Best technique if you swim or cycle.

October 16, 2024

The right technique for cycling and swimming will improve enjoyment and reduce the risk of injury.

Cycling

Proper cycling technique not only enhances your performance but also helps prevent injuries.

Posture:

Keep your back straight and avoid rounding your shoulders. Your weight should be evenly distributed between the saddle and handlebars.

Grip:

Hold the handlebars with a relaxed grip. Gripping too tightly can cause hand and arm fatigue. Change hand positions periodically to reduce pressure on one area.

Pedalling Technique:

Focus on a smooth, circular pedal stroke. Apply force on the downstroke or leg extension and a relaxed upstroke. In other words push down and don’t pull up.

Foot Position:

Keep the balls of your feet over the pedal axles. This position provides better power and control. Ensure your cleats (if using cycling shoes) are properly aligned.

Knee Alignment:

Your knees should track straight ahead and not bow inward or flare outward during the pedal stroke. Proper bike setup and pedal alignment can help maintain good knee position.

Braking Technique:

Use both brakes evenly and smoothly. Practice modulating your brake pressure to avoid sudden stops. Shift your weight to the rear when braking to prevent going over the handlebars.

Climbing Technique:

When climbing, shift to a lower gear and maintain a steady pace. Keep your upper body relaxed and use your core muscles to stabilize your position.

Descending Technique:

When descending, lower your center of gravity by bending your elbows and knees. Keep your weight back and distribute it evenly between both wheels. Look ahead to anticipate turns and changes in terrain.

If you are interested in an exercise bike – read our post Choosing an Exercise Bike. I’ve recently bought a relatively inexpensive one that’s foldable and it suits me fine.

Swimming

Swimming is a fantastic full-body workout that offers numerous health benefits.

If any of you watched the Robert De Niro series Zero Day on Netflix, you’ll remember the scenes when he takes his early morning swim in the pool. Well I’m sorry Bob, but you didn’t have the best technique.

Here are some general principles that can help you swim more efficiently and reduce the risk of injury.

Body Position:

Keep your body in a horizontal position, with a straight and streamlined profile. A flat body position reduces drag in the water and helps you move more efficiently.

Head Position:

Keep your head in a neutral position, looking straight down. Avoid lifting your head too much, as this can cause your hips to sink and create more resistance.

Breathing:

Practice bilateral breathing (breathing on both sides) to ensure balanced muscle development. For strokes like freestyle and backstroke, inhale quickly through your mouth when you turn your head to the side, and exhale through your nose underwater.

Arm Technique:

Use a full range of motion for your arm strokes. For freestyle, backstroke, and butterfly, ensure that your arms extend fully during the recovery phase and provide a powerful pull during the propulsive phase.

Hand Entry:

Enter the water with your hand in line with your shoulder and extended forward. A smooth entry reduces resistance and helps maintain a streamlined position.

Kick Technique:

Engage your legs with a flutter kick or dolphin kick, depending on the stroke. Keep your legs straight and use your hips to generate power. Avoid excessive knee bending, which can create drag.

Rotation:

Incorporate body rotation into your strokes. Rotation helps engage larger muscle groups, improves your reach, and contributes to a more efficient swim. Rotation of your body should not exceed 45 degrees, so don’t twist and turn too much. And your toes should just break the water surface at the highest part of the kick, rather than make a big splash.

Timing and Rhythm:

Establish a rhythmic and well-timed stroke. Coordination between your arms, legs, and breathing is crucial for smooth and efficient swimming.

If you are a regular walker or jogger, read our post on good technique for those two activities.