Bike Safety by Dr. Bob Duncan

Two of my friends recently traded in their hybrids for full-fledged road cycles. The questions that followed prompted me to write this article. Here are some tips accrued via years of reading and experience that will hopefully help make the transition to road cycling easier and more fun.

1. Learn the correct position on the bike.  The correct position on a road cycle is a learned posture that may feel uncomfortable at first.  An often-ignored point is:  keep your back STRAIGHT.  If your back is arched like the Superdome, you may be hurting it, in addition to losing power and aerodynamics.  The ability to attain such a position is primarily through the flexibility of your hip sockets, hamstrings and low back.  A great user-friendly tape to help is "Yoga for Athletes" by Jimmy Yee, which can be purchased at Target for about 10 bucks.   There is a lot more to bike fitting and positioning than this however, Lutherville Bike Shop can field your questions.
2. Stretch your hamstrings.  Once a day lie on your back, bend one hip up to 90 degrees so that your knee is pointing to the ceiling.  Grab behind your leg just on the thigh-side of your knee.  Slowly extend your foot towards the ceiling until you feel the stretch in your hamstrings, the muscle on the backside of your thigh.  DO NOT BOUNCE!  Hold this for 30 seconds.  Repeat on the opposite side.  Your goal is to get your leg as straight as possible.  Not only will flexibility here allow you to attain the biking posture more easily and safely, it will protect your low back from injury in your daily life.
3. Strengthen your core muscles.  What are they and why are they important?  Your core, or trunk, is enveloped in muscles that help you do EVERYTHING in your daily life, from breathing, turning in bed, lifting things and sitting upright.  They also protect your low back from injury.  Most relevant here, they allow the transfer of power from your pedals to the road.  Try seated crunches while sitting idly during the day.  To do a crunch, tighten your belly muscles, flatten your back against the seat and try sliding your buns forward.  Your breathing will be shallow and chest-oriented.
4. Move your hands.  Most of the hand-related problems of cycling have to do with too tight of a grip in the same spot.  Once you are familiar with the handling characteristics of your new steed, loosen your grip a little.  When your hands are on the top of the handlebars, alternate placing your thumb on top of the bar next to your index finger, then below the bar opposing your four fingers with the bar in between.  Next practice going from the handlebars to the brake hoods to the drops (the low-hanging curved part) and back again.
5. Beware of any genital or leg numbness.  Recurrent or persistent numbness in the groin, genitals or lower extremities could be foreshadowing bad things in the offing (e.g. sexual dysfunction).  Pressure of the saddle on your tender private parts is the usual culprit.  When riding, alternate sitting and standing, shifting your weight while riding.  A saddle adjustment, like lowering the nose may be necessary.  Sometimes one of the more 'body-friendly' saddles may solve the problem.
6. Consider clipless pedals.  Although requiring a cash outlay and time investment to familiarize yourself with the pedals, once you are accustomed to the safety, security and improved power transfer, you will never go back to clips again.  No more slipping off the pedals.  Plus enjoy the advantage of '360 degree power'.  Your workout improves.  Headwinds don't seem so stronghills don't seem so steep.
7. Cars are NOT your friends so follow the 'Rules of the Road'.  Always obey the same rules that cars are obliged to follow.  Stay to the right.  Stop at stop signs and red lights.  Slow at intersections and make your presence known either by brightly colored clothes or a whistle or both.  Always scan intersections, especially for oncoming cars turning left across the road in front of you, a VERY risky scenario indeed.  Be courteous, even when you may not feel like it.  Plan ahead and go on roads with little traffic and/or wide shoulders.  And ALWAYS wear a helmet!

Dr. Bob Duncan is a practicing family physician and an avid cyclist.