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Cycling Injuries

The bicycle as we know it today has been around since the late 1800s. First used for recreation, it quickly became an important mode of personal travel in many areas of the world. Its form changed little until demand-driven innovations began pouring out of the bicycle industry, enhancing broader use and attracting a larger market of users.

Choosing the Bike That’s Right for You

The road bike or racing bike consists of a diamond-shaped frame with gears. Because of road racing rule restrictions, the basic design has changed little since its initial development. It features a tighter geometry to enhance stiffness and a response to the energy imparted by the cyclist. With a more aerodynamic forward leaning body position and a relatively harsh ride, it has always been best accepted by riders interested in training and road racing.
The touring bike is similar in design to the road bike but has a more relaxed geometry for a comfortable ride, and more gear combinations to accommodate the long distance touring cyclist possibly carrying baggage. This bike is usually somewhat heavier and has a third chain ring or set of sprockets. The freewheel or gear cluster on the hub of the rear wheel often has 7-8 gears.
The mountain bike or all terrain bike is the third category of bike. It is designed to be sturdy enough to climb up and plunge down rocky foot trails, but has become popular for even casual street riding because of a more upright body position. Tires are suitable for different surfaces. Some bikes have shock absorbers attached for very rough terrain.

Proper Fit

For both personal comfort and injury prevention, it is important that riders select the bike that best fits them.

Frame size is most important. Your upper body should feel comfortable as you lean forward and grasp the handle bars.
The seat should be adjusted so that when one leg is fully down and the foot is flat on the pedal there is 15-20 degrees of bend behind the knee. As you pedal you should be able to maintain a level pelvis.
The handlebars most commonly seen on racing bikes have been standard until recently when the more upright position permitted by the straight handlebar of the mountain bike became popular. This allows for a more relaxed body position.

There are many training techniques that can help you maximize the use of your bike for fitness. It is important that you acquire a sense of cadence. Learning to keep pedal speed with a certain range, despite terrain by using different gear combinations can minimize some injuries that come from cranking.
Select a terrain and pace that causes you to become fatigued in 20 to 30 minutes of relatively steady riding. Gradually increase this time to an hour.

Stationary Bikes

The stationary bike is the most common bike for training purposes. Fit is again important to prevent injury. Use the same fitting instructions as above for stationary bikes.
When using a stationary bike for fitness, learn to monitor your pulse and train with a target heart rate method. For general fitness you should stay in the 60 to 80 percent range of your maximum heart rate (220-age).

Preventing Injuries

The two major causes of injuries in cycling result from either a fall or overuse.
Develop good balance and biking skills to prevent fall.
Always wear an approved helmet.
Biking gloves will help cushion the hands and prevent nerve injuries.
Select the proper saddle (seat) for both the bike and your behind.
Always check your seat height. This is important to reduce stress on your knees.
Concentrate on “spinning” as opposed to pushing down on the pedals.
Bike maintenance is very important. Check tire pressure and make sure your brakes are in working order.

With their focus on PPT – Performance, Prevention and Treatment -- the specialists at Saint Vincent Sports Medicine can help you get back in the game after a cycling injury. Call them today at 814-866-3466.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.