Speedy Weight Loss

MOST of us have fond and wobbly memories of learning to ride a bike — those first veering swerves of liberation, and the pride of graduating to two wheels: “Look, Da, no stabilisers.”

But getting better on your bicycle isn’t just for kids; adults can keep improving too. One way is with a service known as a bike fit.

Like gait analysis for runners, a bike fit aims to examine all the angles that will make you the perfect match for your machine.

More of us are seeking to improve our technique as Ireland’s love affair with the two-wheel people-mover grows, with thousands taking up a form of transport that’s good for you, good for the environment and doesn’t cost a penny for petrol.

Membership of Cycling Ireland grew by 45pc last year, and the trend looks set to continue, with clear health benefits for all involved, says Geoff Liffey, the organisation’s chief executive.

“Cycling increases aerobic fitness, reduces the risk of cardiovascular disease and lowers cholesterol,” he says.

“It helps to tone up calves, thighs and hips, and can burn off up to 700 calories an hour. Studies show those who cycle have a significantly lower mortality rate.”

The Government is doing its bit by putting our tax money towards the Bike to Work programme, under which you can buy a subsidised machine worth up to €1,000.

So it’s a healthy activity for all, and one of the key attractions is it’s straightforward — you just hop on and pedal, right?

Not quite, say the experts. There can be a lot more to it if you want to cycle safely, easily and without injury, particularly if you want to achieve optimum performance for competitive events such as triathlons.

Enter the bike fit, the latest buzz phrase in cycling circles.

“During a fit, we look at your style and posture, and we make sure your bike is set up to match your needs,” says Paul Norton, of the Bike Hub, a popular shop on the seafront at Howth, north Dublin.

The shop sells a range of bikes, from a light hybrid priced at €470 right up to top-of-the-range carbon-fibre cycles from Italy that are light as a feather but priced more heavily, costing in excess of €5,000 a pop.

Whatever your choice, you can put it to a trial under the bike fit test. You hop on a specially designed machine and an expert looks at your style and posture as you churn the wheels in a stationary position.

It’s a fairly simple procedure, but can take well over an hour as it covers everything from the distance between your bent knee and the pedal (the ideal is a 30-degree angle), and finer points such as making sure the frame is right so your weight is divided at about 60pc on the saddle and 40pc on the handlebars.

Paul uses the old-school style of bike fit tools, including a hand-held ruler with a triangle shape to line up the angle from your hip to knee, and how your foot is placed on the pedal (the ball should be at the centre). Your body contacts the bicycle in three areas, so your hands, your seat and feet are checked during the test.

As for footwear, you can just cycle in sneakers, but Paul says it’s worth getting specialised shoes that clip to the pedals, as this increases your stroke pressure from 180 degrees to 270 degrees.

“If you’re cycling in and out of work, or on weekends with your family or friends, your main focus will be on comfort,” he says.

After an hour of examining my style during the bike fit, Paul recommends a hybrid machine, which is good for commuting or road racing.

It’s a US model that would cost over €1,000, so I think I’ll have to stick with my old rattler for the moment.

The bike fit usually reveals a few changes to improve your cycling. For example, it’s not just your saddle height that’s adjusted, it’s the tilt, a small angle often overlooked, even though it can make a big difference.

Another good tip is to sit so your pelvis is level. A common mistake is to have the saddle tilting down, and it’s far better to have the nose slightly higher than the rear. Another error is to have a frame that’s too large.

For women, the bike seat should be slightly wider. This is nothing to do with bigger bums, it’s because the female pelvis is wider.

So now you know how to improve your cycling performance: on yer bike.

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