Cycling Options
By Kelli Calabrese MS, CSCS, ACE
Bicycling has been a passion of mine since I was a little kid. Twenty years ago it was very different. Cycling has evolved to become a very precise sport. Whether you're interested in the Tour de France or the Tour de Neighborhood, I’ll cover the different choices of bikes available, how to find the right bike and helmet and finally how to pedal smarter not harder.
Like cars and SUVs, types of bikes are multiplying, giving you more choices than ever. The major categories are road, mountain, specialty and youth bikes.
Road bikes feature skinny tires for speed on pavement. Their frames, wheels and components are the most efficient. They're designed to help you transmit energy from your legs through the pedals to the road. They're the lightest and offer two variations to choose from.
Racing bikes are the thoroughbreds. Made of advanced materials, they are the lightest and are designed for the fastest performance.
Touring bikes have longer wheel bases, are gentler on your body due to a more upright position, have softer forks and wider tires to make the ride more comfortable.
Mountain bikes have wider, knobby tires and broad gear ranges. Your riding position is usually more upright than road bikes. They are slower on the road, but have more versatility and durability for all terrains compared to road bikes.
Full suspension bikes have a front and rear suspension for increased comfort, control and performance on trails. If you have ever ridden one, they have lots of bounciness and are a joy to ride. The extra suspension absorbs big bumps and they have a hefty construction to handle the abuse you can encounter when off road riding. These are especially good for fast downhill riding.
Recreational bikes are for flat trail riding and paths and usually do not include suspension. They have heavier frames and more basic components.
Cross-country bikes, also known as hard tails, have suspension on the front fork only. These are good for more rugged trails and single track riding. They are light and usually have high performance components.
Specialty bikes are durable, beefier, comfortable and position the rider in a more upright position.
Comfort bikes often feature suspension in the seat and/or fork. They’re perfect for leisure riding around town. Cruisers have a retro design inspired by bikes of the '50s and are perfect for cruising on the boardwalk in style.
Hybrids, also known as city bikes, may be the bike for you if you want one bike to do it all. They're good for commuting to work, are durable but have lighter frames and are faster than mountain bikes. They come in countless variations.
Kid’s bikes for today’s youth are more adult-like in both features and technology. They’re built for the abuse active children give them. Make sure that your child is properly fitted to the bike and that they have the ability to work the brakes and gears easily.
Once you decide which bike matches your riding style, the next step is to find the right bike fit.
Seat height should be high enough to ensure proper leg extension. Your leg should be slightly bent when your foot is at six o’clock and level. If your hips rock as you pedal, your seat is too high.
Leg position is affected by the front to back adjustment of the seat. Bring your right foot to the two o’clock position and check for a 90 degree angle at the knee. If the knee is less than 90 degrees, shift the seat back. If greater than 90 degrees, shift the seat forward. Your arms should have a slight bend at the elbows when your shoulders and wrists are relaxed.
Your feet need to be positioned with the ball of your foot directly over the pedal axle. If you wear cleats, they can be adjusted so that your foot is in the proper position every time.
Now you're ready to find a comfortable helmet. Try on several. Adjust the straps so that they are both comfortable and effective. The yoke buckles should rest just below your ears. If they are too low, the helmet will not be secure and effective. The front and rear straps must be evenly taut to keep your helmet level to cover and protect your forehead. The chin strap should be tight enough when you open your mouth wide that the helmet presses against the top of your head.
Today’s helmets are light weight, easy to adjust, have ventilation, are comfortable and maximize protection. All helmets must pass the same safety tests. If a helmet is not comfortable, you (and especially your children) will not wear it so take care in finding one that you will enjoy wearing.
Pedal Smarter Not Harder
Develop a smooth pedal stroke. Focus on pedaling through a complete circle rather than pushing down or pulling up. Think about wiping mud off of the heel of your shoes on the down stroke.
Use a high RPM (repetition per minute). Strive for 75 to 95 RPMs. It sounds like your legs would be firing at light speed, but your knees will thank you. You will be more efficient, burn more calories and improve your cardiovascular efficiency.
Stabilize your upper body by keeping it relaxed but firm. You should be loose enough to absorb shock with your body, but not so lose that you are bouncing around in the saddle. You will be much more efficient when your hips are stabilized.
Practice makes perfect. The more you ride, the better your balance, endurance and power will become. Cycling is a great calorie burner and stress reducer – as well as a fantastic way to experience the great outdoors.