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Ergonomic Cycling - Tips for a Healthy Cycle Tour

Who hasn't experienced it: after a long cycle tour, the strain on the body often results in accompanying symptoms such as numb hands, pain in the back or in the legs. Both occasional cyclists and experienced leisure cyclists often underestimate the physical exertion of a long tour, especially if it is the first one after a long break.

The AugustusTours team will give you helpful tips for a pain-free cycle tour so that your enjoyment is not spoilt during your cycle tour.

Radfahrer am Elberadweg in Dresden © Robert Michalk Photography

Reasons for discomfort when cycling

Normally, cycling should not be a painful activity. Nevertheless, it often happens that individual parts of the body are overstrained by the load. When cycling, there are three points of contact between the bike and the cyclist: the saddle, the pedals and the handlebars. A relatively high weight must be distributed over these small surfaces.

Problem / pain areaTriggers
achilles tendons
  • incorrect pedalling technique
  • saddle too high
fingers
  • carpal tunnel syndrome
  • unfavourable angle of the wrists
feet
  • inappropriate footwear (soles too soft)
  • gear too high
wrists
  • sweaty hands and therefore cramped hold
  • incorrect position of the handlebar grips
buttocks
  • insufficiently padded saddle / clothing
  • wrong angle of the saddle
knees
  • gear to high
  • incorrect saddle height (often too low)
  • knee position turned sideways
neck
  • incorrect posture
  • poorly adjusted helmet / cycling goggles
thighs
  • abrasions due to saddle being too wide
back
  • incorrect frame height of the bike
  • incorrect height adjustment of the saddle and handlebars
shoulders
  • incorrect posture
  • angle of the saddle too low

Ergonomic cycling - tips for healthy cycling

Ergonomic cycling is supposed to provide a remedy for these complaints. But what exactly is ergonomics? Ergonomics is the "scientific study of the efficiency of people in their working environments." (Oxford English Dictionary 1950). Consequently, ergonomics, i.e. analysing the use of the bicycle, should lead to optimum performance, in this case healthy cycling. The following section explains exactly how you should adjust your bike and what else you should bear in mind.

The correct riding position and adjustment of your bike

As cycling uses the entire body, a lot of muscles are involved. You should therefore ride dynamically and alternately strain and relieve the support points (hands, buttocks, feet).

The correct riding position:

  • The arms are slightly bent.

  • The upper body is tilted forwards (30° to 60°).

  • The handlebars are set higher than the saddle.

  • The saddle should be at about hip height when standing next to the bike.

  • The legs should be straight when the pedals are in the lowest position.

Ergonomischer Sattel eines AugustusTours Mietrades

Furthermore, cycle travellers should ensure that the weight of their luggage is optimally distributed and avoid unnecessary extra weight. The AugustusTours luggage packing list provides you with a guide. However, if you do not wish to carry any luggage on your bike at all, you are welcome to make use of the AugustusTours luggage transport service.

Clothing

Another important aspect is cycling clothing. This should have several features to ensure that your cycling trip remains a positive experience. Modern functional clothing should be wind and water proof, breathable, elasticated, antimicrobial and highly visible. In addition, trousers in particular should be padded in critical areas to avoid unnecessary chafing and abrasions. With the right clothing, cycling is fun even in varied weather conditions.

Tips for preparing for your cycle tour

As cycling puts an increased strain on your body, it should be prepared for the upcoming cycle tour. To do this, you should take the following suggestions to heart and think about your body and its capabilities. Proper preparation for your cycle tour can already prevent complaints.

  • Stretching: With a few stretching exercises, you can relieve existing tension and prevent further problems. Your muscles will also be less susceptible to strains and torn muscle fibres.

  • Strength exercises: Exercise muscles that perform supporting work to take the strain off your back. These include strengthened arms and neck as well as calves and thighs. The abdomen and back should also be trained, as these muscle groups provide support for the upper body.

  • Coordination: In order to act correctly in an unpredictable situation, stimuli must be "transported" from the nervous system to the individual muscles at lightning speed. Coordination exercises are therefore ideal for improving communication between nerve and muscle. An additional effect is improved balance and better spatial orientation.

Cycling and health

Findings from the World Health Organisation show that regular physical cycling activity reduces the risk of cardiovascular disease. A cycling holiday is therefore also recommended from a health perspective. In addition to reducing the risks of a cardiovascular disease, cycling benefits the respiratory system, joints, muscles and psyche. Consequently, a cycle tour is a healthy form of holiday in every respect.

Travel tips for cycling holidays

If you have taken all the points listed into account, nothing stands in the way of a bike trip. Not yet sure where your next cycle tour will take you? Then get your travel inspiration from our cycle tours!

We wish you a safe journey!


Credits:
© AugustusTours
© Robert Michalk Photography