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== Introduction  ==
== Introduction  ==
[[File:Cyclist Emilia Fahlin SWE (8597987314).jpg|right|frameless]]
A key objective of [[Biomechanics In Sport|sports biomechanics]] is to improve performance while reducing the incidence of injury. Knowledge of the [[biomechanics]] of cycling  benefits recreational, competitive and rehabilitating cyclists and physiotherapists.


A key objective of sports biomechanics is to improve performance while reducing the incidence of injury, and knowledge of the biomechanics of cycling can benefit recreational, competitive and rehabilitating cyclists alike.
The aim of biomechanics applied to cycling is to improve the cyclist’s interaction with the bicycle, with the aim of ensuring the comfort of the position (posture) and the efficiency (of pedaling).


The study of cycling biomechanics provides understanding of how the body applies power to the bicycle and the way external forces effect the cyclist. This understanding allows recreational cyclists to position themselves for optimal comfort and efficiency and competitive cyclists to improve their performance in competition. It also helps physiotherapists to derive maximum benefits from the use of stationary ergometers and that the demands placed on their patients will improve their condition, not harm them.
In fact the practical purpose of biomechanics applied to cycling is to create products and services derived from scientific research that are valid for achieving the comfort (posture) and the efficiency (pedaling)<ref>Velo system What is biomechanics applied to cycling or bike fitting? Available:https://velosystem.com/ciclista/cycling-performance/biomechanics-and-bike-fitting/?lang=en (accessed 18.12.2021)</ref>.<ref name=":0">Sports performance Cycling biomechanics Available:https://www.sportsperformancebulletin.com/endurance-training/techniques/cycling-biomechanics/ (accessed 17.12.2021)</ref>


Power output is important for both recreational and competitive cyclists. The ability to apply pedalling forces effectively in training and competition is a major concern, while correct positioning is critical for successful performance and injury prevention<ref>Sports performance Cycling biomechanics Available:https://www.sportsperformancebulletin.com/endurance-training/techniques/cycling-biomechanics/ (accessed 17.12.2021)</ref>. To delve into this further see [[Bike Fit]]<br>
== Clinical Implications ==
[[File:Cycle lanes.jpeg|right|frameless]]
The global bicycle market size was valued at USD 54.44 billion in 2020.


A survey in 2014 estimated that over 43% of the United Kingdom population have or have access to a bike and 8% of the population aged 5 and above cycled 3 or more times a week. <ref>Cycling UK Statistics. (accessed 24 May 2015) http://www.cyclinguk.org/resources/cycling-uk-cycling-statistics#How many people cycle and how often?</ref> With such a large amount of people cycling, whether it be professional, recreational or for commuting this increase the chance of developing an injury, so it is time we understood the biomechanics of cycling.
The number of people opting for bicycling as a form of leisure is anticipated to grow. Bicycles are a convenient form of [[Therapeutic Exercise|exercise]] to ensure a healthy life, free from [[obesity]] and other disorders.<ref>Grand view research Bicycle Market Size, Share & Trends Analysis Report By Product (Mountain, Hybrid, Road), By Technology (Electric, Conventional), By End User (Men, Women, Kids), By Region, And Segment Forecasts, 2021 - 2028 Available:https://www.grandviewresearch.com/industry-analysis/bicycle-market (accessed 17.12.2021)</ref>  


== 3 Points of Contact  ==
With such a large amount of people cycling, whether it be professional, recreational or for commuting this increase the chance of developing an injury, so it is time we understood the biomechanics of [[:Category:Cycling|cycling]].


