Did you know? Warm up and Cool Down for Cyclists/Bikers!

Warming up is essential to let your body prepare to perform optimally. Not doing so will compromise your good performance in riding a bike. Physiologically, warming up provide a lot of benefits in your body through enhancing adequate blood circulation and enabling transport of oxygen to different areas in the body. This is your starting effort and doing so means you’ll less likely get fatigue.

On the other hand, cooling down helps in restoring your body to its pre-exercise state and aids in recovery of the muscles. It also helps you to prepare for the next ride and prevents metabolic waste build up that usually inhibits muscle recovery. Cooling down also prevent post-exercise dizziness and fainting as it allows your blood to transfer oxygen all over the body and not just on the tired muscle itself. A 10-15 minutes’ cool down easy spin is good enough during post ride and keep in mind that your heart rate should be less than 80 bpm.

Below are some of the best stretches before and after biking:

Leg Swings

Stand with your bike to one side, hold onto the seat for balance. Lift your one leg forward and backward, make sure it was straight and extended as you swing your leg from side to side. Feel the stretch on outer hip and thighs. Repeat to the other side.

 Leg Swings Worm Up Bike Bicycle

Heel-Toe Walk

Stand up straight, step one foot forward, landing on heel. Stay on heel and lower your torso down over your right leg. Raise your torso back up and transfer the weight onto your right foot while rolling the heel to the ball of the foot. Rise up on the ball of your foot as high as you can. Slowly lower to take step forward with left leg that lands on your heel. Do this for 30 seconds.

 Heel-Toe Walk Worm Up Cool Down Bike Bike Riding Bicycle

Foam Rolling

Sit on foam roller, placing it behind your thighs, particularly on hamstrings area. Balance by lifting your body using your both hands. Then slowly roll over the foam roller. Roll over going to your gluts then back again. Repeat on the other leg.

 Warm up and Cool Down for Cyclists Bikers

Chest Stretch

Stand facing on the side of the bike, grab the top tube or saddle and handle bar for wider grip then lean forward at your waist. Hold onto that position before pressing your chest down toward the ground. Repeat for 5 to 10 repetitions.

 Chest Stretch Worm up for bikers

  

Butt Kicks

Stand in one secure place. Jump on alternating feet, fully bend your knee one at a time. Try to get your foot as closer as possible towards your butt for maximum stretch. Do this for 60 seconds.

 60 seconds worm up for bikers outdoor sports cyclist indoor spinning training

High Knees

Yes, it’s already in the name of the stretching itself, the motion of doing high knees. Stand in a secure place, jog then lift one leg high as much as you can, with alternating legs. Do this for 60 seconds.

quick worm up for outdoor sports and indoor cycling spinning class

Why is the handle bar height so important?

 

Discomfort is one common problem that most riders may experience when the handlebars are too low or high and close. The handlebars should be adjusted to your comfort. But keep in mind that it’s not easy to raise or lower bike handlebars. It depends on the bike, and having a special tool or bike parts are also needed.

Keep in mind, it doesn’t mean that the higher the bars are, the more comfortable it is. As a matter of fact, if the handlebars are too high, most of the body weight gets shifted back and that usually causes discomfort such as body aches and pains. Much worst, it can lead to a chronic low back pain.

Always consider the distance from the seat to the handlebars. This can be determined through length and angle of the top tube of your bike frame. Your handlebars should be 4-5 inches wider than your shoulders. Having your saddle/seat little higher can give more stability especially for downhill riders. However, a little lower will give you more climbing or uphill optimal power.

Evaluate your handlebar height by:

  • Lean your bike against a wall and place a yardstick on the saddle
  • Make sure that the yardstick is level to the seat/saddle and the end of the ruler extends over the bars
  • You will notice here how high the handlebars are in relation to the height of the saddle/seat

Having a correct and proper height of the handlebars can result in comfort that balances pressure on the body. Make sure that your arms and neck felt comfortable and relaxed naturally during rides. The height of your handlebars should be based to your comfort and riding preferences.

