As you look outside of the window on a breezy evening and you are planning for some light workout but want to steer away from socializing in the park after a very hard days dealing with works, you know you want to ride a bicycle, listening to your favorite tunes and go as far as you can from everything for a while.
But before get all healthy, be sure to check on the correct breathing technique and some fundamental tips on proper bicycle set up to avoid muscle pain and to maximize your riding experience like a pro.
Deep Belly Breathing.
First you’ll have to check on the breathing techniques every cyclist practice while cycling. You don’t want to get tired quickly at the half miles of your pedaling. Here’s a quick test. Look down and take a deep breath. Does your chest expand like Popeye the Sailorman? It means you are doing it wrong!
The right breathing techniques is to fill the 1/3 of your lung by using your belly then followed by expanding rib cage for more air for the lungs. This way, you will inhale more oxygen for the muscles tissue and brain, thus exhaling more carbon dioxide. It will help maintaining the acid/base balance in the body by increasing oxygen flow and decreasing carbon dioxide – carbon dioxide increases acidity levels and larger quantities are created during exercise)
Remember to breathe through your nose, not mouth to avoid a quicker fatigue.
This might be a little bit tricky because most of us think that all bikes are the same. No, it is not. Different height needs different bicycle. This is the reason why most people thin cycling is not for them for suffering from aches and pain.
Basically, you want to adjust your saddle to the same height or slightly an inch higher to your handlebar. A low saddle will force rider’s pealing depending in a limited range of the quadriceps and makes it difficult to recruit the hamstrings. The hip-knee-ankle should be at the angle of 145-155 degrees for maximum strokes.
A low handlebar will put you in a “dead spots” – equal lost momentum and energy. This happened when you exceeding your hip flexion range as your legs enter the top of the pedal stroke as your pelvis rocks trying to create room for your legs to pass.
Fore-Aft Saddle Position
The fore aft saddle position corresponds to how close or how far the seat is in relation to the handlebars. This positioning is important because it affects your balance as well as your overall comfort level, power and efficiency. If your saddle is too far back, you will have a lot of power on the flat surface but will hurt your knees as you climbing the hills; you might have to be in a standing position at the climbing time. It is much better to adjust the saddle suits for both courses if you’re an avid cyclist.
Right Gear and Attire
Be sure you don’t wear a too baggy clothes for riding comfy and choose the right shoes with arch supports to avoid feet injury especially if you have flat feet. Don’t forget your helmets!
All these basic checkups will minimize aches thus give you more power in cycling your way to a healthy hearts. Ride on!