Health Tips & Techniques

Cycling

Basic Road Bicycle Seat Height Setup

Step 1
Obtain leg-length measurement

Technique

✓ Standing in bare feet place a book up against your groin.
✓ Try and replicate the same amount of pressure you feel whilst on your seat.
✓ Measure the distance from the floor to the top edge of the book (in-seam measurement)

Technique A
Le Mond method

Technique

✓ Measure the distance (in line with the seat post) from the top of the seat to the crank mid-point.
✓ Multiply Step 1 measurement x Technique A measurement to obtain correct seat height.

Example: Step 1 height (82cm) x Technique A height (0.88) = 72.16 cm

Technique B
Le Mond method

Technique

✓ Turn the crank to the 6 o’clock (bottom) position.
✓ Measure the distance (in line with the seat post) from the top of the seat to the pedal mid-point.
✓ Multiply Step 1 measurement x Technique B measurement to obtain correct seat height.

Example: Step 1 height (82cm) x Technique B height (1.09) = 89.38 cm

Note
Other factors that may influence your position on the bike

• Seat fore/aft position, Cleat position & thickness, Crank length
• Arm reach length, Leg and Lower Back flexibility
• Rider experience: Sports cyclist vs Recreational cyclist

Always seek the assistance of a professional if uncertain.

Fitness

General Fitness Guidelines (March 3, 2009)

Cardiovascular (CV) workout
A very good way to gauge your training intensity is by checking your heart rate (HR).
Take your pulse over 15 secs x 4 to give you a 1 min reading. Better still is to use a heart rate monitor.

Max Heart Rate (MHR)
220 – (Your age)
E.g. 220 - 40 = 180 bpm (MHR)

Aerobic/Weight Loss formula
60 – 75% of MHR
E.g. 180 x 0.60 - 0.75 = 108 – 135 bpm

C/V formula
75 – 85% of MHR
E.g. 180 x 0.75 - 0.85 = 135 – 153 bpm

To burn fat the following formula applies:
220 – (Your age) x 60% - 75%
NB. There is no need to exceed this HR even if you feel you are not working hard enough.
30 – 60 mins every dayis recommended (Best done in one steady session)

Diet Guidelines

• Fat. < 20g per day
• Carbohydrates (CHO). 4 – 5g CHO per kg body weight/day
• Protein. 1.2g per kg body weight/day

• I recommend you purchase a kilojoule/food counter guide book to monitor your fat/kilojoule intake amounts
• Low GI foods are better as they keep you ‘full’ for longer and give you longer lasting energy
• Small healthy snacks every 3 hrs (No snacks after dinner)

Note:

• General strength training is necessary to supplement a well balanced exercise program and accelerate metabolism to burn body fat more effectively.
• Stretch 5 -10 mins for every 30 mins of exercise
• Always seek the advice form a professional prior to commencing an exercise program

Fluid Balance Test

To measure the amount of dehydration you incur during your workout and the amount of fluid required to re-hydrate.

Empty your bladder and record your weight
(Nude or in as little clothing as possible such as underwear)

Pre-exercise weight = ___________ kgs

Do your usual workout and drink as you normally would.

Record the approximate volume of fluid consumed during exercise in mls.
(1 ml = 1 gram)

How much you drank = __________ mls

Towel dry, empty your bladder and then record your weight as specified above.

Post-exercise weight = ___________ kgs

Subtract your post-exercise weight (B) from your pre-exercise weight (A) to get the number of kgs/grams you lost during exercise.

Weight lost = (A) – (B) _________________ kgs