5 ways to improve your cycling
Cycling has never been more popular. You only have to cast a quick glance along the roads and tow paths in Barnes to see how it appeals to adults and children alike.
This month, we give you 5 top tips to improve your cycling and look at the effect cycling can have on your knees. Enjoy reading!
1. Cadence
For fitness and efficiency, keep the pedals turning at about 70-80 revolutions per minute. This may seem harder work at first, but if you do this you will start to use your gears to maintain a good power output consistently.
2. Saddle height
When at the bottom of a revolution of your pedals, your knee should be bent to 20-30 degrees at the knee (with the knee straight being 0 degrees). This allows you to generate power from all muscles of the lower limb.
3. Fluids
In cycling as with all sports, fluid balance can really affect your performance. Ideally take sips of water every 15 minutes or so, increasing this if you are working harder such as when going up hills.
4. Bib shorts
They may look like Gok Wan’s biggest nightmare! But bib shorts are well worth the money spent. They provide enhanced support and allow the cushioned lining of cycle shorts to provide maximum comfort for easier riding.
5. Tyre pressure
It may seem illogical, but a higher pressure means less punctures! In London there are countless ways to puncture tyres. A reinforced tyre (around £25 will get you a good one), inflated to the maximum pressure will reduce punctures as well as enhancing the efficiency and feel of your ride.
sourced from www.wheelies.co.uk
Knee Pain When Cycling – How to Avoid It
Cycling can play havoc with your knees – but can also be avoided. Nip over to our informative blog – Knee Pain When Cycling and How to Avoid It.
Meet The Team!
Richard Game joined our clinic in 2007. He has many strings to his bow. Before becoming a Physio he studied Sports Science at university and since becoming a Physio he has added a Master’s degree in Pain Management and he is shortly to complete a PhD. He is also trained in the use of acupuncture for pain relief. What little spare time he has he enjoys with his family – wife and three young boys! He is mad about rugby and he’s a keen cyclist.
If you have enjoyed this take a look at our other cycling blogs.
