So let’s take a look at how to pedal correctly, and what factors affect our technique.

The importance of warming up

Before getting on the saddle, as well as before starting any workout, a warm-up is necessary.

It is important not only for the muscles, but also for the joints and ligaments. The work of our body can be compared to the engine of a car.

Every car owner knows that the engine must be warmed up before a trip in the cold.

Otherwise, you risk serious damage to the cylinder-piston group, leading to a major and costly repair.

The situation with human joints is similar. Therefore, in order to avoid injuries after a long bike ride, it is important to take a few minutes to warm up.

Proper seating

Let’s return to the comparison with cars: what does the driver do when he sits behind the wheel of someone else’s car?

He adjusts the seat: adjusts the reach and height of the steering wheel, and moves the seat.

This is necessary for comfort and safety. If not properly seated, after a while the driver’s back and arms will begin to get tired.

Equally, the cyclist needs to adjust his or her driver’s seat. And there are three things to pay attention to here:

• Saddle;
• Handlebar Extension;
• The height of the seatpost.

Saddle

The saddle should be positioned horizontally for ease of riding. Tilting can lead to pinching of the pelvic arteries.

Special attention should be paid to the saddle for men. For them there are saddles with a special notch in the central part.

It allows full blood flow to all parts of the body and does not pinch anything important.

Studies have shown that long rides in the wrong shape seats can even lead to impotence. So it’s pretty serious.

Handlebar

The width of the handlebar should match the width of your shoulders. The reach should be set according to the average inclination of the cyclist’s body.

This will ensure a comfortable ride at high and low speeds.

Saddle height

This is the most important factor affecting pedaling technique.

You must adjust the pin so that the leg is almost fully extended at the lower point of the pedal. Let’s assume a bend in the knee of about 10-15 ⁰.

The toe, not the middle of the foot or the heel, should be on the pedal. We will talk about the correct positioning of the feet below.

This seat height will reduce the load on the knee joint and allow you to gain speed more quickly.

With proper seating, the cyclist will expend less effort when pedaling and will be able to comfortably ride a longer distance.

Depending on your riding style, the fit may vary. When riding quietly at low speed, the rider’s torso should be almost vertical, but when riding at high speed, a strong tilt toward the handlebars is required.

A horizontal torso position allows more force to be applied to the pedals and increases aerodynamics. Tilting your torso will help reduce air resistance and increase your speed.

If your body swings from side to side with the bicycle when you gain speed, you are not sitting correctly.

Pedaling Techniques

For pedaling to be efficient and less energy-consuming, it’s important to put your feet right. We have already talked about the fact that at the extreme point of the pedals the leg should be as straightened out as possible.

In addition, it is important to put the foot in such a way that its front part is located on the pedals, and not the center or, even more so, the heel. This position will allow you to rotate the pedal, not just press on the pedal.

There is a widespread and incorrect opinion that the pedal should be pressed. In this case, the force is directed downward. In fact, the movement of the feet should be rotational.

In this case, when you reach the bottom point, the foot unbends, and when you reach the top point, it straightens. The technique is shown in the picture. This method will reduce effort, preserve the joints, and reach maximum speed faster.

The contact pedals, which have an unusual body shape, will help you learn to pedal correctly.

They come with special sneakers. Similar to ski boots, the cyclist’s shoes are inserted into the grooves of the pedals and fixed on them.

This design not only provides excellent traction, but also allows you to pedal upwards, saving the driver effort.

Using them will help you learn the proper rotation faster. Platform pedals with metal pins on the body are also available in stores.

They will help improve the grip on your shoes and describe a circle as you spin.

And what can be said about riding standing up? This driving technique is used for extreme riding or overcoming bumps when you don’t want to feel every change in terrain with every part of your body.

But if you switch to a standing position out of fatigue, it means that your saddle is probably not installed correctly.

By the way, some people have to try several models to find the right seat.

There is no need to stand up when riding uphill. The main thing is to concentrate on breathing, lower your body torso horizontally and engage the downshift.

Frequent riding while standing increases the load on the bike parts and leads to their damage, so avoid this technique if possible.

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Some seek to replace it immediately, but still experience discomfort, and even on soft seats. This is all easily explained. The fact is that the softness of the saddle does not determine the comfort of the ride.

To be more exact, it does not depend only on the softness of the saddle, but on its shape and position on the seatpost.

