The thickness of the grip is also a purely individual thing. However, the thicker the grip, the thumbs you need to have to grip it, keep this in mind.

The location of the hands on the steering wheel

Much depends on the location of the hands. You’ve probably heard about carpal tunnel syndrome, or as it is also called Carpal tunnel syndrome. The bottom line is that if you work incorrectly at the computer keyboard, then over time, your hands begin to hurt in your wrists. Many people suffer from these diseases, including sign language interpreters, motorcycle racers, pianists and drummers.

The appearance of wide handlebars has significantly reduced the risk of getting tunnel syndrome from cycling, because wide handlebars are simply more difficult to grab, so that the wrist is in an unnatural position, but do not forget to control this moment.

Hold the steering wheel so that your wrist is not kinked. Pay attention to how your hand grips the steering wheel. The steering wheel itself does not pass perpendicular to the palm, but at a slight angle. This is related to the next point.

Elbows

Man is a creature guided by instincts. In emergency situations, when adrenaline is off scale, you act to the best of your knowledge and instincts. Therefore, very often in the photo you can see how inexperienced riders riding down the slope press their elbows to their sides. This is a natural defensive reaction, a person tries to group as much as possible and take a defensive posture of the embryo. But this plays a cruel joke with the rider himself, because in such a position it is almost impossible to effectively extinguish a blow from a stone or after a departure. Never drop your elbows!

But in this photo of Aaron Gwin (Aaron Gwin. five-time Downhill World Cup winner, eight-time US national champion), you can clearly see how to keep your elbows. This fit is as stable as possible and allows for effective shock absorption.

Grip strength

Many beginners think that the tighter you hold the wheel, the better, but this is not the case! The more you grip the wheel, the more vibrations are transmitted through your hands to the entire bike. In addition, a strong grip consumes strength and on long descents it accelerates the appearance of “muscle clogging”. Lee McCormack, in Mountain Biking Mastery, which he wrote with Brian Lopes (professional BMX and MTB rider, one of the most successful 18-title athletes in various disciplines) advises holding the wheel as if you are carrying a cup of tea.

You might argue, “But how do I lean on the steering wheel? After all, if I do not strain my hands, they will not be able to support my body! “. and you will be right, it will not work to support the body with such a grip, but the whole point is that the arms should not support the body, this should be done by the lower back. Our next article will be about this, do not switch!

Do you really know how to ride a bike?

There is an opinion that anyone who can drive a couple of circles around the yard and not fall, already masterfully owns a bicycle, and knows everything about riding techniques. However, as with other activities, there are skill levels, and a cyclist who has learned the correct technique and has practiced enough will ride safer and more efficiently.

Start

Many experienced cyclists struggle to find the time to learn how to get on and off the bike properly, and their bad habits serve them as a disservice in traffic or when climbing a hill.

One of the basic cycling skills is riding in a straight line, without bouncing from side to side. Most are unable to align their trajectory until they reach a certain minimum speed, usually a rough start will allow you to reach this critical speed faster, and the bike will be partially out of your control less of the time.

Some mistakes

  • Cowboy saddle jumping is popular with cyclists learning to ride oversized bikes. Indeed, this is the only way to ride a bike, the frame of which is very high for the rider. This dubious and unsafe technique is as follows: you stand next to the bike, put your foot on the pedal, then push off with the other leg and throw it over the saddle of an already moving bike. angle. Because of this, frame and wheel breakage is possible in the future. Bicycle wheels, in particular, are not designed to withstand severe lateral loads, and this unsuccessful jumping technique puts a heavy load on the wheels.
  • “Shuffling jumping” looks like this: you stand with one foot on the pedals and try to accelerate the bike, pushing off the ground with the other foot. you cannot quickly control the bike, and thus you cannot start moving up the hill.
  • Fly Jump is a lesser known but equally perverse technique that involves the cyclist running next to the bike and then jumping into the saddle. Racers sometimes do this, but it’s dangerous and ugly.

Correct starting technique

Stand over the frame with both feet on the ground. Most people swing a leg over the saddle before this, but if you have a low handlebar, you can also throw your leg over the handlebar. If your bike has a women’s or generally low frame, you may be able to move your leg right over the frame. Sometimes it is necessary to tilt the bike beforehand.

