Cycling dry goods: riding posture and bicycle adjustment

Note: note that the bicycle should be vertical to the ground at this time.

Last week, we introduced the knowledge of winter riding.

This issue will bring you the riding posture and bicycle adjustment in riding technology.

Balanced and relaxed body posture is the most basic skill of riding.

Correct riding posture can not only obtain good fitness effect, but also the most critical step to prevent injury.

Always remind yourself of your body posture can not only alleviate fatigue, but also bring more pleasure to ride.

1 riding posture generally speaking, for road bicycles, there are three contact points: hand, hip and foot, and the corresponding contact points include handlebar, cushion and pedal.

The height, front and rear position and width of these three parts will affect the correct riding posture of bicycles.

Therefore, a correct riding posture starts from the head to both feet.

　　1.

Elbow angle in the process of riding, the elbow has a certain bending angle and is suspended in the air.

Don’t stretch out like spreading your wings.

If you encounter potholes or road bumps, your arm can absorb the impact force and reduce the pressure on your shoulder.

At the same time, bending the elbow can also increase balance and reduce the risk of falling off the bicycle.

　　2.

Shoulders if the shoulders are not lowered and relaxed when riding, you will feel discomfort in your back and neck.

In order to facilitate the flexible rotation of the neck and prevent back discomfort, keep your shoulders relaxed during riding and don’t stretch your shoulders in the direction of your ears.

　　3.

Toes and knee joints can consciously keep knees and feet in a straight line and maintain a good riding posture.

Excessive knee flexion will only reduce efficiency and overall comfort.

　　4.

An important skill when cycling in a neutral position is to keep your back straight, but don’t straighten too much until the bottom of your back pain.

Relax your spine.

In order not to bend your back unconsciously, you can focus on the force of your abdomen.

When the abdominal muscles are in a state of exertion, it will naturally straighten the back and relax the other muscles of the arms and shoulders.

　　5.

The wrist should be in a straight line from the elbow to the fingertip.

If it is difficult to maintain during riding, there may be a problem with the position of the bicycle parts.

Observe and adjust the bicycle to ensure that the position of each part is suitable for you.

　　6.

Move your knees up and down.

When stepping on the pedal, consciously avoid moving your knees to the inside and outside.

You should move up and down, not laterally.

Many cyclists move sideways when stepping on the pedal, which is the main cause of patella malacia caused by cycling.

If you find that you have corresponding problems, you can train to move your knees up and down and keep them in a straight line.

2.

Bicycle posture adjustment 1 Cushion angle the angle of the cushion should be roughly horizontal.

However, there is no need to be too rigid.

You can adjust it according to yourself.

For example, some men feel that the front end of the cushion compresses the perineum and produces pain during cycling.

They can adjust the front end of the cushion slightly downward to reduce the compression, about 10 °.

　　2.

Cushion height cushion height is the most important part of bicycle setting, especially related to knee joint and pedal force.

Too high cushion will affect the efficiency of treading.

Because the linear distance of treading is too long, it is easy to overstretch the muscle and lead to spasm.

At the same time, too long treading force line will affect the elasticity of the muscle.

Without using the potential energy of the muscle itself, the most key is that too high center of gravity may lead to safety problems; Too low cushion height may cause muscle fatigue and affect the riding efficiency.

Generally speaking, there is a commonly used calculation formula for the adjustment of cushion height: span length × 0.893 = distance from the middle shaft of the five-way joint to the upper edge of the cushion center.

For ordinary cyclists, when the pedal reaches the lowest position on the bicycle, the riding legs are not completely straight and maintained at 25 °; Just bend left and right; In addition, if the rider swings back and forth on the saddle, the saddle is too high.

The most suitable saddle height is 109% of the inner length of the leg, and then make some adjustments according to the thickness of the shoe.

For novices, improving the cushion may feel unsafe.

At the beginning of adaptation, the cushion height can be appropriately reduced, but this time can not be too long.

After the adaptation process is completed for half an hour at most, the cushion height should be restored as far as possible according to the standard, otherwise the riding time will not last too long, and there is no way to adhere to a long distance, such as riding more than 50 kilometers a way.

Riding in this position can avoid knee injury.

　　3.

The height of the handlebars is finally adjusted to the height of the handlebars, which needs to be adjusted with the height of the cushion.

Generally speaking, the drop between handlebar and cushion is less than 5cm.

If the drop is more than 5cm when just contacting the road vehicle, the body is too forward and the burden on the wrist is too large, which is easy to fatigue.

Before we adapt, we’d better control the drop within 5cm as much as possible.

Similarly, in life, the editor found that some riders who are slightly older and have mountain bike riding experience will deliberately raise the cushion too much, resulting in too large drop.

In fact, there are great potential safety hazards, and forming habits for a long time will also cause harm to the body.

　　4.

Treading method is riding a bicycle well with heels, soles and toes? Or ride with the front soles? 　　 (1) Step on the pedal with the heel.

Basically, the ankle joint can’t move due to the limitation of the stressed part.

Therefore, the muscles controlling the wrist joint can’t give full play to their strength during riding.

When riding for a long distance, the wrist muscles can’t give full play to their strength, and may also cause cramps due to long-term tension.

Therefore, this may be an error Correct posture.

80.2% of riders would choose to ride on the front foot.

　　 (2) Step on the pedal in the middle of the sole.

In this posture, the wrist joint is in a certain degree of activity, and it will not cause the wrist to try to keep a certain angle in the front of the foot.

Most cyclists in cities use this posture.

Relatively speaking, this is a labor-saving posture, but this posture is not conducive to mobilizing all lower limb muscles to participate in cycling Because it cannot be fully extended, nature has no chance to burst its full strength.

Moreover, the cushion must be lowered in the middle of the foot.

People will be uncomfortable when they encounter bumpy and uneven roads.

　　 (3) Step on the pedal with your toes.

You can train yourself to step on the pedal with high frequency with your toes, which is conducive to the dredging of lactic acid.

However, if you step on the pedal for a long time, you are prone to fatigue.

You have high requirements for the muscle strength of the lower leg, and you will feel the pain of the lower leg after a long ride.

When you step on the pedal with the front sole of your foot, this posture can increase the swing range of the foot up and down, so as to drive the Achilles tendon to pull the muscle movement at the back of the lower leg, so as to make the Muscle group movement.

It will not be hard, it is easy to exert force and has high efficiency.

In general, the design of locking step is to lock the shoe buckle on the front sole of the foot.

When cycling, you should pedal the front soles of your feet and drive smoothly.

When cycling, you should relax your upper limbs and keep your arms relaxed.

The strength of holding the handlebar is the same as that of holding the child’s hand to cross the road.

When stepping on the pedal, the force should be uniform to make it rotate at a uniform speed, rather than simply stepping on it.

　　5.

To check the knee angle, keep the pedal horizontal.

The plumb line from the center of the knee should be just perpendicular to or behind the axis center.

If the knee is in front of the axis center of the pedal, the rider’s knee will deviate from the correct position..