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Featured Article:
You love riding your bike but after a while it feels more like a torture device than an extension of your body. It doesn't have to happen. Getting your bike fit dialed in will go a long way to improving both comfort and performance. People think a fast position is low and uncomfortable but if your body won't tolerate an aggressive then you won't be as fast as you could be. While I can't cover all the details of bike fit in a single article I will address some of the more common complaints and easy fixes for them.
Numb or Sore Hands
This may sound odd but the most common cause of numb hands is your seat being too far forward. Most bike saddles are on rails allowing you to move them backward and forward. Try sliding your saddle back 5-10 mm. In my own case, I have a long upper body so I need to be extra far back. I've got a seat post with extra offset and the saddle slid all the way back.
As well your handlebar may need to be raised or your stem swapped for length.
For every 2 mm you move your saddle back, lower your seat 1 mm as you are moving away from the pedals so it has to be compensated for. Make sure your saddle is level as well as a saddle tipped down will have you sliding forward on your hands.
Butt and Crotch
Most of your weight should be on your sit bones on the rear widest part of the saddle. If you feel like to much of the pressure is on the crotch, then lower your seat 3 mm. Test it out and keep lower a little at a time until you are supported on the sit bones with minimal pressure on the crotch or perineum area.
Sometimes with crotch and butt pain it's just that you have the wrong saddle. If you develop sore spots in the inside of your sitbones then the saddle could be the culprit. If your saddle feels like you are sitting between the sitbones rather than on them consider a saddle that is slightly wider at the back.
Feet
If you ride in sneakers then the best thing you can do for your feet is get the biggest platform pedals you can find as your shoes don't support your feet so the pedal has to. BMX or downhill pedals are a great way to go.
When you are running cycling shoes and clipless pedals there are a number of ways to improve foot comfort. If you are experiencing foot numbness or a hot spot in the forefoot then my first adjustment would be how you tighten your shoes when you put them on. Start at the top, nearest your shin and work towards the toe. When you start at the toe you tend to over tighten across the ball of your foot leading to numbness.
The next step is to move your cleats back further towards the heel. Start with 5 mm and test to see if that relieves the pressure. Keep moving it back if the problem is getting better but not gone. When you move your cleats back you will have to move your seat down half the distance you moved your cleats.
If the pain is in the arch or outside of the foot then you may need to replace the stock insoles with one with more arch support. There are a few brands of heat mold-able insoles that have a firmer arch support.
Knees
Knee cap / Front of the knee
This is usually a sign your seat is too low or you are doing to much hill climbing in a big gear. Raise your seat 3 mm at a time until the pressure on your knees has eased. And while not a fitting issue, focus on spinning lighter gears, even uphill. It takes work but you will become a more efficient cyclist once your adapt your body to a higher cadence. If you have persistent pain or discomfort than you may have developed some inflammation. Going to see your doctor is a good idea in this case. Go light on the riding for a couple of weeks spinning easy gears to give the joint a chance to heal.
Back of the Knee
This is less common but is usually a sign that your seat is too high. Pain behind the knee is often accompanied by low back (along the belt line) pain as the hips will tend to rock when your seat is too high.
Sides of the Knee
If you get pain in the outside of the knee from riding it's a sign your feet are set too narrow. This is a problem with some of the modern pedals from Look and Shimano as the stance width is narrower than older models. Most cleats will allow some side to side adjustment so you will want to move them in towards the inside of the foot which will move your feet wider.
The other thing that can cause pain in the side of the knee is cleat angle. It's most common to need the heels a bit but that doesn't apply to everyone. Try adjusting the angle a little and see how it feels. If it's worse go in the other direction until the pressure eases.
Lower Back and Hips
This can be caused by a number of factors including seat to far forward, bar too low, reach to the bar too long or seat too high. Follow the step outline above and see if they help with the lower back. Other factors include tight hamstrings and pushing too hard of a gear.
Without a professional fit, it can take a bit of trial and error to correct fit problems but try the tips I've outlined above and you should start to see some improvement.