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2.Do not try to sit in the saddle when the bike is standing, this is often not possible if your saddle is correctly aligned.

3.Crank the pedals so that the pedal on the side of the weak leg is rotated at an angle of 45 degrees upward.

4.Place your foot on this pedal and press down firmly.

The following will happen at the same time:

If you haven’t learned it yet, take the time to practice. It may look complicated, but it’s actually much easier. Once you get into the habit of doing the above, it becomes second nature. You will ride better and safer as you can quickly accelerate your bike to a speed that allows you to move with confidence.

Stopping is not that difficult for most cyclists, but there are bad habits to break and good tricks to learn.

Downshift first

If your bike has a standard gear system, then it only works on the move. It is very important to develop the habit of downshifting to the nearest lower gear before braking so that you have a well-matched gear to resume driving. Usually the rear derailleur is switched to the large sprocket and the front derailleur to the second largest. Naturally, in an emergency you only brake, you don’t care about gears, but with a normal, controlled stop, you can learn to shift gears automatically.

When your feet touch the ground

Perhaps because of the desire to compensate for poor brakes with shoe soles, some cyclists lower their feet too quickly, which can be painful.

At the moment of stopping, you need to transfer your weight to one pedal (which should be in the lower position if the bike is equipped with a free-wheeling hub). The other foot should not touch the ground until the bike almost stops.

If you lower your foot to the ground while the bike is still moving, the following will happen. You already stop with the brakes, and these same brakes act on the entire cyclist system. When you lower your leg, your weight is transferred to it, and the brakes now only act on the bike, which is much lighter than yourself. The braking force, which only smoothly brought the bike and rider to a controlled speed, will be sufficient to bring the bike to a standstill on its own. In the meantime, a moment of inertia keeps you on the trajectory of motion until the intimate parts of your body bang against the removal of your suddenly stopped bike. oh!

How do I get to Carnegie Hall?

If you are one of the many cyclists who, despite many years of practice, have not overcome the bad habits associated with starting and stopping, then it is never too late to improve the technique. These recommendations may seem ridiculous at first, but as soon as you use them at least once, you will see that life has become better, life has become more fun. Train! Train! Exercise!

How to get on a bike correctly. Correct fit on the bike

The bicycle is a popular means of transportation both among sports people and among lovers of measured trips around the city. The correct fit ensures that there are no health problems. In this article, we will show you how to sit when riding mountain, road and city bikes.

Influencing factors

In addition to human factors, proper fit is also influenced by those that depend on the bike, namely the frame, saddle and handlebars.

It is not recommended to buy a bike with a high frame due to the inconvenience of control over the steering wheel. You will have to reach out to him, which will affect your posture. Also, when descending steeply, you will need to come off the saddle. The frame of the optimal height should be determined before purchasing, since you cannot change it later. It is best if you choose a bike in the shoes in which you will ride.

Saddle height

To configure it, you can use the following method. Sit on the bike and bend your knees almost completely to find a suitable height. The saddle can be secured with a wrench. Saddle type and height affect the pelvic organs, so it should be comfortable.

When cranking the pedals, the hips should not go to the sides, the leg should freely, without much effort, press the pedals. The saddle slope is individually adjustable and is not changed by most cyclists. After the first ride, you will feel in which position your back will be more comfortable.

Its geometry and positioning are essential for a correct fit as they play an important role in weight distribution. Too much lowering of the steering wheel is not useful for posture. However, it should not be higher than the saddle. Otherwise, the control will be fuzzy. The handlebars are straight, suitable for quiet or short trips, or curved. for athletes, mountain sports enthusiasts. Also, curved handlebars are used on some road bicycles, they are well suited for people with osteochondrosis.

All these factors, to one degree or another, affect the cyclist’s posture, should be taken into account when learning to ride a bike and during the first ride.

When traveling by bike over any distance, it is desirable to have certain attributes.

