Bike fitting is essential for maximising performance and minimising injury risk. Dan Boyd, is a highly specialised physiotherapist that specialises in clinical bike fitting and injury prevention. Dan uses Geniomized® 3D motion capture and analysis, in combination with his 12 years of clinical experience to deliver your optimal bike position and set up to improve your performance and prevent injury.
Dan will also provide a clinical and movement screening using hand-held dynamometry (HHD) and goniometry to provide objective data about your joint range of movement and strength. This data helps Dan to fully understand your body mechanics and imbalances, which can be accounted for and incorporated for into your Bike Fit.
There are common trends that Dan has noted within the cycle clinic and simple things that he repeatedly prescribes. Addressing these easy fixes takes less than 4 minutes!
- Tight hip flexors
- Thoracic spine stiffness
- Dynamic strength (specifically ‘AOS’ – the anterior oblique sling)
Tight Hip Flexors
This has to be THE most common stretching exercise I prescribe to cycling clients. The repetitive nature and position we all cycle in causes our hips to become very tight. Tight hips can cause back and knee pain. But more critically it can also affect your performance and recovery.
This stretch should be a main fixture in your post-cycle routine.
- Form a lunge position,
- Tilt your pelvis back
- Lean through your front leg putting a stretch on the kneeling leg.
- Hold for 2 x 30secs – repeat three times
2. Neck Trouble
I rarely get too far in an assessment without someone mentioning the pain they experience in their shoulders and upper back especially when on long rides.
An easy problem to solve in most cases. You must ensure the fit on your bike is not causing excessive pressure through your shoulders. You can also work on your thoracic mobility to ensure that the cumulative effects. I believe the most effective exercise is this one and its super-quick and easy to do!
- Lie over a foam roller providing extension to the mid thoracic – move up or down slowly and gently.
- Repeat for 2-3 minutes.
Consistently working on your core is something all cyclists should have as part of their routine.
A plank with alternate leg lift is a great start to improving your dynamic stability on the bike. You should aim to achieve 30 seconds and push onwards from there – the longer the better (but you must have good form!).
- Assume a standard plank position – alternate leg lifts every 2-3 seconds – nice and slowly!
- 2. Try and hold for 45-60 secs – repeat 3-4 times.
One of the very best exercises which really challenges your dynamic stability is a Swiss ball plank and twist.
This is a great exercise for challenging your core stability. This will keep you in in the saddle more comfortably as you push up those miles up. This is ONLY for the experienced riders / athletes reading this!
- Feet on the ball – bring your knee into your chest
- Rotate your body and kick your leg through – repeat each side.
- Repeat each side six times. Repeat 2- 3 sets.