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You would have seen the jazzy, light,
practical outfits professional cyclists wear
today-you might buy some when you get really serious.
SHORTS
Cycling shorts or "knicks", are made of lycra with a chamois sewn
into the crotch to
reduce abrasion and jarring.
SHOES
Shoes should have a stiff sole for better power transfer. Most cycling shoes
have a
plastic moulded sole and cleats for better grip. The most important factor
is proper
fit.
JERSEY
Cycling jerseys have pockets for any food you require during a race. You
should wear
a lighter "under shirt" underneath. Polypropylene is ideal although
traditionalists
prefer wool.
SKINSUIT
One-piece Lycra suits are worn by cyclists on the track, in criteriums or
in time trials.
TIGHTS
Leg warmers or tights are designed to reach from ankle to thigh, and can
be
removed while riding if the day becomes warmer.
HELMET
To compete you will need an approved helmet. In most states you must wear
a
helmet on open roads-which makes sense since helmets do prevent head injury.
Make sure your helmet fits.
SUNGLASSES
Racing cyclists use a variety of lenses: as well as the normal polaroid,
riders may
choose iridium lenses for bright days, red or yellow lenses for overcast
days; and
clear lenses for rainy days.
Did you know that the way you position
your body on your bike will affect the way
your hike handles, and how efficiently you ride? The height and position
of your
saddle, as well as the placement of your hands and feet are all important.
SADDLE HEIGHT
A saddle set at the wrong height-too high or low-reduces your cycling efficiency,
making you work harder. It can also cause knee injuries. A simple method
of
working out your ideal saddle height is to sit on the seat, place your heels
on the
pedals and pedal backwards. If you can barely just keep your heel in contact
with the
pedal at the bottom of the stroke, the seat is at the right height.
A more accurate method is to measure
your crotch-to-floor distance. To do this stand
against a wall, insert a hook between your legs and raise it until it touches
your
crotch. Then measure the distance from the top of the book to the floor.
The
optimum saddle height is 109% of this measurement. The saddle height is
measured
from a point level with the top of the seat to the centre of the axle.
SADDLE POSITION
A bicycle saddle will slide forward and backwards on its rails in the seat
post clamp.
To determine where to position the saddle, sit on your bike in the normal
riding
position with the cranks horizontal. Locate the centre of your knee, and
have a
partner drop a plumb line (a length of string with a weight on the end)
from the
centre of your knee, between the crank and the frame. Adjust the saddle
backwards
or forwards until the line passes directly over the centre (or slightly
behind) the pedal
axle. The saddle should point forwards and sit horizontally.
FOOT PLACEMENT
The cleat on your cycling shoes should he positioned so that the hall of
your foot is
centred over the pedal axle, with your heel slightly angled towards the
crank. To
determine cleat position, put on your cycling shoes with the cleats screwed
in but not
affixed. Have a friend trace around the cleat before tightening the screws.
HAND PLACEMENT
Where you place your hands on the handlebars varies with the type of riding
you are
doing. When riding in a pack or long distances, it is more comfortable to
ride with
your hands placed on top of the bars-either on top of the brake levers,
on the upper
bends or in the middle of the bars. When riding intensely or fast, position
your hands
forward in the curve of the drops. Your grip should always be firm but relaxed
- don't
strangle the bars! Keep your elbows and shoulders relaxed as well. This
way, if you
get bumped, your upper arms will absorb the shock.
Keypoints
· Make sure your saddle is at the right height and position before
riding.
· Get into the habit of correctly positioning yourself on the bike.
Developing a good
riding technique from the outset will improve your cycling performance and
prevent
unnecessary injury.
