1. Easy to Dismiss the Position
Because cycling is such a relatively easy sport to do for long distances and long periods of time, especially on flat surfaces, it is easy to develop kinks and cramps if your bike doesn't fit you correctly. Yet cyclers, mostly weekend warriors who tackle the roads like they are the final frontier, often ignore the ergonomics required to remain injury free. Pay attention to how your body feels when you ride. Pay attention to what your body tells you when you get off the bike at the end of a long ride and you will know if you are riding ergonomically correctly.
2. Change up
Learn to adjust your bike to support different areas of your body that might be under too much stress. If you've been riding for a long time and begin to fell shoulder strain, stop and lower your seat or raise the handlebars. Adjust the seat height if you are feeling a pull in your hamstrings.
3. Choose Your Bike With an Ergonomic Eye
Before you even take on the sport of cycling, give your fitness level, all its strengths and weaknesses, an honest appraisal. Certain types of bikes put different strains on the body. Off-road cycling, for example, is very stressful on the hand and wrists and not the best choice of biking for people with carpal tunnel syndrome. Athletes with consistent back and neck problems probably should not take up touring bicycling because the back is so involved in the riding. Choose a hybrid instead that will allow you to sit up a little straighter.
4. Wear and Tear
Cycling is one of the worst sports to address lack of range of motion. Overuse of muscle groups creates stiffness that leads to injuries if a cycler doesn't balance his workouts with cross training that gives other body parts a workout. Floor exercises are a good compliment for cyclers because you can bend and twist the body in alternate positions from those in which you ride. Crunches and twisting should be an integral part of any cyclers training regimen. Sports, such as swimming, provide an alternate resistance needed by the arms and legs as well.
5. Sit Comfortably
Choose a bike seat that feels comfortable. Do not try to be fashionable and sleek. The comfort level of your seat will affect your entire body and how you feel about your cycling experience. Wide, padded seat are way easier to take for long rides than narrow, hard seats. Don't worry about what others may think about your seat; you can laugh all the way down the trail and pass them on the side of the road, massaging their sore and tender rumps.
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