Discussion Board

Guys,

Over the past couple of years I have got fairly seriously into cycling as an exercise activity (non-competitive). By serious I mean that I own 6 bikes (5 are operational) and over the past year I’ve averaged 26 kms per day.

In that time I have learnt a lot of things to do and things to avoid. Is there any interest here in a series of brief articles setting out some of the things that I’ve learnt?

I'd love to hear what you've learned. I've been bicycling myself. I love riding I had to get a bike that worked for me which I finally found. Most were putting my hands to sleep but my Townie doesn't.

it would be great so see what you've got, Hamster. thanks!

(btw, is there a wheel in your life?

I'd be very interested Hamster.

Hi Hamster,
I am a new bike rider, have been riding about 6 weeks. I only have one bike, a hybrid and I ride 5 times a week anywhere between 10 and 18 miles. I would love to learn more about biking technique. Last couple of weeks I started having knee pain and was wondering if it could be due to improper foot placement or technique. Going to the bike shop today to buy clips and bike shoes (maybe that will help), at least I will be more efficient. Bring it on!

You might want to check bike fit as well to make sure you are not straining your knee. There are fit calculators on line. The bike shop might be able to help you, too, although not all bike shop employees are knowledgeable about fit.

I also find that ramping up my mileage too quickly or trying to go up steeper hills than I'm ready for will cause knee pain. The muscles have to develop to support the level of exercise. I'm a firm believer in warm up (in easier gears) and cool down (in easier gears) is essential, as well as plenty of stretching afterwards.

Have fun!

I am really embarrassed, but I didn't have a fancy bike growing up. I had the standard bike with coaster brakes and no speeds. I feel so uncordinated when I try to ride a bike. I feel like one of those folks who can't walk and chew gum at the same time.

Years ago I did purchase one, and I'd run into cars and fences trying to stop the thing. I figured before I hurt a child or myself maybe I better give up.

In theory cycling puts less strain on the knees than does walking, so I expect that your problem is either one of technique or fit. Sheldon Brown goes into cycling pain more fully than I can here.

http://www.sheldonbrown.com/pain.html

The most likely cause is that you are trying to ride in too high a gear. The aim is to have the pedals going around at 90 rpm, at that speed very little pressure should be needed to keep you moving.

Another likely reason is that your saddle is too low. When the pedal is at the bottom of its stroke your leg should just have a slight bend. If it's more than that you are not getting full benefit from the down stroke and then lifting the knee really high on the up stroke. Your local bike shop (LBS) should be able to check this and adjust if necessary.

Another possible reason is that you are cycling with your knees pointing outwards. Your hips, knees, feet should all be in a straight line. Sheldon gives a better description of this than I can.

If you have stiff knees and long cranks then this could be another reason. However, this is a less likely reason than the others.

Firstly try using lower gears, get your saddle height checked and keep a nice straight line between hips, knees and pedals.

I hope this helps.

If I might make a suggestion I'd avoid using clips until your knee problem is resolved. Poorly adjusted clips can also cause knee problems so you risk adding another possible cause.

Clips are great because you can pull-up on the pedals as well as push down. There are basically 2 types mountain bike and road bike. Really up to you which you get. For my everyday cycling I use the mountain bike type because I can walk normally in the shoes.

However you are now securely attached to your bike so if you stop and fail to unclip in time gravity takes over and a sideways tumble ensures.

When you get your clips practice clipping in an clipping out while holding firmly onto a fence or similar for a minimum of 30 times. It must become automatic - drop heel twist to the side.

Once this is mastered find your self a nice quiet place to clip-in ride a few meters, stop clip-out and then keep repeating until thoroughly bored. You can still expect to take a sideways tumble but these should be rare.

Enjoy your rides and the distance you're doing is impressive - congratulations.

Rapidly increasing your mileage will cause tiredness and muscle soreness but if your bike is a proper fit and you're using your gears properly knee pain should not be occurring.

Steeper hills should also not cause knee pain, change to your small front chain-ring and onto a big back cog. Keep spinning at around 90 rpm and climb slowly but effortlessly.

Today I had my first flat for several months. Annoying, but not really a problem. I was planning to cover puncture repair in a future post, but having just experienced one I'm feeling inspired.