 Happy Riding!

How to improve comfort when riding a bike?

 Improve riding comfort on your bike

The only pain that you should feel when riding your bike is the pain after pushing yourself hard but a feeling of discomfort should not prevent you to do your best performance. Following all these adjustments can help you get moving and enjoy the rest of your ride.


In setting up your bike saddle height, you need to find the correct and most ideal height. Many other position are done to get the best fit that strikes the balance between comfort and power. Learn more and try which method will best fits you.

 

Heel-to-pedal Method

The most common way is the heel method or heel-to-pedal. It involves sitting on the saddle, while holding on a stable chair or table or just by leaning against a wall or ask for somebody to hold the bike for an added support.

 

Here’s how:

  • Place your heel on the pedal and pedal backwards reaching 6 o’clock position.
  • Make sure that your knee is completely straight, if the knee is still flexed or bent, you might need to increase the saddle height
  • Adjust a bit of increments one at a time
  • If you feel that your heel can no longer reach the pedal, then it’s time to lower your saddle.

 

LeMond Method

Popularized by Greg LeMond in the early 80’s, this method uses flat object such as meter ruler or spirit level placing in between your legs while applying a bit of pressure to the groin. In performing this, the shoes should be removed and ask for somebody to help in getting your “inseam” measurement, from your crotch to the floor. Once you get the result from the measurement, you have to multiply it by 0.883, the answer to this will be your proper saddle height.

Here’s an example:

Inseam measurement = 27 inches’ x 0.883 = 23.84

Your saddle height will be 23.84 inches

However, this method doesn’t always seem appropriate for all, and other factors should be taken into consideration such as longer legs than torso and poor flexibility of the rider itself.

 

Crank length

Another method to consider is the crank length. This is also very important because it opens up the opportunity for people to change the length of the crank without worrying about the outcome. Crank length can be used as a parameter to affect other factors of bike fit such as a shorter crank length at which can significantly open up the hip. Another thing to consider is that crank length should reflect your saddle height, especially when switching bikes and setting the saddle height. Most people that are having a low saddle height (usually on smaller bikes) need to use a shorter crank length.

However, some may experience discomfort after they bought an assembled bike from a shop due to inappropriate saddle height and usually the cause would be the arm length crank that is already installed and people tend not to change it. You have to be aware if the crank length is not measured accordingly for a biker, they intend to extend their knee just to compensate pedaling and this could lead to a much lesser comfort while riding.

 

 Happy Riding!

 

 

How to choose the correct bike saddle

When you buy a bike, there is a chance that the original bike seat will not have enough padding. That means that you will feel all the shock through your lower back when riding your bike. This is the reason why you should make a research and choose the right saddle for you and your riding style. 

Find bellow some of the Bike Saddles that you'll find on the market and choose the correct one for you.

 

Racing saddles

  most comfortable bike seat          best bike seat for comfort

    These are long and narrow saddles, built for road riding and racing. Suitable for fast and continuous pedaling. Allow your body for full motion and prevent chaffing. These racing saddles are developed overtime to protect male’s sensitive areas. 

     

     

    Comfortable Bike Saddles

    most comfortable saddle

     

     

     

     

     

     

     

     

    Extra wide and extra padded saddle that is designed for moderate pedaling on short-medium rides. Designed to allow easy pedaling and absorb shock vibrations from rough roads. 

     

     Cruiser Saddles

    more comfortable bike seat

             most comfortable bike seat in the world

     

    These are wider, padded saddles, suitable for leisure rides while sitting upright on the bike. These provide a lot of comfort due to support on both ends. The handlebar nature on cruiser bikes makes the rider sit upright which means the weight will be directly on the seat. The word cruising means you’ll ride on cruise so no need to pedal too quickly. Often use for children bikes.

     

    Gender specific: 

    WOMEN 

     Due to thick padding and dual spring suspension, this wider bike saddle design make it the best choice fort women anatomy in order to provide more comfort.

