1. Equipment for Handicap Riders
Handicap cycling is an activity enjoyed by people with a wide variety of handicaps. People with mental or intellectual disabilities can participate in cycling with a few adjustments. Three wheel cycles provide a solid base and can support adult weight. For riders with intellectual disabilities, a hand break and a limit on the top speed are helpful when biking.
2. Exercises Required
To build up your strength for handicap cycling, build arm strength using a simple weight program. Start with a 10 lb. free weight or dumbbell. Bend your arm at the elbow and bring the weight to your shoulder. Curl the arm up slowly, hold for a count of two and then curl back down slowly. Repeat 15 times and then switch to the other arm. To strengthen your shoulder muscles, take the same weight and bend your arm so that the weight is at shoulder level. Push straight up, until the arm is straight. Bring the arm back down. Now push the arm out, but this time, at an angle. Repeat 10 times and then switch arms. These exercises all benefit disabled cyclers.
3. Health Benefits
Cycling is an excellent cardiovascular exercise. It enables people with mobility issues the freedom of moving quite quickly and the benefits of fresh air. To make the best use of cycling, rides should be at least 30 minutes long with a variety of terrain, up and down hills. Cycling is an individual sport, but there are many hand cycle teams available and cycling groups are very welcoming to handicap bike riders.
4. Long Distance Rides
Practice short distance rides first to get a sense of the level of effort required. Then organize a longer ride when you feel more comfortable and have endurance. For riders with intellectual disabilities, a tandem or group cycle may be the most effective method. Cycles can be adapted so that the pedals do not move, or the feet can be secured to the pedals using simple Velcro straps to avoid injuries to riders. Hand cycle riders training for long distance rides or races benefit from joining a cycling group or getting support from a professional trainer. All the same obstacles and issues in long distance cycling apply to hand cycle riders.
5. Hand Cycles
For users with physical disabilities that limit leg strength, hand cycles are wonderful. On these cycles, the frame of the bicycle is allows the legs to be parallel to the ground, with two back wheels and one forward wheel. The arms move the pedals to power the bike forward. This style of incumbent cycle is very popular with athletes who have suffered a back injury.
Member Comments