Getting the right fit for your bike

Whether you are an elite cyclist in the Tour de France or a recreational rider, you and your bike should fit well together. Ensuring your bike fits you properly will increase your performance, improve cycling economy and will minimize injury or discomfort.

Getting your bike set up properly can be a challenging task, where the most important principle to remember is comfort. If you are not comfortable, it will make it more difficult to ride for long distances, make you prone to injury and ultimately reduce your enjoyment of the whole experience. A good bike fit is essential for good posture, coordination, flexibility and strength, so we've provided a check list to get you started:

1. Frame Size - A simplified method to follow is approximately 2.5-5cm clearance between the crotch and the top of the frame.
2. Reach or Posture Length - This is the distance from the back of the saddle to the handle bars. It's important to remember that full arm length and torso length needs to be considered at this point. The back and neck should be in a relaxed position - if the posture is too short, it will place more strain on the lower back.
3. Saddle Height - A basic formula to calculate saddle height is the heel method. The cyclist should be sitting on the bike in a normal riding position, rotate the pedal backwards, unclip and place the heel flat on the pedal.  Correct saddle height is the point that the heel remains in contact with the pedal at the bottom of the pedal stroke.
4. Angle of Knee to Pedal - A suggested knee angle at dead-bottom-centre is 35 degrees while the foot is in the pedal position.
5. Handlebars - The position of the handlebars affects the comfort of your hands, shoulders, neck, back and the overall handling of the bike. For the recreational rider, the width of the handlebars should allow the hands to be slightly wider than the shoulders. For the road cyclist, hands should be approximately 2cm wider than the shoulders for comfort and optimum handling of the bicycle.

Since a good bike fit involves so many factors it's recommended that cyclists go to a bike fit specialist before getting in the saddle. After your fitting, you may have to go back for some minor adjustments to get the most out of your bike.

References from the SIRC Collection: 

1. Finding the Right Bike Fit for You. PT: Magazine Of Physical Therapy. October 2, 2006;14:4-5.
2. How-to: Bike-Fit Assessments to Prevent Pain and Injury. PT: Magazine Of Physical Therapy. June 2, 2006;:3-4.
3. Ill-Fitting Bicycle May Increase Risk of Injury. PT: Magazine Of Physical Therapy. September 2004;12(9):78-80.
4. Lobby M. A PERFECT FIT. Triathlon Life. Fall2011 2011;14(4):70-71.
5. PRACTICAL GUIDE - BIKE SET-UP IN CYCLING. Sportex Medicine. July 2008;(37):8-9.
6. Schultz S, Gordon S. Recreational cyclists: The relationship between low back pain and training characteristics. International Journal Of Exercise Science. July 2010;3(3):79-85.
7. YOUR FIRST FEW MONTHS: FINE-TUNE THE FIT. Bicycling. April 2006;47(3):138.

Put the Pedal to the Metal!

by Emily Syer
Algonquin College Library Technician Program
SIRC Intern

The car is at the shop, the buses are on strike and you’re late for work! The solution? Cycling! Whether you cycle regularly or want to start, below are some great tips for cycling to work, road safety, and links to bike trails across Canada. Put the pedal to metal to become more environmentally friendly and fit!

There are many benefits of cycling; increases physical fitness, improves cardiovascular health, boosts your energy and saves gas money. It can also be used for spending quality time with family and friends, helps you sleep better, and increases your brain power.

Tips for biking to work:

• To prevent sweat from a backpack, use a pannier/saddle bag - they easily attach to your bike.
• Buy an extra lock for the back wheel and secure it to the frame, then lock the frame of your bike to the bike rack. 
• Bring a change of clothes or keep a week's set of clothes at work. 
• Perform a warm up and stretches before you begin cycling to reduce delayed onset muscle soreness (DOMS). 

Safety: 

1. Learn proper hand signals 
2. Make sure you have enough time when switching lanes. 
3. Wear a helmet, especially if you are among traffic. 
4. Be sure to have the proper reflection/light devices if you are biking at night. Use bike lanes and keep off of the sidewalk
5. Attach a bell/horn to your bike to warn other cyclists/pedestrians of your approach.

Best of lists: 

• Best places in Canada to bike 
• Bike trails in Canada, searchable by province 

Bicycling can be a nice alternative to driving, good for the environment and great for your health. So bring out the bike and take a roll with exercise.

