CYCLING
What can we do for cyclists?
1. BIKE FIT (BIOMECHANICAL & MUSCULOSKELETAL ANALYSIS OF CYCLING)
Whether you’re a racing cyclist or a commuter, this is one of the best things you’ll ever do as a cyclist. Why? Getting set up on your bike correctly helps to:
- Optimise your performance / power output
- Prevent or treat injuries
And let's face it - there isn’t a cyclist alive who doesn’t want to ride faster or more comfortably! A bike set-up is all about prevention of problems and about performance.
Why use a cycling physio to fit your bike? A physio who has an interest in cycling has all of the background training in injury treatment and prevention, as well as human biomechanics and cycling biomechanics. This means that we can more directly relate any problems (such as pain, injury or poor performance) to your individual situation and goals. David is a keen cyclist himself and races on both the road and the velodrome, and uses mountain biking for recreation. So he understands the needs of bike riders from racers to recreational or commuter.
2. INJURY MANAGEMENT & PREVENTION
Once you are set up correctly on your bike and have learnt how to monitor and maintain your body, then the only other time major physio treatment is usually required is after a crash! We suggest booking an appointment for treatment within a week of a crash even if you suffer only minor grazes. Why? Many times during (even "minor") crashes your spinal alignment (amongst other things) can be affected, resulting in sitting crookedly on the bike. This often leads to knee or back pain down the track, as sitting crookedly can lead to one knee tracking outwards (further from the top tube) and the other inwards (closer to the top tube). Knees generally like moving in straight lines, not crooked ones if they are to remain pain free! So if you notice that one knee is closer to the top tube than the other, or your pelvis is not sitting straight on the saddle, then you probably may need to do something about it (like book an appointment to get your alignment straightened out)!
MORE ABOUT BIKE FITTING
What does this involve? Usually 90-120mins of analysing you, your bike and how the two of you “fit” together. Both man and machine are capable of changing - man can adapt and machine can be adjusted. For people in pain whilst pedalling the aim is to answer questions such as should we adjust the bike or help you to correct some structural problems of your own. Can we put you into your optimal position instantly or would it be smarter to gradually improve your position so that your body has time to adapt to the change (for example as you gradually improve your flexibility)?
Cycling is a highly repetitive activity where small changes can make a big difference. Literally thousands of repetitions of pedalling occur during a single week of recreational or training rides (eg at a cadence of 90 for only 4 hours of riding per week = 21,600 revolutions / week). So it is not hard to see that a small biomechanical fault can result in significant pain!
Our principles involve individualised bike fitting. We aim to create a fit that meets your goals and your own body’s abilities (not everyone can physically get into Cadels’ extreme time trial position!). We aim to get you into the best position for both power production, aerodynamics and comfort that your individual body can achieve. If we can improve on this over time by identifying and teaching you how to correct any structural faults (eg tight hamstrings or gluts) then we will teach you this as well, and perhaps re-adjust / improve your position in the future as your body improves. In a bike set-up we typically include the following:
- Musculoskeletal assessment of the cyclist
- Biomechanical analysis of cycling technique
- Position correction
- Recommendation on any parts or equipment that may better meet your needs
- A written report of your recommended set-up and any changes we have suggested
Bike set-ups are done in the clinic on your own bike using our mag-trainer.
- Cost: $270
An example of problems that can be identified and remedied during a bike set-up:
The photos above illustrate 3 different knee positions (left to right) that can be caused by either bike set-up faults or by structural faults in the cyclist: Too much external rotation, correct alignment, too much internal rotation.
The purpose of a bike set-up is to identify the problem and its cause (eg structural faults in the cyclist that result in excess external rotation of the knee might include hip tightness, ITB tightness, foot alignment problems, sitting crookedly due to a spinal problem, leg length difference. Bike set-up faults that can cause excess knee external rotation include incorrect pedal width, incorrect saddle height, a damaged or crooked saddle to name but a few).
Both too much external rotation (or for that matter too much internal rotation) can lead to knee pain, so you can quickly see that there are many possible causes of knee pain in a cyclist and that a "one size fits all approach" to knee problems is generally doomed to failure. This simple example illustrates why an individualised analysis and solution is so important.
For more information about cycling injuries and bike set-up please see new website, cyclephysio.com.au