     

    comfortable women's bike seat

    MEN:

    Designed for men's unique anatomy, with the hollow core and deep center cutout, this narrower saddle will provide you the comfort you need when road riding. You will feel no pressure on your prostate making sure that in time your sensitive area will not be affected 

    most comfortable saddle

     

     

     

     

     

     

     

     

    Types of saddle cushioning

    Gel

    It usually molds to your body and provides you great comfort. If you choose to ride more on recreational or more casual, this type of cushion is well recommended. The only downside is that the gel tends to become compacted much easier than foam cushion.

    Foam

    It provides you flexible feel that can easily spring backs to shape. Road riders often uses it as it gives them much more support. For longer rides, firmer foams is much advisable to choose as it won’t compact easily compared to gel cushion.

     

    Some misconceptions about Bike Saddles 

    If you’re into biking, one of the most common complains you’ll hear are back aches and pains from sensitive areas of a rider’s body. It is not the fault of the saddle itself but rather because the saddle isn’t suitable in the cyclist’s physical structure or not properly adjusted. These are some of the factors and it’s essential to get knowledgeable how to set up your bike accordingly.

    Another misconception is that the seat is created to bear your entire weight, however, a saddle is designed to carry you but not entire weight. That’s the difference. Softer saddles don’t necessarily mean will provide you good comfort, as they usually are not required to use for long rides because it has lesser support for the body, makes you even more tired especially during longer rides.

    In the images bellow you will also find how the pressure points are applied based on your riding position.

    How to mount your new Bikeroo saddle?

    Bicycle saddles are designed for quick removal and replacement. It is important to always feel comfortable when riding your bike, so congratulation on your decision to by a new saddle from Bikeroo.

    We have prepared for you a short movie with correct instruction on how to change you old uncomfortable saddle with the new saddle from Bikeroo.

     

     

    To start replacing your saddle, all you will need just two tools – a hex wrench and a simple key.

     

    SO…

     

    Step 1

    Remove the old saddle with the seat post from your bike. It is as simple as adjusting the seat height.

     

    Step 2

    Depending on your seat post this is how mount your saddle.

    If your seat post looks like a tube you will easily mount your bike saddle directly on the post. Using only the key tighten the 2 latter nuts until the saddle is fixed and doesn’t move.

    If your seat post is a little bent then, you should make a few extra steps.

    The first thing you will have to do is to remove the adapter from the new saddle, then:

    Unscrew to two screws from your old saddle

    Remove your old saddle.

    Mount your new saddle directly on to seat post.

    Tighten the screws and you are ready to go.

    Hope this helped. Thank you, and please contact us at happytohelp@bikeroo.net any time you want.

    Peter,
    Co-Owner @Bikeroo

     

     

    Your first Cycling Class? Here's what you should do

    1. Hidrate. Having a bottle of water with you is mandatory. You will consume alot of calories and most people sweat heavily during the workout, so you need to stay hidrated. We recomend you buy a reusable  sports water bottle that you fill before the workout.It's better for the environment and easier to use.
    2. Choose comfortable and lightweight clothes like yoga pants, shorts and for the upper body you can pick a t-shirt or sleeveless shirt. As for the shoes, we recommend you use running shoes or something very lightweight. During a workout , you may sweat and  we recommend you to wear a sweatband on your hand or a towel around your neck. 
    3. Check that your seat is comfortable. If you experience pain in your but, check that the seat height is well adjusted, but if you still experience pain check out our gel seat covers for narrow seats and for wide seats.
    1. Don't overdo it at the beginning. For the first cycling lessons, we recommend you spend between 30 and 45min . It's important that your progress slowly and don't do a  full 60-75 min training.
    2. Follow your instructor's directions to stand up and down on your bike, even if you lower the intensity, but it is important that you stand up from the bike from time to time
    3. Stretch at the end. After you've done with the training, stretch the leg, arms and back muscles a bit.
    4. EAT something after you finish. After the class is over make sure you eat something that gets your energy levels back up. This is a really important step.