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

About Spectrum Health & Wellbeing

Spectrum Health & Wellbeing Myotherapy, Reflexology and Reiki is located in Rowville, near Knox, Boronia, Bayswater, Ferntree Gully and Scoresby. We provide specialised integrative solutions for children, teens and adults using Myotherapy, Reflexology and Reiki.

CEO and Principal Therapist Derek Miglietti, has been working in Health and Fitness since 1988 as a therapist, instructor, lecturer (16+ years) and consultant. As a specialist Integrative Therapist Derek has worked in nursing homes, with children, the AFL, elite athletes, state-sporting teams and in the corporate sector.