The risk of a puncture should not be seen as a reason not to ride a bike. The trick is to have a plan. The plan could be to ring your husband/wife, walk, call a cab, catch a train whatever suits your circumstances. Of course actually repairing the puncture and continuing the ride is best.

The tools you will need are tyre levers, pump, a small pair of pliers and replacement tube. There are a number of videos on YouTube showing how to repair a puncture.

There are a couple of tricks, firstly if it's a back tyre move the chain onto the smallest cog. This makes putting the wheel back on easier.

When you've removed the old tube, check carefully inside and outside the tyre looking for whatever caused the puncture. If it's still in the tyre remove it with your pliers.

Before putting the replacement tube into the tyre first inflate it slightly this ensures that it isn't twisted inside the tyre and reduces the risk that you will catch and puncture it when putting the tyre back on.

Punctures are annoying, but provided you have a plan they are not a reason not to ride.

Hamster,
I noticed that you spelled tire differently than I, so I wondered where you were from. I automatically thought Great Britian, but Australia, even better!
I went 16 miles this morning, and very little discomfort. I am thinking that the pain is just inexperience, improper placement. Now I'm in a quandry, choices, do I go with clips or toe straps (cages)? That is the question. Hopefully when I make it to the bike shop, they will give me enough info to make a wise decision.

You rode 16 miles and with only slight discomfort. Impressive By my rough calculations you've burnt off the equivalent of 1 1/2 Big Macs or 7 or 8 apples.

Sheldon Brown gives a description of the different pedal choices.


http://www.sheldonbrown.com/gloss_p.html#pedal

If you read what Sheldon has to say and follow some of the links all should become clear. Just to confuse things the type of pedal that comes with a clip, like these:


http://www.transport.wa.gov.au/cycling/ ... _pedal.jpg


is actually called "clipless". Historically it makes sense, but without understanding the history it seems silly.

Really what type you go for is partly a person choice and partly the type of riding you do. On the bike I use for commuting I have a set of plain BMX pedals. These allow me to get my foot down onto the ground quickly and also I can wear a cheap pair of runners so when they get wet and covered with dirt it doesn't really matter.

This link give a good description of clipless pedal systems and how they should be set-up

http://www.caree.org/bike101cliplesspedals.htm

Toe-clips pretty much became obsolete in the 1980s but look really cool on the older steel-framed bikes.

Hi All,
I ended up going with a clipless recessed pedal, and bought shoes that allow me to walk around in them. I couldn't believe how quickly I was able to catch on to the system. So the next day,(yesterday) I went riding with a couple who belong to our local riding association. They are used to going on long rides (which I am not). I want to join them on their rides, so they allowed me to ride with them. It was really nice to have someone to talk to during the ride. We went 20 miles, and they thought I would have no problems keeping pace with them on their longer rides (telling me that I could stop and go back at any point during a ride). I felt greatly encouraged! I think the "clips" really helped, and I only fell once. I learned that when I unclip I need to immediately move that foot or it will be clipped in again as it was! The couple I biked with yesterday are in their late 70's (you couldn't tell it by me). I want to be like that when I am their age (she is old enough to be my mother, I'm 53). They have one rider who is 87! It is not unusual for them to go 40-50 miles a day. She rides all over the country and Europe, and participates in rides that are 5 days long and rides 50 miles a day. At the age of 78, I am so impressed!

Wow goal, I am so incredibly impressed. A 20 mile ride is no minor achievement and only one fall. Again I’m impressed. I’ve seen experienced riders pull-up at a set of lights, forget to unclip and over they go. The funny thing is that these falls always appear to occur in slow motion .

The recessed type of clipless pedal is a good choice. I use that type on my normal rides as they allow me to walk around normally. Clips help because they allow you to pull-up on the pedals as well as push down.

Cycling is an excellent exercise as it is easier on the joints than even walking but gives the heart and lungs a real workout. I’ve frequently been riding along at a good comfortable pace and been totally blown away by a really old dude so I not surprised that you’ve met an elderly couple who are excellent cyclists.

Have you noticed how friendly most people on bikes are?