If you’re an avid bike rider and enjoy mountain bike and cross country riding, you may enjoy going to lots of unique and different cycling trails.
You may have some favourite bike riding routes, to get to these spots you’ll need to be able to transport your bike to them before you can begin your ride.
The easiest way to transport your bike to different locations is to install a roof rack onto the top of your car. Alternatively, if you have a towbar on the back of your car, you can add a bike rack to the back of your car.
If you have a roof rack on top of your car, you need to make sure that you’re able to get your bike on and off of the roof rack without straining your back. Straining your back will most definitely ruin your ride!
Here is a safe way to get your bike on and off the top of your car without straining your back.
1) Stand to one side of your bike and squat keeping bending at your hips and knees, and keeping your back in a neutral curve position.
2) Grasp the bike from the front fork and the rear, and remain in the lowest possible position, so that you won’t have to lift the bike as far above your head.
3) Stand up from your squat position by extending through your legs, but keep the bike in front of you.
4) Lift the bike up to the position you will need to place it on the rack so you can keep it close to your body line as your arms extend up.
5) Then walk the bike onto the rack at the correct level, to place it in the stabiliising arm with the wheels in place.
6) Once you have done this, lock the wheels on to the top of your car and strap the bike wheels into position.
It’s just as important to be aware of your posture when taking your bike off of your roof rack. Here are some steps that you can follow.
1) Unlock the wheels of the bike from the roof rack, check to make sure that the straps aren’t in the way.
2) Once again stand facing towards one side of the bike, firmly grasp the bike at the fork and rear stay as high as you can reach, so that you won’t have to squat down as far.
3) Keeping your back straight and the bike in line with your body, step backwards until you clear the car and then lower the bike till it’s in front of your body.
4) From there, squat down to lower the bike to the ground.
If your car’s roof is quite high up, you may need a fold up step to get your bike on and off of the top of your car.
You can also attach a bike rack to the tow bar of your car, when putting your bike onto this bike rack you need to consider your posture. Here are some steps that you can follow.
1) Keep your spine in a straight and neutral position.
2) Stand to one side of your bike, keeping your body close to your bike.
3) Firmly hold the top of the frame of the bike.
4) Bend your knees and hips so that your back stays in a neutral position.
5) Lift the bike putting it onto the bike rack, attach the bike to the rack, then tighten the bike so that it can then be transported.
When taking the bike off of the rack it’s a similar process but in the reverse.
1) Unclip the bike from the bike rack.
2) Make sure that you’re standing in a straight position.
3) Firmly hold the top of the bike.
4) Take the bike off of the rack, then bend your knees to put the bike down onto the ground.
If you’d like some more advice regarding setting up your bike correctly or taking it on and off of your car’s roof rack you can make an appointment to see one of our Physio’s at your local practice.
If you’re looking for a ‘Physio Near Me’ press the button that’s below to find a practice near you.
This newsletter story was written by Nick Lagos.