A 480km bicycle ride from London to Paris is not something to be taken on lightly, as IEHF members Margaret Hanson and Geoff David found out! The challenges encountered en route set them thinking about some of the ergonomics issues involved in such an undertaking.
Their journey was spread over four days starting through the byways of Kent to Dover, and then on from Calais through the undulating countryside of Northern France. Each stage required spending up to nine hours in the saddle to cover distances of between 110 and 130km with daily climbing averaging around 1250m. With such a long ride, minimising discomfort and avoiding injury when riding was key, as was maintaining the levels of energy needed.
Comfort when riding is affected by a variety of factors, including the frame size and shape (and therefore riding position), handlebar style, and saddle. Bike frames normally come in only a limited number of sizes and riders must choose the one most suitable for them. An individual’s height is often used as a basis for the choice, and guidance charts used to relate this measurement to the most appropriate frame size. Some bike shops use more sophisticated means and may get you to sit on a cycle; ergonometer that allows different frame dimensions, saddle and bar heights to be adjusted, to arrive at the optimum choice for you. The attempt to fit `all comers’ to a limited range of sizes is justified on the basis of cost as very few riders could afford a bespoke bike. Despite this, given the range of adjustment normally possible to saddle height, bar height, and forward reach to the bars, and sufficient riding time for ‘fine tuning’, most people can achieve a good fit. Clearly the more sizes of frame that are produced, the better the chance of success. One manufacturer that produces 11 variations of frame size for one particular model claims that a perfect fit should be achieved for riders from 1500 to 1900mm in height.
Once the right frame size is selected, the position of the saddle can be adjusted relative to the pedals, and handlebar height can also be easily adjusted. The appropriate position for these will depend on the rider; different cyclists have preferences for different riding positions, however, in general there is improved efficiency when the saddle is higher than the handlebars.
The choice of saddle is also crucial in maintaining comfort during a ride. Given the range in weight and anatomy between individuals, the wide variation in ride characteristics between bikes and the assortment of different saddle designs, it is perhaps not surprising that personal preference seems to be the justification given by many riders for their choice. It may be necessary therefore to try out a number of saddles before finding the one that is best. Although some suppliers may allow riders to try out saddles over comparatively short durations, problems may not become evident until they have been used for longer periods, which can pose problems when choosing.
For training, a gradual build up in the distances covered over several months is usually recommended, whilst maintaining higher pedalling cadence rates (70-80rpm) in lower gears to avoid over-exertion. Slipstreaming, in particular, is an effective way of reducing energy expenditure (if you are not the leading cyclist!).
In hot weather, regular eating and re-hydrating is essential, as well as pacing yourself and resting to allow your body to cope with the physiological demand. You can burn around 5000 calories per day!
For further information on cycling and equipment, visit the Cyclist Touring Club website at www.ctc.org.uk.
Co-author: Geoff David
Print 
PDF