  • Helmet. Protect you from injury. He should not dangle on his head or squeeze it. Make sure you adjust it to fit your head before riding.
  • Cycling shorts. Clothes of this or similar type are indispensable when traveling long distances.
  • Gloves. Helps to avoid the appearance of calluses. Closed gloves provide extra warmth in cold weather. Fingerless gloves are available for the summer.
  • Glasses. Protect not only from the sun, but also from the wind.
  • Call. So you can quickly and without yelling warn pedestrians that you need to pass.

What should be?

Correct posture when cycling is the key to good posture. Let’s take a closer look at how to sit on a bike.

  • Arms. Place them on the shifters. If you have a derailleur, your fingers should be easy to reach. The approximate angle between arms and body is 90 degrees.
  • The pelvis. To avoid injury and posture problems, this issue should be given sufficient attention. Sitting on the bike should be comfortable. Best of all, the leather saddle changes for its owner. It may be a little uncomfortable at first, but this feeling will pass over time.
  • Knees and elbows. They shouldn’t touch. Otherwise, your arms and legs will be bruised. The more speed the cyclist develops, the more he bends his arms at the elbows. This is clearly seen on bicycle races, when the participants are almost on the handlebars.

The normal functioning of the muscles of the legs, back and neck depends on how correctly you sit on the bike, spending whole hours on it while riding. They don’t have to be tense.

For a comfortable fit, athletes, like all men, due to their anatomical features, acquire narrow saddles. Women choose wide saddles as they are more comfortable for girls.

For a more complete understanding of the correct posture, we turn to the diagram.

  • When riding a bike, it is important to be able to pedal correctly, softening bumps in the road.
  • The back needs to be bent a little, but it should not sag. Bending too much will lead to hunched and overstrained muscles.
  • Bend your elbows a little and keep in this position.
  • If the shoulders are slightly forward, the weight will be evenly distributed between the upper and lower body.

Of course, at first the landing will be unusual, for a long time you will not ride in such a position. But over time, if the bike is correctly selected and adjusted, you will get used to it, and riding with the correct posture will be a pleasure.

Features of landing on different types of bicycles

A road bike is chosen for city or highway trips, while developing the highest possible speeds. Landing on such a bike has a number of features that are related to its tuning. Only by doing it right will you be able to sit comfortably on the road bike, revealing all its charms.

Don’t be surprised to find that the handlebars on a road bike are set lower than on a regular bike. In the initial stages, it can be raised slightly to get used to the bike faster.

When riding road and racing bikes, the body is tilted forward (closer to the horizontal position), when riding a city bike, road bike, the back is almost in a vertical position.

Thus, the entire load is borne by the saddle. If you are uncomfortable riding in this position, try lowering the handlebars a little. This will create a slight tilt angle, and the body will take the correct position.

When riding a mountain (cross-country) bike, you should redistribute the weight between the wheels. This is necessary to comfortably overcome all kinds of obstacles: mud, ravines, puddles. By moving the body back and forth, the weight can be effectively distributed. For example, when descending, it is better to lean back a little, and, conversely, when going up, you should lean towards the steering wheel.

With a low upwind position and when descending a mountain, riding is easier. the body is tilted forward at an angle of 45 degrees. A straight steering wheel can interfere. it is not very suitable for maneuvers.

Separate from the saddle when overcoming obstacles such as curbs, roots, depressions and other bumps in the road. This is necessary not only in order not to break the bike, but also in order not to harm your health and not cause injury.

A folding bike is a lightweight bike that can be folded compactly. The foldable is usually large with a low frame and small wheels, some models even have a motor. With this type of transport, it is easier to navigate the metro. Sit on a folding bike mostly in the same way as on a road.

The landing of cyclists-racers is characterized by the desire to reduce air resistance as much as possible and, accordingly, to develop maximum speed. Special curved rudders were created especially for them. The driver looks at the road a little sullenly. The higher the speed, the more the body approaches the horizontal position. And vice versa. Low speed is associated with the adoption of a vertical position.

The dressing bike was created specifically for participation in cycling and differs from the usual road bike in the following parameters:

  • frame geometry;
  • the shape of the pipes;
  • big gears;
  • driving.

The difference in landing on a dressing bike is less inclination, that is, the cyclist sits closer to the vertical axis.

