Pedal power: how to get the best from your bike

Cycling is great exercise, but it's far from a complete workout. Consider some other activities for all-round conditioning



According to the cycle charity Sustrans, almost one third of commuters in the UK now use the National Cycle Network. In London alone, more than half a million bike journeys are made daily by commuters, a figure that has doubled since 2000. Cycling is not only greener and an effective way of beating the rush-hour, it also provides a daily workout without the need to visit a gym. But is the bike alone enough to guarantee a high level of fitness?

Cycling is among the best cardiovascular activities and works all the leg and buttock muscles. Coasting along at a snail’s pace will burn about 180 calories an hour, and more intensive pedalling can consume up to 400 calories an hour or more. The bad news, however, is that not all your fitness needs are met on a bike.

“Cycling isn’t the best route to all-round conditioning,” says John Brewer, professor of sports science at the University of Bedfordshire. “If cycling is your only form of exercise, it may be worth adding other activities as well.”

So where does cycling fall short?

Bones Unlike running or weightlifting, cycling is not a “weight-bearing” exercise. Bones react to external stress through impact with the ground or resistance by stimulating growth so that the skeleton becomes stronger. “Cycling is great for people who suffer from joint injuries,” Brewer says. “But it does not prevent osteoporosis.”

Studies have shown that cyclists who spend long hours in the saddle are more prone to brittle bones. One, published this year in the US journal Medicine & Science in Sports & Exercise, found that almost every member of a group of male cyclists in their 20s and 30s had signs of osteopenia, a medical condition one step below full-blown osteoporosis. In March researchers at the University of Missouri found that cyclists had lower bone density than runners or weightlifters.

What to do: Switch at least one of your cycle rides to a run or a walk. If that is not practical, try weight training once or twice a week or invest in a skipping rope and do at least 20 skips or star jumps a day. Studies at the University of Nottingham showed that taking the stairs instead of the lift could significantly boost bone mass in the hips and legs.Arms, shoulders and back “To develop strength and tone in your arms and shoulders, you need to include weight or resistance training,” Brewer says.

Although cycling doesn’t work the arms and shoulders, it can place strain on those body parts. “Cyclists often have a hunched posture,” says Sammy Margo, of the Chartered Society of Physiotherapy. “That can lead to excessive flexion of the lumbar spine, a forward rotation of the hips and pelvis, and shortening of the back of the neck.”

What to do: Push-ups and pull-ups are great for developing upper-body strength. Invest in dumbbells or perform a routine of arm and shoulder exercises using water bottles filled with sand two or three times a week. Make sure your saddle is positioned correctly — your extended leg at the bottom of the pedal stroke should be almost straight. Also check that your handlebars are not too low — that can cause stress on the lumbar spine.

Core muscles Most of the power to pedal and stay balanced on a bike comes from the body’s core muscles. But although cycling relies on core strength, it doesn’t build it. “Improving core strength will not only improve your fitness in everyday life, it will enhance cycling performance,” says Professor Brewer. “The less energy your body needs to devote to keeping upright, the more it can devote to pedal power.”

What to do: Regular Pilates is the best way to develop core strength and is used by many elite and Olympic cyclists, Margo says. “As well as strengthening the trunk area and the muscles that provide power for the legs, Pilates will help to realign the body and open up the chest, relieving the tension and pain that can result from sitting in a cycling position for long periods.”

Get the most from your bike

Stick to sit-up-and-beg bikes for short commutes — they help posture and reduce back strain.

Recumbent bikes make your hamstrings and gluteus muscles work harder, and the semi-prone position means that knees, shoulders and necks suffer less strain.

On a regular bike, your handlebars should be at saddle height or slightly lower. Do not hunch your back or grip handlebars too tightly.

Aim for a constant 60 to 80 revolutions a minute on flat surfaces. Do not set your gears too high.







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