== Points of Contact ==
There are 3 points of contact in cycling. Meaning 3 points of the body that make contact with the bike:  
There are 3 points of contact in cycling. Meaning 3 points of the body that make contact with the bike:  


*Pelvis on the saddle  
*[[Pelvis]] on the saddle
*Hand on the handlebars  
*Hand on the handlebars  
*Foot on the pedal
*[[Ankle and Foot|Foot]] on the pedal


Something to be aware of is that these areas can undergo sustained amounts of pressure and compression which can cause numbness, pain and weakness. <ref>Burt P. Bike Fit. Bloomsbury: London. 2014</ref>  
Something to be aware of is that these areas can undergo sustained amounts of pressure and compression which can cause numbness, pain and weakness eg [[cyclist's palsy]], [[Cyclist's Neck|cyclist's neck]]<ref>Burt P. Bike Fit. Bloomsbury: London. 2014</ref>  


== Phases of Cycling/Pedalling  ==
== Phases of Cycling/Pedalling  ==


There are 2 main phases of the pedal cycle; the power phase and the recovery phase. If you imagine the pedal cycle as a clock face and you start with the pedal at 12 o'clock, this is known as Top Dead Centre (TDC). The pedal is then pushed down from 12 until 6 o'clock, this position is known as Bottom Dead Centre (BDC). The phase between the 2 is known as the Power Phase where all the force is generally generated to propel the bike forward. Have a look at this video to see a clear explanation of TDC and BDC.
There are 2 main phases of the pedal cycle;


{{#ev:youtube|Bg4q-54u9Bg}}<ref>Pioneercyclo.How to pedal like a Pro?. Available from https://www.youtube.com/watch?time_continue=2&v=Bg4q-54u9Bg&feature=emb_logo</ref>
# Power phase: From 12 o'clock till 6, phase where all the force is generally generated to propel the bike forward.
 
# Recovery phase. From 6 back to 12 o'clock
The transition from BDC back up to TDC is known as the Recovery Phase. Now not all of the muscles just switch of during this phase, it just is not as active as the Power Phase.  
 
If you look at the image you can see what muscles are working at which points during the pedal cycle.  
 
[[Image:Anatomy-of-cycling.png|frame|center|400x300px]]<ref>Cycle Season is Here in Vancouver, How is your Pedal Stoke? http://www.mypersonaltrainervancouver.com/cycle-season-is-here-in-vancouver-how-is-your-pedal-stroke/ (accessed 27 May 2016)</ref>


* 12 o'clock, this is known as Top Dead Centre (TDC). 
* 6 o'clock is known as Bottom Dead Centre (BDC).
Have a look at this video (2 minutes) to learn to pedal like a pro based on leg biomechanics.{{#ev:youtube|Bg4q-54u9Bg}}<ref>Pioneercyclo.How to pedal like a Pro?. Available from https://www.youtube.com/watch?time_continue=2&v=Bg4q-54u9Bg&feature=emb_logo</ref>
== Anatomy of Cycling  ==
== Anatomy of Cycling  ==
The primary power-producing muscles used for cycling include the [[Quadriceps Muscle|quadriceps]], [[hamstrings]], and [[Gluteus Maximus|gluteals]]. The [[Gastrocnemius|calf]] muscles, [[Core Stability|abdominals]], and [[Erector Spinae|erector spinae]], in conjunction with upper body muscles, are used for stability when riding a bike<ref>Training road Muscles used for cycling Available:https://www.trainerroad.com/blog/muscles-used-for-cycling-and-how-to-train-them/ (accessed 17.12.2021)</ref>.


There are many components that are working whilst cycling this is not just a sport of the lower limbs. Below, the areas of anatomy have been broken down to provide more detail on what is happening and when. Have a look at the video below and then have a read of the text below. {{#ev:youtube|BCRmD971Rrw}}
See the 30 second animation below.


