Bio-mechanics is a term often neglected with cycling enthusiasts. We think, come on ! I've been riding a bike since I was a kid!” Right? So what is all this hype about?
Cycling is a highly precipitous activity. Many of us have transitioned into this sport from running, to avoid the damage of pounding on our feet and the dangerous jarring of our bodies. Analyzing where our lactic acid is building is an excellent method of confirming proper bio-mechanics If you feel a pain in your knee; look down and confirm that your kneecap is tracking between your 1st and 2nd toe. Many beginners will attempt to ride with their knees out. Work through this poor execution on bio-mechanics BEFORE adding resistance.
Moving up the body, lift the rib cage to allow open breathing. We spend most of our time ~37 mins in a 46 min ride) in our aerobic zone. Our energy creation comes in direct proportion to our ability to bring in oxygen. By lifting sternum we open the chest cavity allowing our lungs to expand to maximum volume. Proper bio-mechanics comes from the core. When the vertebrae through our back are aligned and our core abdominal muscles engaged, we can move into the next level…proper breathing. (next article)
Now I want to focus on an area of the body that I learned about too late. Proper core engagement means when we have moderate resistance, we could lift the hands from the handlebars, without changing our bio-mechanics To understand this less than 10 pounds of pressure, visualize playing the keys of a piano. Changing hand positions often, keeping the core engaged, and the hands light minimizes the dreaded tingly fingers.
As in other areas of our life; when we perform with excellent mechanics we increase our overall flow. Allow 8 minutes in the beginning of every ride to re-evaluate the minor adjustments required to demonstrate excellent bio-mechanics Periodically through the ride, from toe to head; confirm the mental discipline has continued and keeps the body in optimal bio-mechanics.
A pottery wheel spins around many times like our feet in the pedals. With each spin mold your body into your best bio-mechanic form. Establishing this foundation of muscle memory, body awareness, and risk minimized riding allows our mind to move beyond immediate physical awareness.
Bonus: Ask a friend to video record your stationary bike riding from different angles. Can you find bio-mechanic improvement areas? Another strategy is to analyze yourself from mirrors reflecting at different angles. What did you learn by observing your bio-mechanics from a new perspective?
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