Some road and Cruiser bikes have an upward curved handlebar. This is done so that the back can take an upright position.

At low speeds, the back muscles do not get tired. Problems begin with vertical landing if you drive distances from 50 km per day.

If you need to travel long distances every day, we recommend doing some simple exercises to warm up your shoulder and back muscles before and after a trip.

Pain in the legs is associated with an excessively high seating position. However, they can appear with a low fit. All of the above tips are general in nature. Knowing these basic principles will make it easier for you to customize your bike. Don’t be afraid to experiment. comfort is very important when riding.

Errors

Improper seating on bicycles is stressful, exhausting and harmful to health. Consider several options for mistakes that are most often made.

  • Among people who are starting to master a new type of transport, you can often find cyclists with the wrong grip. For example, do not twist your wrists forward or backward and downward.
  • When the center of gravity of the body is shifted towards the steering wheel, hands can become numb. This is due to their overload. To avoid this, you can replace the handlebars or move the saddle back.
  • Leakage occurs due to an incorrectly selected saddle. Too narrow squeezes blood flow in the muscles and leads to numbness in the limbs. Knee pain can occur when sitting too high.
  • Do not keep your arms or legs straight when passing obstacles. One wrong move and problems are assured.
  • Do not focus on the front wheel. It is better to always look ahead. Even if at first it is difficult to do, you need to try to control this moment. A good fit increases your horizons.

So, we have found that the correct seating position while cycling plays an important role. For each type of bike, it has its own differences. Don’t forget about your health, and cycling will be beneficial and enjoyable.

For information on how to properly adjust the fit on a bike, see the next video.

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How to properly sit on a bike?

A bicycle is a two-wheeled vehicle that requires balance. But in order to make the most of the reserves of a two-wheeled friend, to avoid back pain, leg cramps, discomfort in the arms and discomfort from the trip, you need to know how to properly sit on the bike.

Depending on the type of bike, there are several basic types of fit. The most difference in riding position is when riding a road bike, mountain bike and road bike. Consider how all three varieties differ.

Road bike

A road bike is designed for leisurely riding on asphalt, country and dirt paths, forest paths. This bike does not like hills, potholes and changes in height on a short section, comparable to the length of the bike.

The classic sign of a road bike is a straight back and a fairly high position of the hands on the handlebars (the standard of a correct fit on a bicycle). If the seat height is not adjusted correctly, then a forward-leaning seating occurs, like on a mountain bike, especially if the height of the handlebars is lowered. This is unacceptable, since the main load when driving on flat terrain falls on a straight back, located vertically. Therefore, the pose on a road bike is calm, even “stately”. The angle between the axis of the spine and the ground is 90 degrees.

Mountain bike

A mountain bike, or mountain bike, involves a lot more stress on the arms. Therefore, the handlebars are low enough, the body is tilted forward, and the body weight is distributed fairly evenly between the handlebars and the seat. This is done so that the arms, slightly bent at the elbows, can show their function of spring-shock absorbers, because the element of a mountain bike is rough terrain, hills, descents along paths. There is a “manual adjustment” of the torso position, which protects the chest from concussion.

In addition, a mountain bike can travel long distances on a highway, and, in fact, is a universal, intermediate link between a road and road bike. The angle between the ground and the direction of inclination of the spine is about 45 degrees.

Road bike

Landing on a road bike is the most specific, and from a distance it even resembles the “fetal position”, the cyclist’s body is so compact. It is on a road bike that the handlebars are so low that they have acquired a special shape in the form of “ram’s horns” curved downward. This combination of straight legs and a low front position, although it promotes the fastest movement on the highway, requires a certain amount of muscular endurance and physical fitness.

Among other things, it has the best aerodynamic resistance of all of the above, so it is this landing that allows you to develop the highest speed.

Saddle height

For a comfortable ride, special attention must be paid to the saddle and seat tube reach. Adjustment should end with good seat tube fixation.

Everyone notices that two-wheeled cars are sold with a very narrow saddle, which is often very uncomfortable on long trips. Besides a simple inconvenience, such a saddle can rub the skin of the perineum. Due to the high pressure, blood supply in this area can also decrease. Sitting on a bike with an incorrectly positioned saddle is far more harmful than riding a bike with an incorrectly positioned handlebar. For more comfort, you need to change the saddle to a wider one, and women, due to the peculiarities of the pelvic structure, are shown wider saddles.