=== Joints of the Lower Limb and their Role in Cycling  ===
{{#ev:youtube|https://www.youtube.com/watch?v=MqLHuwxB5-c|width}}<ref>Pioneercyclo Which Muscles Are Used When Riding a Bike?Available from:https://www.youtube.com/watch?v=MqLHuwxB5-c (last accessed 17.12.2021)</ref>


The [[pelvis]] is the start of the lower limb complex, and is compromised of the ilium, ischium, pubis, coccyx, and sacrum bones. The ischial tuberosities (also referred to at the sitting bones) are located here and play an important role for the hamstrings, as this is where all three originate. The [[Hip Anatomy|hip]] is also an important anatomical feature as this is a large 'ball and socket' type joint, which allows for a large degree of multi-directional movement. During cycling the hip allows for and guides hip flexion, extension and small degree of rotation. Further down the lower limb complex the [[knee]] is found. This 'hinge' joint acts as a lever to the [[femur]], as the femur is the longest bone in the body this can create large amounts of torque. This is where the [[patella]] plays a vital role, as it acts as a fulcrum and enables the force from the upper leg to be transferred to the lower leg. The patella is a sesamoid bone that sits within the patella tendon and connects the quadriceps to the tibial tuberosity. The patella glides in the intercondylar fossa of the femur.
If you look at the image you can see what muscles are working at which points during the pedal cycle.[[Image:Anatomy-of-cycling.png|center|634x634px|alt=|frameless]]<ref>Cycle Season is Here in Vancouver, How is your Pedal Stoke? http://www.mypersonaltrainervancouver.com/cycle-season-is-here-in-vancouver-how-is-your-pedal-stroke/ (accessed 27 May 2016)</ref>


Moving down the lower limb complex the next main joint of relevance is the [[Ankle and Foot|ankle]]. This joint allows for dorsiflexion and plantarflexion in cycling, which allows for a term known as 'ankleing' where the foot moves from a dorsiflexed position to a plantarflexed position through the bottom of the pedal stroke before returning back to a dorsiflexed position.
=== The Power Phase of the Cyclist's Pedal Stroke ===
From the top of the pedal stroke, a cyclist utilizes their hip extensors (gluteus maximus muscle) which initiates the Power Phase of the pedal stroke until point at 3 on a clock face


The foot has many small joints but primarily this is where the force that is generated from the lower limb complex is transferred to the pedal. Irregular amounts of force or compression running through the foot can result in neural pain and tissue damage from compression. <ref>Burt P. Bike Fit. Bloomsbury: London. 2014</ref><ref>Wozniak CA. Cycling Biomechanics: A literature Review. Journal of Sports Physical Therapy. 1991;14(3):106-113</ref>
From the point of 3 to 5 on the clock face the knee extensors activate: vastus lateralis and vastus medialis. Many cyclists associate this point with generating the most force for their pedal stroke; this is particularly prominent while climbing out of the saddle on steep gradients.  


=== Muscles of the Lower Limb and their Role in Cycling ===
Due to the position on the bike, [[Rectus Femoris|rectus femoris]] can become shortened leading to anterior [[hip]] pain, also with rectus femoris shortening the compressive forces around the [[patella]] increase causing discomfort. See [[Cyclist's Knee|cyclist's knee]]. <ref>CA Wilber, C1 Holland, RE Madison, 5F Loy. An Epidemiological Analysis of Overuse Injuries Among Recreational Cyclists. Int. J. Sports Med. 1995;16(3): 201 -206.</ref>


The initiation of the pedal cycle starts with the [[Gluteus Maximus|gluteals]], taking the hip from a flexed position at TDC through the power phase to an extended position. Then at approximately 3 o'clock in the pedal cycle the quadriceps kick in to take the knee from its flexed position to an extended position at BDC.  
From positions 5 to 6, plantar flexion occurs, thanks to the gastrocnemius which causes the toes to point outwards<ref name=":1">Skyaboveus Muscles of cycling Available:https://skyaboveus.com/cycling/Muscles-groups-used-while-cycling (accessed 17.12.2021)</ref>. The [[gastrocnemius]] and [[soleus]]'s main role is to stabilise the lower leg to enable an efficient transition of the force generated by the upper leg to the pedal.<ref>Burt P. Bike Fit. Bloomsbury: London. 2014</ref>


