Carbon bike riding posture and bicycle adjustment

Balanced and relaxed body posture is the most basic skills of riding, the correct riding posture can not only get a better fitness effect, but also the most critical step to prevent injury. Constantly reminding yourself of your body posture can not only relieve fatigue, but also bring more pleasure to the ride.


1 Riding posture

Generally speaking, for road bicycles, mainly the hands, hips, feet three contact points, and the corresponding contact points include handlebars, cushions, feet, the height of these three parts, front and rear position, width, etc., will affect the correct riding posture of the bicycle, so a correct riding posture from the head, all the way to the feet.

Step1: Elbow Angle

In the process of riding, the elbow has a certain bending Angle, suspended, do not stretch out like the wings, if you encounter potholes or road bumps, the arm can absorb the impact and reduce the pressure on the shoulder. At the same time, bending the elbows can also increase balance and reduce the risk of falling off the bike.

Step 2: Shoulders

If the shoulders are not lowered and relaxed when riding, then you will feel discomfort in the back and neck. In order to facilitate the flexible rotation of the neck, and to prevent back discomfort, keep your shoulders relaxed during the ride, and do not let your shoulders extend towards your ears.

Step3.:Toes and knees

You can consciously keep your knees in line with your feet and maintain a good riding posture. Bending your knees too much will only reduce efficiency and overall comfort.

Step4:Neutral spinal position

An important tip when riding is to keep your back straight, but not too straight to the bottom of the back pain, and relax your spine a bit. To prevent yourself from involuntarily bending your back, focus on the strength in your abdomen. When the abdominal muscles are in a state of power, it is natural to straighten the back and relax other muscles in the arms and shoulders.

Step 5: Wrists

From the elbow to the fingertips should be in a straight line, if you find it difficult to maintain during the ride, there may be a problem with the position of the bike parts, observe and adjust the bike to make sure that the position of each part is suitable for you.

Step6: Move your knees up and down

Consciously avoid moving your knees inward and outward when pedaling, and they should move up and down, not sideways. Many cyclists experience lateral movement when pedaling, and this is the main cause of patella malacia. If you find yourself having problems, you can train your knees to move up and down and keep them in a straight line.


2 Bicycle posture adjustment


2.1,Cushion Angle

The Angle of the cushion should be roughly level. But you don't have to be too rigid, you can adjust according to yourself. For example, some men in the process of cycling will feel the front end of the cushion pressure perineum and produce pain, the front end of the cushion can be adjusted slightly down to reduce the pressure, about 10 degrees can be adjusted.

2. 2,Cushion height

The height of the cushion is the most important part of the bicycle setting, especially related to the knee joint and the pedaling force. The seat is too high will affect the efficiency of the stampede, because the linear distance of the stampede is too long, it is easy to overstretch the muscle and lead to spasms and other situations, while too long pedaling force line will affect the elasticity of the muscle, do not use the muscle's own potential energy, the most important is that the center of gravity is too high may lead to safety problems; Too low seat height may cause muscle fatigue, affecting the efficiency of riding, generally speaking, the adjustment of seat height has a conventional calculation formula: span length ×0.893= the distance from the middle axis of the five to the upper edge of the seat center. For general cyclists, sitting on the bike, when the pedal to the lowest point, the cycling leg is not completely straight, maintain 25°; Just bend left and right; In addition, if the rider wobbles back and forth on the saddle, then the saddle is too high. The most appropriate saddle height is 109% of the inside leg length, and then make some adjustments according to the thickness of the shoe.

For beginners, raise the cushion may feel unsafe, just start to adapt to the time can be appropriate to lower the height of the cushion, but this time can not be too long, at most half an hour after the end of the adaptation process should try to restore the height of the cushion in accordance with the standard, otherwise the riding time will not adhere to too long, there is no way to adhere to long distance such as 50 kilometers or more one-way riding. Riding in this position can avoid knee damage.

2.3,Handlebar height

Finally adjust the height of the handlebars, which needs to be adjusted with the height of the seat cushion. In general, the drop between the handlebars and the seat cushion is less than 5 cm. Just in contact with the road car, if the drop is greater than 5 cm, the body is too forward wrist burden is too large, it is easy to fatigue. Before we adapt, we should try our best to control the drop within 5 cm.

Also in life, the editor found that some slightly older, have mountain bike riding experience, just started to contact the road bike riders will deliberately raise the cushion too much resulting in too big a drop, in fact, there are great safety risks, long-term habits will also cause harm to the body, too much good.

2.4,Trampling method

Riding a bicycle in the end is to ride with the heel, the sole of the foot, the tip of the foot? Or do you want to ride on the balls of your feet?


(1) Heel pedal pedal pedal with the heel, due to the limitations of the force part, basically the ankle joint can not be moved. As a result, the muscle groups that control the wrist cannot exert their full strength during cycling. During long distance riding, the wrist muscles not only cannot exert their strength, but also may cause cramps due to prolonged tension. So, this may be an incorrect posture. 80.2% of riders will choose to ride on the ball of their feet.

(2) Pedal in the middle of the foot In this position, the wrist joint is in a certain degree of activity, and it will not cause the wrist to try to keep the front of the foot at a certain Angle. Most cyclists in the city have adopted this position. Relatively speaking, this is a relatively labor-saving posture, but this posture is not conducive to mobilizing all lower limb muscles to participate in riding. Because the lower limbs can not be fully extended, naturally, there is no opportunity to break out its full strength. And the middle of the foot to force must reduce the cushion, encounter bumpy road, people will be uncomfortable.

(3) Toe pedaling with toes can train themselves to step at a high frequency, which is conducive to the channeling of lactic acid. But for a long time pedaling, easy fatigue. The muscle strength of the lower leg is required to be higher, and the lower leg will be sore after a long ride. Pedal with the ball of the foot, this position can make the foot swing up and down to increase the amplitude, so as to drive the Achilles tendon to pull the muscles of the lower leg, so that the entire muscle group movement. It will not feel strenuous, but also easy to force, high efficiency, and the general design of the lock foot is the lock shoe buckle in the front foot.

When riding, the front foot should pedal smoothly. When riding, the upper limbs should be relaxed and the arms should be relaxed. The strength of holding the handlebars is the same as that of holding a child's hand to cross the road. Push the pedal with even force, so that it rotates at an even speed rather than simply pressing down hard.

5. Knee Angle

To check this, hold the pedal in a horizontal position so that the plumb line from the center of the knee joint is just perpendicular to or behind the center of the shaft. If the knee is in front of the center of the pedal axis, it will cause the rider's knee to deviate from the correct position.