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Saddle height is one of the most important parameters for a correct fit. It should be such that the fully extended leg reaches the bottom dead center of the pedal with your toes, but does not lose control over it. This condition must be met for all three types of bikes considered; the seat can be adjusted with this calculation. In a standing position, the distance between the crotch and the frame should be 10-12 cm.

Among other things, the saddle setting should take into account its back and forth tilt. As a rule, it is better to “fold” the saddle back a little. This adjustment is better than tilting it forward. When leaning forward, the biker will “slide” forward, which will be very uncomfortable. power will be spent on pedaling, because the top point will deviate from a straight line.

Correct riding position: Arms

You can argue about the hardware for a long time and throw away a lot of money on new things, but, as you know, a bicycle cannot ride successfully without a cyclist (or does it not so far and not for long). How you ride your bike is one of the key parameters and the key to success.

In our new series, we’ll show you how to get the right fit on your bike, which is sure to make you faster and easier to control. Today we will talk about the cockpit and hand position.

The article will address the following issues:

We already wrote about the ergonomics on the steering wheel in this article, where we wrote about the tilt of the brake lever and the grip of the steering wheel. We also have a great article on steering geometry and what it affects.

Handlebar width

Now, there is no “right” or “wrong” handlebar width, it just suits you or not. If you are holding the steering wheel at the ends and are comfortable with it, then this width will suit you. If not, and there is a couple of centimeters left from the little finger to the edge of the steering wheel, then you can use a shorter steering wheel or cut the existing one, which will save weight. To begin with, we suggest that you try to install a steering wheel with a width of 740 to 780mm.

Position of brake levers

The angle of inclination of the brake levers is also important. If you ride flat or like to ride uphills with your weight forward, then it is quite possible that you are better off tilting the handles forward. And if you prefer descents and often move backwards, then too much forward tilt of the handles can interfere with you, because you have to reach for the brake levers. As a starting point, try using a handle tilt of 45 degrees to the plane.

Do not forget that you need to brake with one index finger, or in extreme cases with the index and middle, and the rest of your fingers should not fall under the brake lever.

The thickness of the grip is also a purely individual thing. However, the thicker the grip, the thumbs you need to have to grip it, keep this in mind.

The location of the hands on the steering wheel

Much depends on the location of the hands. You’ve probably heard about carpal tunnel syndrome, or as it is also called Carpal tunnel syndrome. The bottom line is that if you work incorrectly at the computer keyboard, then over time, your hands begin to hurt in your wrists. Many people suffer from these diseases, including sign language interpreters, motorcycle racers, pianists and drummers.

The appearance of wide handlebars has significantly reduced the risk of getting tunnel syndrome from cycling, because wide handlebars are simply more difficult to grab, so that the wrist is in an unnatural position, but do not forget to control this moment.

Hold the steering wheel so that your wrist is not kinked. Pay attention to how your hand grips the steering wheel. The steering wheel itself does not pass perpendicular to the palm, but at a slight angle. This is related to the next point.

Elbows

Man is a creature guided by instincts. In emergency situations, when adrenaline is off scale, you act to the best of your knowledge and instincts. Therefore, very often in the photo you can see how inexperienced riders riding down the slope press their elbows to their sides. This is a natural defensive reaction, a person tries to group as much as possible and take a defensive posture of the embryo. But this plays a cruel joke with the rider himself, because in such a position it is almost impossible to effectively extinguish a blow from a stone or after a departure. Never drop your elbows!

But in this photo of Aaron Gwin (Aaron Gwin. five-time Downhill World Cup winner, eight-time US national champion), you can clearly see how to keep your elbows. This fit is as stable as possible and allows for effective shock absorption.

Grip strength

Many beginners think that the tighter you hold the wheel, the better, but this is not the case! The more you grip the wheel, the more vibrations are transmitted through your hands to the entire bike. In addition, a strong grip consumes strength and on long descents it accelerates the appearance of “muscle clogging”. Lee McCormack, in Mountain Biking Mastery, which he wrote with Brian Lopes (professional BMX and MTB rider, one of the most successful 18-title athletes in various disciplines) advises holding the wheel as if you are carrying a cup of tea.