References from the SIRC Collection: 

1. Asplund C, Ross M. Core Stability and Bicycling. Current Sports Medicine Reports (American College Of Sports Medicine). May 2010;9(3):155-160. 
2. Clarke, A. Smart Cycling. Champaign, Il: Human Kinetics; 2011. 
3. Reid-St. John S. the right fit: helmet shopping 101. Health (Time Inc. Health) May 2004;18(4):94. 
4. RIDE TO WORK, LIVE LONGER. Bicycling. October 2007;48(9):103. 
5. Safe Routes to School & Work. American Bicyclist. January 2011;:32-33.

Winter Cycling

by Michelle Caron

Algonquin College Library Technician Student

SIRC Intern

Peering outside in the morning darkness when it’s cold and windy outside is enough to discourage even the most determined cyclists.  However, making the appropriate adjustments for the climate in the winter months can make cycling in the winter months both positive and enjoyable.

Be Prepared:

Most people who ride in the winter get the question “how do you stay warm?” But the issue is not how to stay warm, it’s how do you regulate your temperature once the body starts working hard? 

The key to this challenge is layering:

• The first layer should be snug to your body and made of a material that moves moisture away from you, synthetics or wool are your best options.
• The second layer is an insulator and should be a little looser on your body to trap the air and keep you warm. 
• The third layer is to protect you from the elements.  It should be a zip-up with wind-blocking and water resistant capabilities.  Be prepared to dress up or dress down.
• The most important to consider are the hands, feet and head since these can get cold the quickest.  Some items to check out would be lycra booties, polyester socks, wind stopper gloves and wool hats with ear guards.

Wear bright clothing, winter consists of shorter daylight hours and flying snow can make it difficult for others on the road to spot you.  Attaching lights to your bike are a good idea and can keep you safer. Every year there are new items of cycling gear on the market and a consumer should have no problem finding what they need to get started.

Weatherproof your bike

Road chemicals, salt, and sand can all deteriorate your bike quickly.  If you take 10-15 minutes to wipe down and lubricate your bike after each ride it can prevent corrosion and save you some money on repairs in the future.  Equipping your bike with studded tires helps with traction and increases control. 

Hydrate

Since it is cold outside, riders tend to forget to stay hydrated.  The reality is that biking is an aerobic activity, and with the added layers can actually make you feel warmer.   If temperatures are really cold, you can keep your water bottle next to your body to prevent the water from freezing.

For more tips on winter cycling safety, comfort and maintenance visit SIRC.

References from the SIRC Collection: 

1. "Beat The Big Freeze." Cycling Weekly (2010): 38-41.
2. Bridge, M., and M. Febbraio. "Training In Extreme Conditions." In Jeukendrup, A.E. (ed.), High-performance cycling, Champaign, Ill., Human Kinetics, c2002, p.43-55. United States: 2002.
3. Michael N. Sawka, et al. "Glycerol Hyperhydration: Physiological Responses During Cold-Air Exposure." Journal Of Applied Physiology 99.2 (2005): 515-521.
4. "Pulling Out The Winter Gear As The Temperature Drops." Cycling Weekly (2009): 33.

Don’t Get a Bruisin’ While You’re Cruisin’ ~ Wear a Helmet!

As the weather gets warmer more bicycles are on the road. It is an excellent form of transportation, exercise and a great way to spend time with family and friends. Keeping safe while you are out riding is very important, broken bones and concussion are not fun. One of the best ways to prevent injury is to wear a helmet and learn bike safety.

Did you know that the skull can be cracked going at speeds of 7-10km/hr? This is the speed at which most children go on wheels. Six of the seven provinces and territories have created Bike Helmet Legislation to protect their residents. Depending on where you live you could be fined from up to $128.75. Although cycling injuries have been declining over the years Transportation Canada statistics estimate that there are approximately 7,500 each year.

There are many helmet choices out there. It is important to get the right fit. An excellent resource to help select how to fit a helmet and what type helmet should be used for activities is A Parent’s Guide to Helmet and Recreational Safety. Things to look for are position, pad placement, straps and overall tightness. Also, the Bicycle Helmet Safety Institute posted a summary of the 2009 Consumer Reports’ review article of kids bicycle helmets.

Wearing a helmet is an easy way to stay safe while having fun. There are many community organizations available to teach bike safety. For more information check out the Canadian Cycling Association’s CAN-BIKE program which offers classes for kids and adults at all skill levels.