The [[Rectus Femoris|rectus femoris]] is one of the four quadriceps muscles, but the only one to cross both the hip and knee joint, giving it dual responsibility of hip flexion and knee extension. The quadriceps work in close partnership with the gluteals ([[Gluteus Maximus|maximus]]), these are two large powerful groups of muscles produce the greatest amount of torque in cycling. Due to the position on the bike, muscles such as the [[Rectus Femoris|rectus femoris]] can become shortened leading to anterior hip pain, but also commonly cause patella femoral pain. This is due to the rectus femoris leading into the patella tendon and attaching onto the tibial tuberosity, so if this muscle becomes shortened it can increase the the compressive forces around the patella, causing discomfort. <ref>CA Wilber, C1 Holland, RE Madison, 5F Loy. An Epidemiological Analysis of Overuse Injuries Among Recreational Cyclists. Int. J. Sports Med. 1995;16(3): 201 -206.</ref><br>
== Recovery Phase of the Cyclists’ Pedal Stroke ==
The transition from 6 o'clock  back up to 12 o'clock is known as the Recovery Phase. Now not all of the muscles just switch of during this phase, it just is not as active as the Power Phase.


The main role of the [[hamstrings]] is knee flexion but they also assist hip extension. During cycling (depending on the position that is adopted by the cyclist, if on an upright bike), the ischial tuberosities may take most of the load through the saddle, therefore compressing the origin of the hamstrings. The hamstrings main role in cycling is to assist knee flexion up through the back part of the pedal stroke but they also play an important part in stabilising the knee through BDC.
From 6 to 8, the [[Tibialis Anterior]] draws the toe upwards towards the shin. (dorsiflexion)


Further down the chain into the lower leg the [[gastrocnemius]] and [[soleus]] haven't been found to add much power to the pedal stroke but their main role is to stabilise the lower leg to enable an efficient transition of the force generated by the upper leg to the pedal.
From 8 to 10, hamstrings ([[Semimembranosus]], [[Semitendinosus]] and [[Biceps Femoris]]) pull the heel upwards towards the buttocks. Note: During cycling (depending on the position that is adopted by the cyclist, if on an upright bike), the [[Ischial Bursitis|ischial tuberosities]] may take most of the load through the saddle, therefore compressing the origin of the hamstrings.
 
Then as we come back up the other side of the pedal cycle the hamstrings kick in to help flex the knee to bring it back up to TDC, and when enough knee flexion and hip flexion is achieved the hip flexors start to work again to bring the leg up to true TDC to start the cycle again. <ref>Burt P. Bike Fit. Bloomsbury: London. 2014</ref>


From 10 to 12, the hip flexors of the [[Iliacus]] and [[Psoas Major|Psoas]] finish off the pedal stroke<ref name=":1" />.
=== Trunk, Back and Arm  ===
=== Trunk, Back and Arm  ===


There is more to cycling than the movement of the lower limbs. The trunk and back play an important role in stabilising the spine and maintaining [[posture]]. There are many muscles within the back but to name a few: Multifidi and the [[Quadratus Lumborum|quadratus lumborum]] are a couple of the main stabilisers of the spine when undergoing lateral and rotational movements, such as right leg enters the power phase whilst the left side of the spine stabilises and vice versa. The [[Erector Spinae]] muscles also play an important part in maintaining a stable posture whilst on the bike.  
The trunk and back play an important role in stabilising the spine and maintaining [[posture]]. There are many muscles within the back but to name a few: Multifidi and the [[Quadratus Lumborum|quadratus lumborum]] are a couple of the main stabilisers of the spine when undergoing lateral and rotational movements, such as right leg enters the power phase whilst the left side of the spine stabilises and vice versa. The [[Erector Spinae]] muscles also play an important part in maintaining a stable posture whilst on the bike.  


