Biokinetic Blueprint: The Long Ride, Overuse injuries, "its not about the bike, or is it"?

The enjoyment of cycling can only be described by a child on a bike for the first time. It is the enjoyment of our youth transcended into adulthood. Everyone knows that feeling of freedom with the wind in their hair, the speed, and unadulterated fun! Cycling has always been one of the sports with fewer reported injuries due to its non-jarring, smooth, and cyclical movement. While cycling is generally considered a low-impact sport, injuries can still occur, especially in high-intensity or competitive cycling. This allows for pure joint movement with a push and pull factor on the large leg muscles, stabilized by the core and lumbar.

However, this does not exclude cyclists from sustaining injuries due to internal and external factors. As a renowned and controversial cycling figure once said, "It's not about the bike." There are several facets that make cycling unique, and undoubtedly, the bike is the most substantial of these factors. I'm sure those of you who have gone into a bike shop to buy your first bike had no clue where to start. Should you focus on the price and the impact of carbon weave, which can escalate the price of this seemingly simple machine to astronomical amounts? I mean, you can buy a small car with a motor for less than the price of some of these bikes. However, it's just not the same with a motor; we have perfectly good motors for legs.

Some of the most common injuries I've seen from cycling include lower back pain, knee pain, and, for many beginners, wrist and hand pain. Lower back pain can be caused by tight hamstrings, incorrect positioning on the bike, leg length discrepancies, or differences in leg strength resulting from a dominant leg or muscle. Knee pain is often attributed to excessive loading of the quadriceps and insufficient use of the hamstrings, as well as poor cleat and foot positioning that affects knee alignment.

While the bike is a common contributing factor to the aforementioned injuries, there are limits to the adjustments and fitting that can be done to accommodate each individual. We seem to have become a society that favors easy-fit sports and exercises, expecting equipment to make the activity effortless and enjoyable. However, I believe this notion is false. Any sport or exercise should be challenging yet not painful or damaging, as it is through physical exertion that we achieve our ultimate goals.

Please bear with me on this point, as I firmly believe, and research has shown, that a proper bike fit is crucial for performance and comfort. However, alongside a bike fit, a certain amount of physical exercise, stretching, and mobility is necessary for the two to merge harmoniously.

Having established the importance of exercise, let's explore what these exercises might entail. I would advocate for a biokinetic evaluation to identify any imbalances and weaknesses that can be addressed to improve comfort and strength on the bike. Once these imbalances in strength and flexibility have been corrected, we can take inspiration from what the professionals are doing. Many of the pros now benefit greatly from strength training in the gym, with tailored programs to complement their racing schedules. Practices such as yoga, pilates, and crossfit are among the modalities cyclists are using to gain an edge over the competition.

From a biokinetic standpoint, a proper bike fit is of paramount importance, alongside considering the physical attributes of the cyclist. The body propels the machine, and if the two are not in sync, the enjoyment is lost!