You might argue, “But how do I lean on the steering wheel? After all, if I do not strain my hands, they will not be able to support my body! “. and you will be right, it will not work to support the body with such a grip, but the whole point is that the arms should not support the body, this should be done by the lower back. Our next article will be about this, do not switch!

A bike. About the correct seating position when cycling

There are some clear signs that will indicate when your ride height is not set correctly. If during a ride, pedaling, you slightly crawl on the saddle to the right and left, because you reach with your feet to the pedals, then you are raised too high. If during a stop, while in the saddle, you can reach with your toes to the ground, and even more confidently touch it, the saddle is lowered too low.

However, even if you don’t notice these signs, you need to seriously consider the comfort of your placement on the bike and customize your fit.

We will assume that you already have a bike. One of the main questions for a person who has acquired a bicycle is the correct fit of the cyclist while driving, and the correct position of the saddle is primarily responsible for this. The fit on a bicycle can be either the usual vertical, or more stretched and inclined sports, it all depends on the type of your bike, but in general, for anyone who rides a bicycle, the rules are almost the same (except, of course, the BMX class, because it’s a very special section of bicycles). If you adjust the saddle position correctly, it will be comfortable and easy for you to ride on your trips. In general, when adjusting the bike for himself, its owner must make two adjustments to the saddle: height and horizontal.

Saddle height adjustment. Consider the first figure

A cyclist’s leg is conventionally shown in red, shod with shoes and resting on the pedal with the heel. When properly adjusted in this position, the cyclist’s leg should be extended and touching the pedal. If, while sitting in the saddle, you have to reach with the heel to the pedal and slide from the saddle towards the outstretched leg for this, then the saddle is set incorrectly, the saddle must be lowered. If the foot touches the pedal with the heel and at the same time is noticeably bent at the knee, then this landing is also wrong, the saddle must be raised.

Keep in mind that an overly high saddle is very unpleasant and critical. Usually, while riding, your foot is on the pedal in the usual position for everyone, with the foot firmly resting on the pedal. When the saddle is too raised, you no longer touch the pedal in this way, but reach for the pedal with the toes of your shoe. As the number of trips increases, on a good bike you will easily begin to cover more than a dozen kilometers in one ride. If the landing is too high, your leg is stretched to the limit during pedaling, and at this moment of full extension of the leg, due to the mass of bone and muscle tissue, by inertia it bends backward and an internal impact of the bones in the knee joint occurs. These minor one-time micro-shocks will multiply by the number of pedaling times during the ride, and will multiply by the number of rides over the entire cycling season, and will subsequently lead to knee joint injuries and serious diseases that require very long-term treatment.

In the event that your saddle is set up incorrectly and lowered too low, the situation is less fraught with some sad consequences, but also unpleasant: the leg does not fully extend during pedaling, and you lose some of the energy that you could put into pedaling. In the case of long trips, this will affect the appearance of premature fatigue, while with the correct setting of the landing, you could still feel quite cheerful at this time.

In light of the above, saddle height adjustment should be given sufficient attention, do not leave this question to chance, because the actions themselves are reduced to just loosening the seatpost and raising or lowering the saddle to the proper height.

Saddle adjustment horizontally. Consider the second figure.

This is a classic bike setting. If you look at the cyclist from the side, then with the horizontal placement of the connecting rod with the pedal at the “three o’clock” position and the foot with the foot on the pedal so that the bases of the toes are above the pedal axis, the thread with the weight lowered from the kneecap must pass through the pedal axis. By moving the saddle horizontally forward or backward, you achieve this rule. By the way, if the bike frame does not suit you, then this is where insurmountable difficulties begin. For a tall person, compliance with this rule will be carried out only when the saddle is pushed back more than the allowable one. there are markings on the bike saddles at the attachment points that allow you to see the allowable shear limits, in this case the saddle will need to be moved even further than the markings, but this should not be done, the saddle being in the wrong position can deform under the weight of a person. For a short person and a large frame, on the contrary, the saddle will have to be moved too far forward, towards the handlebars, and it will also be overloaded. That is why I mentioned that it is necessary to select a bike for the height of a person before buying.