[[Abdominal Muscles|Abdominal muscles]] such as the [[Rectus Abdominis|rectus abdominus]] help to maintain stability as does the [[Abdominal Muscles|obliques]]. The obliques similarly to the back muscles will help stabilise a contralateral limb movement. As we move up the spine toward the shoulders, the [[Latissimus Dorsi Muscle|latissimus dorsi]] and [[trapezius]] muscles enable the rider to fix their upper body onto the handlebars. The upper body has a role in stabilising contralateral torque, so as the right leg pushes down the left arm anchors to the handle bars and pulls up.  
[[Abdominal Muscles|Abdominal muscles]] such as the [[Rectus Abdominis|rectus abdominus]] help to maintain stability as does the [[Abdominal Muscles|obliques]]. The obliques similarly to the back muscles will help stabilise a contralateral limb movement. As we move up the spine toward the shoulders, the [[Latissimus Dorsi Muscle|latissimus dorsi]] and [[trapezius]] muscles enable the rider to fix their upper body onto the handlebars. The upper body has a role in stabilising contralateral torque, so as the right leg pushes down the left arm anchors to the handle bars and pulls up.  
Line 68: Line 73:
Similarly with the feet, the hands can undergo sustained amount of pressure so vascularity and nerves can become injured, most commonly the ulna nerve ([[cyclist's palsy]]) followed by the median nerve. <ref>Burt P. Bike Fit. Bloomsbury: London. 2014</ref><ref>MC Ashe, GC Scroop, PI Frisken, CA Amery, MA Wilkins, KM Khan. Body position affects performance in untrained cyclists. Br J Sports Med. 2003;37:441–444</ref>
Similarly with the feet, the hands can undergo sustained amount of pressure so vascularity and nerves can become injured, most commonly the ulna nerve ([[cyclist's palsy]]) followed by the median nerve. <ref>Burt P. Bike Fit. Bloomsbury: London. 2014</ref><ref>MC Ashe, GC Scroop, PI Frisken, CA Amery, MA Wilkins, KM Khan. Body position affects performance in untrained cyclists. Br J Sports Med. 2003;37:441–444</ref>


=== [[Bike Fit]] ===
== Joints of the Lower Limb and their Role in Cycling ==
A correctly fitted bike can prevent many of the overuse injuries that occur from poor position. It also means you can get the more comfort and can ride better and faster. The correct position varies from person to person, depending on factors like age, style of riding, and physical attributes like flexibility and anatomical variants.
* The [[pelvis]] is the start of the lower limb complex. The ischial tuberosities (sit bones) are located here are the origin role for the hamstrings.
* The [[Hip Anatomy|hip]] during cycling allows for and guides hip flexion, extension and small degree of rotation.
* The [[knee]] joint acts as a lever to the [[femur]], as the femur is the longest bone in the body this can create large amounts of torque. This is where the [[patella]] plays a vital role, as it acts as a fulcrum and enables the force from the upper leg to be transferred to the lower leg.
* The ankle allows for dorsiflexion and plantarflexion in cycling.
* The foot is where the force that is generated from the lower limb complex is transferred to the pedal. Irregular amounts of force or compression running through the foot can result in neural pain and tissue damage from compression. <ref>Burt P. Bike Fit. Bloomsbury: London. 2014</ref><ref>Wozniak CA. Cycling Biomechanics: A literature Review. Journal of Sports Physical Therapy. 1991;14(3):106-113</ref>
 
=== Bike Fit ===
Correct positioning is critical for successful performance and injury prevention<ref name=":0" />. A correctly fitted bike can prevent many of the overuse injuries that occur from faulty biomechanics (poor position). It also means you can get the more comfort and can ride better and faster. The correct position varies from person to person, depending on factors like age, style of riding, and physical attributes like flexibility and anatomical variants.
 