It turns out that if the seat of the bicycle rubs or presses somewhere, the reason may lie in its wrong position. It should be noted that the wrong position of the saddle is not the only reason.

For example, the wrong position of the handlebars or landing can cause more damage than the seat itself.

In addition, not only a hard seat, but also a seat that is too soft can be uncomfortable for the rider. This and how to choose a bike seat should be discussed in more detail.

The softer, the more comfortable or the secret is different?

First of all, we should find out what causes the discomfort and begins to hurt “fifth point”?

The thing is that during prolonged sitting there is a load on the sciatic bones. Soft muscles act as a soft layer between the seat and these sciatic bones. A padded seat helps to increase this space, but it doesn’t solve the problem.

Many cyclists are solving the wrong problems. You should strive to distribute your weight evenly while riding. You can achieve this only if you buy a bike seat that is shaped to fit the anatomy of the cyclist and set it at the correct angle.

It is necessary to try different angles of inclination.

The first thing to try is to “play around” with the saddle setting. It is necessary to choose such an angle of inclination, at which the ride will be the most comfortable.

And the role can play only a couple of millimeters. It is necessary to adjust not only the position of the saddle on the seatpost, but also the saddle height and the angle of inclination and the height of the handlebar. This adjustment may take quite some time, but the result will be worth it.

When the ideal angle has been found, you should mark it with a marker, electrical tape or a small scratch. This saddle position should not be changed in the future.

Choosing a saddle

If the adjustments did not help, you will need to buy another bike saddle. It should be noted that its purchase is a very serious problem for some cyclists.

The fact is that there is no universal saddle for everyone, so you will have to try on a separate one.

But there are a number of things to pay attention to before buying. First of all, you should take into account how much you will spend in the saddle and with what intensity you will ride or train.

For small and leisurely rides, it is best to buy a wide saddle. Most often such and equipped with additional springs, which will dampen vibrations when riding on uneven terrain.

The entire weight is distributed between the two sciatic bones. If you measure the distance between them, you can easily choose the right width seat. The product description is sure to indicate this information.

The next point to pay attention to is stiffness. If you do not delve into anatomy, we can say that a soft saddle is not really useful. The fact is that the aforementioned pelvic bones will fall into the soft material, and during a long ride will be leaking.

This is especially bad for men’s health. On the other hand, to sit on a wooden saddle is also not very comfortable. Therefore the best variant will be a rigid sports saddle.

The nose of the saddle, as well as the area for the sciatic bones themselves, should not be short. The fact is that while riding you will often have to stand up and generally move your heel a little. This is why the saddle must have a sufficient length reserve.

Material is a very important element

After choosing the shape and size of the saddle, it is time to pay attention to the material of which it is made.

The most common material is leatherette. Almost all mid-priced bicycles are equipped with this accessory.

This is a fairly cheap material that can last a relatively long time and meet the minimum requirements of the amateur.

Significant disadvantages of leatherette are poor ventilation. Such a saddle will practically not breathe and sweat away.

Leather is the most ideal option. This saddle will, of course, cost more, but will be much more comfortable than a saddle made of leatherette.

Natural leather breathes great, and therefore will wick away sweat. So before you choose a bike saddle you should always count on the fact that you will have to pay extra for a comfortable ride.

And finally, clothing

Add comfort when riding can special cycling clothing. Today the market offers a huge variety of cycling shorts in different price categories.

The main advantage of such clothing is not in the straps or tight material, but in the presence of pads in the area of direct contact with the saddle.

Cyclists call it a pampers. It’s not just softness and the drainage of sweat and air intake.

Therefore, it will be much needed especially for those who ride on leatherette seats.

To sum it up

On the subject of selecting a bicycle saddle can talk and write for a very long time, but it is possible to note a number of points, which should definitely be paid attention to when choosing a bicycle saddle.

First of all, it is its shape. It should fit the anatomical features of the cyclist.

Discomfort will be delivered as too wide, and narrow bicycle saddle.

The next point is stiffness. Too soft saddle will only contribute to the pressing of the buttocks, and thus contribute not only to discomfort, but also various diseases.

The ideal is a fairly rigid saddle and the presence of special cycling clothing.

The final is the choice of material. Leather, and only it will be able to provide excellent ventilation and perspiration.

The only downside will be its price. Synthetic bicycle saddles can be just as comfortable, but they do not “breathe” well.

The post Tips for Choosing a Bicycle Saddle appeared first on SantaMonicaBikeShare.