Finally, remember to protect your joints from hypothermia. At air temperatures below 20C, you must either ride in pants that cover your knees or wear protective knee pads.

I wish your cycling trips will bring you many pleasant minutes.

Andrey Sineok May 5, 2012

Update: Demonstration of the correct fit on a road bike. I decided not to create a new post, but simply supplement the existing one. Thanks to the people who made such useful and understandable material. But, of course, all the data shown must be strictly observed only in sports, for ordinary amateurs some deviations are uncritical, besides, do not forget that this is a sports road bike, on a hybrid or mountain landing will be different.

How to properly sit on a bike?

A bicycle is a two-wheeled vehicle that requires balance. But in order to make the most of the reserves of a two-wheeled friend, to avoid back pain, leg cramps, discomfort in the arms and discomfort from the trip, you need to know how to properly sit on the bike.

Depending on the type of bike, there are several basic types of fit. The most difference in riding position is when riding a road bike, mountain bike and road bike. Consider how all three varieties differ.

Road bike

A road bike is designed for leisurely riding on asphalt, country and dirt paths, forest paths. This bike does not like hills, potholes and changes in height on a short section, comparable to the length of the bike.

The classic sign of a road bike is a straight back and a fairly high position of the hands on the handlebars (the standard of a correct fit on a bicycle). If the seat height is not adjusted correctly, then a forward-leaning seating occurs, like on a mountain bike, especially if the height of the handlebars is lowered. This is unacceptable, since the main load when driving on flat terrain falls on a straight back, located vertically. Therefore, the pose on a road bike is calm, even “stately”. The angle between the axis of the spine and the ground is 90 degrees.

Mountain bike

A mountain bike, or mountain bike, involves a lot more stress on the arms. Therefore, the handlebars are low enough, the body is tilted forward, and the body weight is distributed fairly evenly between the handlebars and the seat. This is done so that the arms, slightly bent at the elbows, can show their function of spring-shock absorbers, because the element of a mountain bike is rough terrain, hills, descents along paths. There is a “manual adjustment” of the torso position, which protects the chest from concussion.

In addition, a mountain bike can travel long distances on a highway, and, in fact, is a universal, intermediate link between a road and road bike. The angle between the ground and the direction of inclination of the spine is about 45 degrees.

Road bike

Landing on a road bike is the most specific, and from a distance it even resembles the “fetal position”, the cyclist’s body is so compact. It is on a road bike that the handlebars are so low that they have acquired a special shape in the form of “ram’s horns” curved downward. This combination of straight legs and a low front position, although it promotes the fastest movement on the highway, requires a certain amount of muscular endurance and physical fitness.

Among other things, it has the best aerodynamic resistance of all of the above, so it is this landing that allows you to develop the highest speed.

Saddle height

For a comfortable ride, special attention must be paid to the saddle and seat tube reach. Adjustment should end with good seat tube fixation.

Everyone notices that two-wheeled cars are sold with a very narrow saddle, which is often very uncomfortable on long trips. Besides a simple inconvenience, such a saddle can rub the skin of the perineum. Due to the high pressure, blood supply in this area can also decrease. Sitting on a bike with an incorrectly positioned saddle is far more harmful than riding a bike with an incorrectly positioned handlebar. For more comfort, you need to change the saddle to a wider one, and women, due to the peculiarities of the pelvic structure, are shown wider saddles.

Saddle height is one of the most important parameters for a correct fit. It should be such that the fully extended leg reaches the bottom dead center of the pedal with your toes, but does not lose control over it. This condition must be met for all three types of bikes considered; the seat can be adjusted with this calculation. In a standing position, the distance between the crotch and the frame should be 10-12 cm.

Among other things, the saddle setting should take into account its back and forth tilt. As a rule, it is better to “fold” the saddle back a little. This adjustment is better than tilting it forward. When leaning forward, the biker will “slide” forward, which will be very uncomfortable. power will be spent on pedaling, because the top point will deviate from a straight line.