The video below gives a basic [[Bike Fit]] instruction. The key elements outlined being saddle height, saddle layback and handlebar reach.
{{#ev:youtube|https://www.youtube.com/watch?v=1VYhyppWTDc|width}}<ref>Global Cycle Network. How to perform a basic bike fit. Available from: https://www.youtube.com/watch?v=1VYhyppWTDc [ last accessed 19.8.2019]</ref>
 
== Jaw Clenching ==
The jaw clenching facial expression can be considered an important factor for estimating the intensity of effort.


The video below gives a basic bike fit instruction. The key elements outlined being saddle height, saddle layback and handlebar reach.
* Frowning and jaw clenching muscle activity reflects the perception of effort during incremental workload cycling.
{{#ev:youtube|https://www.youtube.com/watch?v=1VYhyppWTDc|width}}<ref>Global Cycle Network. How to perform a basic bike fit. Available from: https://www.youtube.com/watch?v=1VYhyppWTDc [ last accessed 19.8.2019]</ref>  
* EMG activity of the masseter muscle is strongly and positively correlated with RPE, HR and lower limb EMG activity during incremental workload cycling.<ref>Huang DH, Chou SW, Chen YL, Chiou WK. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4234963/ Frowning and jaw clenching muscle activity reflects the perception of effort during incremental workload cycling.] Journal of sports science & medicine. 2014 Dec;13(4):921. Available:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4234963/ (accessed 17.12.2021)</ref>


== References ==
== References ==

Latest revision as of 13:15, 23 December 2021

Original Editor - Michelle Lee

Top Contributors - Michelle Lee, Lucinda hampton, Evan Thomas, Wanda van Niekerk, Kim Jackson, Vidya Acharya, Laura Ritchie, Scott Buxton, Naomi O'Reilly and WikiSysop

Introduction[edit | edit source]

Cyclist Emilia Fahlin SWE (8597987314).jpg

A key objective of sports biomechanics is to improve performance while reducing the incidence of injury. Knowledge of the biomechanics of cycling benefits recreational, competitive and rehabilitating cyclists and physiotherapists.

The aim of biomechanics applied to cycling is to improve the cyclist’s interaction with the bicycle, with the aim of ensuring the comfort of the position (posture) and the efficiency (of pedaling).

In fact the practical purpose of biomechanics applied to cycling is to create products and services derived from scientific research that are valid for achieving the comfort (posture) and the efficiency (pedaling)[1].[2]

Clinical Implications[edit | edit source]

Cycle lanes.jpeg

The global bicycle market size was valued at USD 54.44 billion in 2020.

The number of people opting for bicycling as a form of leisure is anticipated to grow. Bicycles are a convenient form of exercise to ensure a healthy life, free from obesity and other disorders.[3]

With such a large amount of people cycling, whether it be professional, recreational or for commuting this increase the chance of developing an injury, so it is time we understood the biomechanics of cycling.

Points of Contact[edit | edit source]

There are 3 points of contact in cycling. Meaning 3 points of the body that make contact with the bike:

  • Pelvis on the saddle
  • Hand on the handlebars
  • Foot on the pedal

Something to be aware of is that these areas can undergo sustained amounts of pressure and compression which can cause numbness, pain and weakness eg cyclist's palsy, cyclist's neck[4]

Phases of Cycling/Pedalling[edit | edit source]

There are 2 main phases of the pedal cycle;

  1. Power phase: From 12 o'clock till 6, phase where all the force is generally generated to propel the bike forward.
  2. Recovery phase. From 6 back to 12 o'clock
  • 12 o'clock, this is known as Top Dead Centre (TDC).
  • 6 o'clock is known as Bottom Dead Centre (BDC).

Have a look at this video (2 minutes) to learn to pedal like a pro based on leg biomechanics.

[5]

Anatomy of Cycling[edit | edit source]

The primary power-producing muscles used for cycling include the quadriceps, hamstrings, and gluteals. The calf muscles, abdominals, and erector spinae, in conjunction with upper body muscles, are used for stability when riding a bike[6].

