7 Bike Fit Tips for Older Riders

By Coach John Hughes
I lived and coached in Boulder, CO for 24 years. I took about 100 clients to the Boulder Center for Sports Medicine ( BCSM ) for bicycle fits by my good supporter Andy Pruitt and his staff. Andy founded the BCSM. He ’ s the dean of bicycle fitters. He ’ sulfur fitted riders in the pro peloton, causal riders and everyone in between. I took one 50-year-old client to see Andy. Andy measured the node ’ south office output, fitted the bicycle correctly and re-measured the office output : five percentage more exponent !

You can read about Andy fitting one of my clients on my web site.

1. Get a current bike fit

Our bodies change as we senesce and as a solution bicycle fit is dynamic. In my extremist rush days I was six feet tall. now I ’ megabyte five feet 10 inches, which changes the saddle altitude and the position of the handlebars on my extremist race motorcycle and my tour motorcycle .
Cross-country ski temper is about over and to celebrate my 72nd birthday I skied 90 days. I besides stretched daily. I equitable got on my tour bicycle for the beginning time this class. Because I ’ thousand more flexible the handlebars are excessively close .

2. Fit the bike to you.

Don ’ t try to fit your body to the bicycle. Because our bodies change over time your front-runner motorcycle you ’ ve been riding for years may no long be the best bicycle for you. If you have a frame of reference that ’ s about the right size you can adjust bicycle seat and handlebars to the adjust positions. If your frame is the wrong size or blueprint then invest in a different motorcycle. For model, a race inning is stiffly sol more ability is transferred to the wheels ; however, because it ’ randomness besotted it besides transmits more shaking and bumps from the road to you ,

3. Saddle height.

The compensate bicycle seat altitude depends on your ride and physiology. Both your type of riding and physiology may change over time. In general, the lower the saddle altitude and the sharper the lean of your knees, the more power the rider has, but besides the more stress on the front of the stifle. A higher saddle acme is better for survival. But if your saddle is besides high this may cause trouble on the back of your knees. besides if your charge is excessively high your hips will rock side to side as you pedal, which will increase friction in your crotch and may cause saddle sores. To check if your saddleback is besides gamey pull up your jersey or shirt so the clear of your shorts is visible. Ride with person watching you from the rear. The top of your shorts should be a stable line. If each side rises and drops as you pedal then your saddle is besides high. If one english drops more than the early then you have a shorter leg on the side that drops more and you ’ ll need a shim in your shoe .

4. Saddle choice.

One rider had a very light racing saddleback on his motorcycle and complained his butt suffering. Andy pointed out that with a more comfortable albeit heavier saddle he could ride more, have more fun and get fit .
Most of your weight unit should rest on your sitz bones. The width of the sitz bones varies among riders. If your saddle is excessively narrow or excessively wide your weight will be on your genitalia – you know how that would feel. dependable motorcycle shops have a tool to measure the width of your sitz bones as a guide to choosing a saddle .
A lightly padded bicycle seat may help ; however, besides much slog increases friction in your genitalia and may result in saddleback sores .
I wrote a column about 10 tips to prevent bicycle seat discomfort .

5. Handlebars position.

If your handlebars are excessively far from the saddle or besides moo you ’ ll be stretched out on the motorcycle. You may be more aero ; however, the stretch position much causes neck and shoulder annoyance. The next time you ride pay attention to which position of your hands on the handlebars is more comfortable for your upper body. If it ’ s most comfortable with your hands on the top of the bar near the stem or on the curve just outside the top, then your bars are excessively far away and you need a different stalk. The most comfortable military position should be with your hands on clear of the brake hoods.

I wrote this column on 4 things to do to prevent upper consistency tire .

6. Gearing.

No count how diligent you are, your legs are less powerful nowadays than 10 years ago. In my 20s my bicycle had 52 and 42 tooth chain rings and a five speed 14-24 freewheel. In my 30s and 40s my extremist race motorcycle had 53 and 39 tooth chain rings and an eight rush 12-28 cassette. In my 50s I changed to triple chain rings to get lower gears and a nine rush cassette. nowadays in my 70s it ’ s clock time to retrofit smaller chain rings .
here ’ s a good column on What ’ s the optimum cadence ?

7. E-bike.

If lower gears don ’ thyroxine allow you to ride comfortably or on the kind of terrain you ’ d like to ride it may be time for an e-bike — I ’ thousand considering one .
I wrote this column on Anti-Aging : e-bikes, fun and fitness .

Where to Get a Bike Fit

Trainers and mechanics trained at the BCSM by Andy Pruitt founded Retül, which does bike fits and advises on equipment. Bike shops around the populace have personnel trained by Retül .
Anti-Aging 12 Ways You Can Slow the Aging Process My 107-page eBook explains the physiology of aging and how to assess your current seaworthiness. It includes exercise programs for cardiovascular health and survival, training with intensity, addressing muscle atrophy, getting more flexible, improving your balance wheel and slowing bone loss. It includes a twelve stories by Andy Pruitt, Gabe Mirkin and early riders aged 54 to 82 about their personal experiences .
Stop Cycling’s Showstoppers A show-stopper is anything that interferes importantly with your ride. My 65-page eBook has 10 chapters about how to prevent showstoppers and what to do if one of them afflicts you. In addition to bike fit and ease on the bicycle, I cover proper train, optimum nutrition, environmental issues ( inflame, coldness, rain, wind ), ailments ( cramps, indigestion, heartburn, nausea and diarrhea ), riding techniques and injuries. Stop Cycling’s Showstoppers is a workbook. Each chapter includes a checklist for you to evaluate your ride and what you need to work on.

Coach John Hughes earned coaching certifications from USA Cycling and the National Strength and Conditioning Association. John ’ s cycling career includes course records in the Boston-Montreal-Boston 1200-km randonnée and the Furnace Creek 508, a Race Across AMerica ( RAAM ) modifier. He has ridden solo RAAM doubly and is a 5-time finisher of the 1200-km Paris-Brest-Paris. He has written over 40 eBooks and eArticles on cycling train and nutrition, available in RBR ’ s eBookstore at Coach John Hughes. Click to read John ’ s full bio .

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Category : Bicycling Guideline
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