Working out on a bike is a great way to build aerobic capacity without the harsh impact of jogging or hiking. But even without the step-to-step jarring movements of other workouts, cycling does pose risk for strain and injury. The forces placed on the legs and knees during the constant power output required for high capacity workouts need to be properly channeled -- and recovery should be targeted at relieving stress and tightness. Good bike fit, saddle position and riding technique are all useful in relieving and preventing mild pain while riding, but if your pain becomes severe, or if it persists off of the bike, see a doctor to rule out possible injuries.
Bicycle Fit
Poor bicycle fit is a common culprit of cycling pain. Positioning, training, stretching and equipment changes will not work properly unless your bike fits you to begin with. If you are shopping for a new bike frame, splurge for a professional fitting session. If you've been on the bike for years, consider having a skilled technician check out your form and make suggestions about your style and fit. Sometimes getting the proper fit -- and relieving pain -- can be as simple as replacing your bike's stem.
Saddle Position
Critique your riding position. Knee pain often arises from over- or under-extension of the legs during the pedal stroke, and can sometimes be relieved with just a few millimeters of adjustment. The proper position allows a 30-degree bend in your knee when you're at the bottom of the pedal stroke on either side. Generally, though, you can adjust your saddle based on the type of pain you have. Pain in the patellar tendon on the front of your knee usually means your saddle is too low, while pain in the tendons behind your knee means the seat is a bit high. Make the proper adjustments in very small intervals, working a bit at a time until the pain goes away or lessens.
Pedaling Technique
A good pedal stroke is essential to keeping form on a bike, and it can help prevent injuries from stress. Your pedaling should be smooth and even, and it should not be so fast as to make you bounce in the saddle. Do not pedal too slow, either, since slow cadences require more strain per pedal stroke to achieve the same speed as faster pedal rates. Also note your knee position as you pedal -- they should not splay to the side, but should be vertically aligned with the pedals, or even tilted slightly inward toward the top tube.
Recovery
A good cycling workout may not leave your muscles feeling as tight as a jog around the park, but a solid cooldown and stretching routine are still essential to maintaining health on and off the bike. Budget some time in your workout to spin easy at the end, and take 10 minutes or so for stretching before you head in to shower. Keeping the muscles, ligaments and tendons in good alignment will help prevent knee pain that might arise from tight muscles or imbalanced tendons.
References
- "The New Cyclist Handbook"; Ben Hewitt; 2005
- Colorado Cyclist: How To Fit Your Custom Bicycle
- "The Bicycling Guide to Complete Bicycle Maintenance and Repair"; Todd Downs, 2005
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