See the 30 second animation below.

[7] If you look at the image you can see what muscles are working at which points during the pedal cycle.

[8]

The Power Phase of the Cyclist's Pedal Stroke[edit | edit source]

From the top of the pedal stroke, a cyclist utilizes their hip extensors (gluteus maximus muscle) which initiates the Power Phase of the pedal stroke until point at 3 on a clock face

From the point of 3 to 5 on the clock face the knee extensors activate: vastus lateralis and vastus medialis. Many cyclists associate this point with generating the most force for their pedal stroke; this is particularly prominent while climbing out of the saddle on steep gradients.

Due to the position on the bike, rectus femoris can become shortened leading to anterior hip pain, also with rectus femoris shortening the compressive forces around the patella increase causing discomfort. See cyclist's knee. [9]

From positions 5 to 6, plantar flexion occurs, thanks to the gastrocnemius which causes the toes to point outwards[10]. The gastrocnemius and soleus's main role is to stabilise the lower leg to enable an efficient transition of the force generated by the upper leg to the pedal.[11]

Recovery Phase of the Cyclists’ Pedal Stroke[edit | edit source]

The transition from 6 o'clock back up to 12 o'clock is known as the Recovery Phase. Now not all of the muscles just switch of during this phase, it just is not as active as the Power Phase.

From 6 to 8, the Tibialis Anterior draws the toe upwards towards the shin. (dorsiflexion)

From 8 to 10, hamstrings (Semimembranosus, Semitendinosus and Biceps Femoris) pull the heel upwards towards the buttocks. Note: During cycling (depending on the position that is adopted by the cyclist, if on an upright bike), the ischial tuberosities may take most of the load through the saddle, therefore compressing the origin of the hamstrings.

From 10 to 12, the hip flexors of the Iliacus and Psoas finish off the pedal stroke[10].

Trunk, Back and Arm[edit | edit source]

The trunk and back play an important role in stabilising the spine and maintaining posture. There are many muscles within the back but to name a few: Multifidi and the quadratus lumborum are a couple of the main stabilisers of the spine when undergoing lateral and rotational movements, such as right leg enters the power phase whilst the left side of the spine stabilises and vice versa. The Erector Spinae muscles also play an important part in maintaining a stable posture whilst on the bike.

Abdominal muscles such as the rectus abdominus help to maintain stability as does the obliques. The obliques similarly to the back muscles will help stabilise a contralateral limb movement. As we move up the spine toward the shoulders, the latissimus dorsi and trapezius muscles enable the rider to fix their upper body onto the handlebars. The upper body has a role in stabilising contralateral torque, so as the right leg pushes down the left arm anchors to the handle bars and pulls up.

Similarly with the feet, the hands can undergo sustained amount of pressure so vascularity and nerves can become injured, most commonly the ulna nerve (cyclist's palsy) followed by the median nerve. [12][13]

Joints of the Lower Limb and their Role in Cycling[edit | edit source]

  • The pelvis is the start of the lower limb complex. The ischial tuberosities (sit bones) are located here are the origin role for the hamstrings.
  • The hip during cycling allows for and guides hip flexion, extension and small degree of rotation.
  • The knee joint acts as a lever to the femur, as the femur is the longest bone in the body this can create large amounts of torque. This is where the patella plays a vital role, as it acts as a fulcrum and enables the force from the upper leg to be transferred to the lower leg.
  • The ankle allows for dorsiflexion and plantarflexion in cycling.
  • The foot is where the force that is generated from the lower limb complex is transferred to the pedal. Irregular amounts of force or compression running through the foot can result in neural pain and tissue damage from compression. [14][15]

Bike Fit[edit | edit source]

Correct positioning is critical for successful performance and injury prevention[2]. A correctly fitted bike can prevent many of the overuse injuries that occur from faulty biomechanics (poor position). It also means you can get the more comfort and can ride better and faster. The correct position varies from person to person, depending on factors like age, style of riding, and physical attributes like flexibility and anatomical variants.

