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In recent years, with the growing awareness of environmental protection and fitness among people, choosing cycling as a mode of transportation and exercise has been highly recommended by many, gradually becoming a popular trend. According to surveys by relevant experts, incorrect cycling methods not only affect the effectiveness of the workout but can also easily cause bodily harm.
1. Maintain proper posture and stay relaxed. When cycling, your upper body should be slightly forward-leaning, arms straight, eyes looking straight ahead, and focus on your ride. While pedaling, use the ball of your foot to push, maintaining balance without swaying. When going uphill or against the wind, lean slightly forward; when going downhill or with the wind, keep your body upright and pay attention to safety. At the same time, coordinate your breathing with your speed—use abdominal breathing and try to breathe through your nose.
Many people think that cycling simply means pressing down on the pedals and rotating them to move forward. However, correct pedaling should consist of four coordinated movements: push down, pull back, lift up, and push forward. First, press the sole of your foot downward, then pull your lower leg back, lift it upward, and finally push it forward. This completes one full pedaling cycle. Pedaling rhythmically not only saves energy but also increases speed. Beginners should avoid habitual incorrect postures such as legs splaying outward or hunching over.
2. Pay attention to changing posture. During long rides, be sure to vary your cycling posture to shift your body’s center of gravity and prevent prolonged pressure on any single point in the perineal area. Standing up for 10 minutes every day is a daily must-do for mountain bikers. For those who ride on flat terrain, this is also very important.
3. Apply force evenly. Sit squarely on the saddle with balanced force from both legs to prevent excessive strain on one side, which may lead to swelling. When pedaling, try to ensure your knees do not fully straighten, as this shifts your center of gravity to the hips and may cause injury. Regularly lifting your body while cycling promotes blood circulation.
4. Choose a suitable saddle. A bicycle saddle should not be too high. If the saddle is too high for a shorter rider, it can not only cause discomfort and uncoordinated movement but also result in constant friction between the perineum and the saddle due to awkward up-down and sideways movements. A comfortable saddle position should be level or slightly tilted downward. If the saddle tilts upward, even a high-quality saddle can compress the blood vessels in the buttocks. It's best to choose a saddle that is relatively wide. A larger saddle surface allows the pelvis to bear the weight, minimizing impact on other areas.
5. Progress step by step, and act within your limits. Many beginners, eager to cover long distances and go fast, may attempt a 50-kilometer ride without prior experience, focusing solely on speed and power during the journey. This can actually be very harmful to the body, and in severe cases, can cause fluid buildup in the knees. Avoid obsessing over power and speed—focus on mastering posture and technique. When cycling for fitness, start slow and then gradually increase speed. This is a principle beginners should follow. When first using a geared bike, don’t ride too fast or for too long; wait until your body adapts before increasing speed or duration.
6. If you feel unwell, identify the cause promptly. While cycling, if you notice any discomfort in the perineal area, identify the reason immediately. If it’s due to an issue with the saddle, address or modify it accordingly. Take a rest and resume cycling only after symptoms have disappeared. If the symptoms persist, seek medical examination and treatment.
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