My name is Winston Endall. i'm a bike shop owner and cycling coach. I've been improving people's bike fit for over 15 years. My fit system lets people ride to their maximum potential. For more information go to my site http://www.cyclecambridge.com
Learn Poker-Become a Pro!
If you want to learn poker and become a pro so that you can join in on all the fun with online poker sites, with the added perk of winning money on the side, you should first learn poker by the basics. Despite what you may see on poker games in the TV, they are not as easy to pick up and play and involve a lot of rules and strategy. There are several variations to be studied if you want to learn poker like a pro, but if you want to learn poker right now, you need to start with the most famous variation - Texas Hold'Em, which is the poker game in which other variations are derived from.
In Texas Hold Em Poker, up to 10 players and 1 dealer are seated around a table. The player who is currently acting as the dealer has a round disk or button in front of him. This is the dealer button, and it determines the order of betting. The dealer button moves to the player on the left side of the current dealer after each hand, the player who ends up with the button becomes the new dealer.
Before cards are dealt at the start of a hand, the first two players to the left of the dealer must place a bet before getting cards, this is called posting a "blind". The player on the immediate left of the dealer button posts a "small blind", which is equal to half of the minimum bet. The next player on the left then posts a big blind, which is exactly the same as the minimum bet.
After posting blinds, the first round of cards are dealt to the players. Each player is given two facedown cards called "pocket" cards. Only the player who owns the pocket card is allowed to see them. The first round of betting then takes place, which starts on the player sitting on the left of the big blind, and continues in a clockwise direction. There is a fixed bet amount and they can only climb up to 3 times in each betting round.
After the betting stage, three cards are dealt in the middle of the table face up, these cards are called "Flops". The flop cards are community cards and can be used by all the players to complete their hand. After the dealing of the flop cards, another betting round takes place with the same rules as before. After the second betting stage, a fourth community card called the "Turn card" is dealt face up in the middle of the table, followed by another betting round.
After the third betting round, the fifth and last community card called "River card" is dealt in the middle of the table followed by the last betting round. Once all the bets are placed, players are then left to make the best five card hand that they can create using any combination of the pocket cards they hold and the community cards. The player who comes up with the best hand will win the pot, which are all the bets combined.
After the round is completed and the round's winner has collected the pot, the dealer button will be moved one player directly to the immediate left, and a new round begins.
That is the basic rules you need to learn poker's oldest variation. As with any game, skill and strategy will give you a lot of advantage but don't forget that luck will also be a big factor, so stock up on horseshoes and four leaf clovers beforehand.
About the Author
Sean Moronse is a pro online poker player. He has won numerous online tournaments with over 1000 players. He teaches his techniques and strategies to
learn poker
with the best
poker strategy
. Learn more at
http://www.SitNGoGenius.com
Was it worth it? MTB question?
Hello!
Well i have just bought this bike, with the specs below for £250 and its 4 years old, it has been serviced and well maintained.
Spec:
Frame: Extralite F1 X Link Frame
Forks: Pace RC36
Seat Post: Thomson
Seat: Extralite (awesome seat with picture)
Stem: RACEFACE
Handlebar: FSA XC 280
Hubs: XTR
RIMS: TIOGA
Tyres: Panacre Fire PRO 2.1
Crank: Shimano XT
Drivetrain Shimano XT
Brakes: XTR
Gearlevers: XTR
Shifters: XTR
Do you think its worth it?
Thanks!
Bargain of the century!
Looks like a really good setup provided the condition is all right.
I've only got miserable deore on my bike with a dab of XT and I have to say the XT is terrific. The XTR shifters are supposed to be fabulous as well.
Frame seems decent and the forks aren't bad either.
Can't comment on the rims as I'm not to familiar with them but the Hubs are sound as are the tires and the finishing kit looks solid too.
Have fun!
Letters: Population growth
I always enjoy Dominic Lawson's regular dusting-off of his familiar anti-OPT rant ("Affluence, not control, is the answer", Comment, 13 July), uncontaminated as it always is by any reference to what we and our patrons actually say, and resounding instead with spine-chilling references to enforced abortions, coercive birth-control, extinction of the human race, compulsory euthanasia, racism etc.
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