The video below gives a basic Bike Fit instruction. The key elements outlined being saddle height, saddle layback and handlebar reach.

[16]

Jaw Clenching[edit | edit source]

The jaw clenching facial expression can be considered an important factor for estimating the intensity of effort.

  • Frowning and jaw clenching muscle activity reflects the perception of effort during incremental workload cycling.
  • EMG activity of the masseter muscle is strongly and positively correlated with RPE, HR and lower limb EMG activity during incremental workload cycling.[17]

References[edit | edit source]

  1. ↑ Velo system What is biomechanics applied to cycling or bike fitting? Available:https://velosystem.com/ciclista/cycling-performance/biomechanics-and-bike-fitting/?lang=en (accessed 18.12.2021)
  2. ↑ 2.0 2.1 Sports performance Cycling biomechanics Available:https://www.sportsperformancebulletin.com/endurance-training/techniques/cycling-biomechanics/ (accessed 17.12.2021)
  3. ↑ Grand view research Bicycle Market Size, Share & Trends Analysis Report By Product (Mountain, Hybrid, Road), By Technology (Electric, Conventional), By End User (Men, Women, Kids), By Region, And Segment Forecasts, 2021 - 2028 Available:https://www.grandviewresearch.com/industry-analysis/bicycle-market (accessed 17.12.2021)
  4. ↑ Burt P. Bike Fit. Bloomsbury: London. 2014
  5. ↑ Pioneercyclo.How to pedal like a Pro?. Available from https://www.youtube.com/watch?time_continue=2&v=Bg4q-54u9Bg&feature=emb_logo
  6. ↑ Training road Muscles used for cycling Available:https://www.trainerroad.com/blog/muscles-used-for-cycling-and-how-to-train-them/ (accessed 17.12.2021)
  7. ↑ Pioneercyclo Which Muscles Are Used When Riding a Bike?Available from:https://www.youtube.com/watch?v=MqLHuwxB5-c (last accessed 17.12.2021)
  8. ↑ Cycle Season is Here in Vancouver, How is your Pedal Stoke? http://www.mypersonaltrainervancouver.com/cycle-season-is-here-in-vancouver-how-is-your-pedal-stroke/ (accessed 27 May 2016)
  9. ↑ CA Wilber, C1 Holland, RE Madison, 5F Loy. An Epidemiological Analysis of Overuse Injuries Among Recreational Cyclists. Int. J. Sports Med. 1995;16(3): 201 -206.
  10. ↑ 10.0 10.1 Skyaboveus Muscles of cycling Available:https://skyaboveus.com/cycling/Muscles-groups-used-while-cycling (accessed 17.12.2021)
  11. ↑ Burt P. Bike Fit. Bloomsbury: London. 2014
  12. ↑ Burt P. Bike Fit. Bloomsbury: London. 2014
  13. ↑ MC Ashe, GC Scroop, PI Frisken, CA Amery, MA Wilkins, KM Khan. Body position affects performance in untrained cyclists. Br J Sports Med. 2003;37:441–444
  14. ↑ Burt P. Bike Fit. Bloomsbury: London. 2014
  15. ↑ Wozniak CA. Cycling Biomechanics: A literature Review. Journal of Sports Physical Therapy. 1991;14(3):106-113
  16. ↑ Global Cycle Network. How to perform a basic bike fit. Available from: https://www.youtube.com/watch?v=1VYhyppWTDc [ last accessed 19.8.2019]
  17. ↑ Huang DH, Chou SW, Chen YL, Chiou WK. Frowning and jaw clenching muscle activity reflects the perception of effort during incremental workload cycling. Journal of sports science & medicine. 2014 Dec;13(4):921. Available:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4234963/ (accessed 17.12.2021)


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