For Healthy Cycling, Get a Good Fit

If thoughts of exercise send you to your easy chair, here’s some good news. Biking is great exercise that you can do sitting down. But be careful, because an ill-fitting bike can cause pain and injury.

To get the most out of cycling, make sure your bike fits properly. If necessary, experts suggest asking your bike dealer for help. Follow these tips for a good fit.

1. Level your saddle. A forward-tipping saddle rests too much weight on your hands and lower back. A back-tilting saddle also may strain your lower back and hurt your bottom. A too-narrow saddle also can cause buttock pain.

2. Don’t reach for those bars. Too-high handlebars put excess weight on the saddle. Too-low bars can cause lower arm or hand pain. The handlebars should place your hands about an inch wider than your shoulders.

3. Apply your feet to the pedals. When the pedal’s down, your knee should be at a 35- to 45-degree angle to it. This angle minimizes stress on your knees.

Once your bike fits, you may get added comfort from bike accessories like handlebar tape, shock absorbers, a cut-out saddle, or wider tires. Remember to change your hand position often, and wear a stiffsoled shoe.

Cycling on level ground at a moderate pace will keep you fit in five, 30-minute sessions every week. To burn as many calories and gain similar health benefits in just three 20-minute stints, set a vigorous pace or bike uphill. Healthy cycling!