Re: cycling form, cycle fit

January 4, 2010

Judy, thank you!! Brilliant!!I think I'm having some issues with saddle position right now. I also hadn't Part of the problem is that I have 3 very different bikes, and I also now have some different pairs of bike shoes. I think I need to dedicate a certain pair for each bike in order to account for the different sole thicknesses and variations in cleat positions.

I really should invest in a bike trainer so that I can work on form too.This post is a keeper!!!On Mon, Jan 4, 2010 at 6:22 AM, Judy S <k9sports4gsps@...> wrote:

Biggest thing I work on in spinning (or fixed gear bikes) bikes is pedal stroke - should be smooth like a circle - equal pressure throughout stroke. Focus on each component of pedal stroke like clock (12 - 6 -- pushing down what most do, 6 -12 is pull utilizing hamstring and glute-best done with clips or cleats, 3-9 is push - pull like scraping mud off feet, 9-3 pull up and around like driving knee up into chest). Then focus on having pencil on ankle and drawing a smooth circle with the pencil utilizing each component equally - this is your goal

also keep upper body relaxed -many tighten in shoulders think shoulder away from ear etchere is some more..http://www.ontri.com/bikingform.html

The big issue is bike fit. - What I use when teaching is this.Saddle height - put your heel on the pedal and put all down and leg is straight. When you put the ball of your feet on the pedal you should have a slight bend in knee.

Saddle front and back - big one--- when you have your pedals in the 3 oclock and 9 oclock position the knee should be in 90 degrees when you place string from knee down should hit middle of foot - if your knee is too far forward or back it is like doing squats wrong but realize when you bike you do a gazillion squats, this is how you can injure your knees but if correct can strengthen all muscles around knee so great for rehab.

Handle bar height - I say comfort is best for beginners so any height goes.. as you get to bike more you will want to lower for aero etc purposesplease email me

off list for more questions.. I love to bike......... wish I could commute biking but I work 30+ miles away so not possibleBelow is a very technical explanation of bike fit.

January 4, 2010

--different bikes for different needs I guess?I have a road bike, and a "commuter bike" both different fit and different shoes, plus I use different shoes for my spin class so set up is a bit different for each.. have to experiment and play around esp as you improve your style or have different goals you will need to change.I use to have a trainer at home but sold it as I needed space when I moved back into the city but I love them.. too bad I would have sent it to you my title 9 friend jFrom: A. M. <plantpowered@...> Sent: Mon, January 4, 2010 10:15:02 AMSubject: Re: cycling form, cycle fit

Judy, thank you!! Brilliant!!I think I'm having some issues with saddle position right now. I also hadn't Part of the problem is that I have 3 very different bikes, and I also now have some different pairs of bike shoes. I think I need to dedicate a certain pair for each bike in order to account for the different sole thicknesses and variations in cleat positions.

I really should invest in a bike trainer so that I can work on form too.This post is a keeper!!!On Mon, Jan 4, 2010 at 6:22 AM, Judy S <k9sports4gsps> wrote:

Biggest thing I work on in spinning (or fixed gear bikes) bikes is pedal stroke - should be smooth like a circle - equal pressure throughout stroke. Focus on each component of pedal stroke like clock (12 - 6 -- pushing down what most do, 6 -12 is pull utilizing hamstring and glute-best done with clips or cleats, 3-9 is push - pull like scraping mud off feet, 9-3 pull up and around like driving knee up into chest). Then focus on having pencil on ankle and drawing a smooth circle with the pencil utilizing each component equally - this is your goal

also keep upper body relaxed -many tighten in shoulders think shoulder away from ear etchere is some more..http://www.ontri. com/bikingform. html

The big issue is bike fit. - What I use when teaching is this.Saddle height - put your heel on the pedal and put all down and leg is straight. When you put the ball of your feet on the pedal you should have a slight bend in knee.

Saddle front and back - big one--- when you have your pedals in the 3 oclock and 9 oclock position the knee should be in 90 degrees when you place string from knee down should hit middle of foot - if your knee is too far forward or back it is like doing squats wrong but realize when you bike you do a gazillion squats, this is how you can injure your knees but if correct can strengthen all muscles around knee so great for rehab.

Handle bar height - I say comfort is best for beginners so any height goes.. as you get to bike more you will want to lower for aero etc purposesplease email me

off list for more questions.. I love to bike........ . wish I could commute biking but I work 30+ miles away so not possibleBelow is a very technical explanation of bike fit.http://www.youtube. com/watch? v=FAl_5e7bIHk

January 4, 2010

Yes, that's it. Very different fit and purposes, just like yours. I have a fast road bike for fair weather. I also have a folding road bike for bike-restricted trains, or when I have to load a bike into the trunk of a car.

Last, but not least, my old, heavy, steel hybrid from 1990. I've taken excellent care of her, including component upgrades and maintenance. That's my rain bike and my grocery bike. I take her into stormy weather. In fact, when they replaced the worn crank this weekend, a bunch of water poured out of the bracket. (My bad because I had taken the bottle holder off and rain came in through the bolt holes. OOPS.) They sealed up the frame for me. I can haul a ton with that one. She rides like a new bike, but does not attract thieves (she really looks like a boring, slow bike until you ride her, and then it's love). I absolutely LOVE each one.

You're right. You need to keep adjusting. So you have to do your setup each time you spin, then? I've never taken a spin class. I can see how you'd quickly become an expert on fit if you had to set up each time.

On second thought, i don't need a trainer. Since I'm riding so often now, I really need to do different things for cardio just to give my body a break.

(can you tell I lurrrrrve bikes?)On Mon, Jan 4, 2010 at 7:54 AM, Judy S <k9sports4gsps@...> wrote:

--different bikes for different needs I guess?I have a road bike, and a " commuter bike " both different fit and different shoes, plus I use different shoes for my spin class so set up is a bit different for each.. have to experiment and play around esp as you improve your style or have different goals you will need to change.

I use to have a trainer at home but sold it as I needed space when I moved back into the city but I love them.. too bad I would have sent it to you my title 9 friend j

From: A. M. <plantpowered@...>

Sent: Mon, January 4, 2010 10:15:02 AM

Subject: Re: cycling form, cycle fit