Cycling: Cycling Secrets for Women: Not All Bikes are Created Equal – Here’s what you should know

Written by: Kathy Zawadzki, CTS Certified Coach

It’s Saturday morning at the local coffee shop and you’ve been watching riders gather for a warm cup of coffee and a bagel before they head out for their weekly training ride. As they mill around in their brightly-colored lycra jerseys, getting ready to mount their fancy bikes and head off down the road, you wonder what it would take for you to join them. The freedom and the excitement associated with bike riding can be so enticing, but you have either experienced first hand or have been “warned” about the discomfort associated with road riding. Well, I am here to tell you that with the right bike, the right gear, and a little nutrition advice thrown in, you, too, can enjoy the open road.

Most of us have male friends that ride for fun or maybe even race. And there is always “the guy” at the local bike shop who is willing to help you get started or improve your cycling endeavors. Most men are more than willing to share everything they have learned about bike racing with you and are certain that if it worked for them, it will work for you. Not so. There are distinct differences between men and women that play a major role in road riding and when men hand out their advice, they sometimes forget this.

The most obvious differences are going to directly affect your comfort while riding. And speaking from personal experience, if you are not comfortable, you are not going to enjoy your ride. Anatomically, women tend to have longer legs and shorter torsos compared to men of the same height. And of course, we can’t forget that our hips are wider and rounder than our male counterparts. We know this makes a difference when buying a pair of jeans, but what does it have to do with riding a bike?

One of the daunting aspects of cycling is that it’s a very equipment-intensive sport with an added initial challenge of bike selection. Having a bike that fits well is important, not only for comfort, but also for helping to prevent injuries. The best way to select a bike so that it correctly fits your body is to get the assistance of someone who understands the relevant anatomy and has experience working with female cyclists. Make sure that frame size, foot placement, saddle position and upper-body position are all evaluated during the fit process. A few key points to take with you to the bike shop:

Start with the proper frame size. A women’s shorter torso typically requires a shorter top tube, that’s why many bike companies manufacture frames specifically built for women. Smaller riders under 5’4” may benefit most from their designs. It is reasonable to make adjustments to a properly- fitting frame by selecting a shorter stem.
Ask for handlebars that match your shoulder width. A bar that is too wide will cause pain in the upper back, shoulders and neck.
Since women typically have smaller hands, be sure that the brake levers are adjusted so your hands can easily grip the brakes. If you have really small hands, you may need to ask for “short-reach” levers.
Buy a women’s saddle! With a wider pelvis, the bones we sit on are wider apart. A wider saddle will give those bones a place to rest and take some of the pressure off of the pubis bone and your soft tissue. Some saddles offer a cutout to help relieve pressure – but this is purely personal preference and not a requirement. If you do decide on a cutout saddle, be sure that the seams of your cycling shorts are not in the same place as the edge of the cutout, as this can lead to unnecessary chafing.
The biggest complaint I hear from new women riders or riders that are increasing their saddle time is the unpleasant sensation they experience in their buttocks and soft tissue. If riding a properly fitted bike with a good saddle and wearing the right shorts, this can be drastically reduced, if not completely eliminated. In my opinion, a good pair of well-fitting cycling shorts that don’t bunch up or get caught on the saddle nose, with seams that don’t rub in the wrong place, are the most important item a girl can own. Spare no expense for this item. You may have to try a few pairs before you find the magical fit, and when you do, I recommend buying 3 or 4 pairs (depending on how often you ride and how often you do laundry).

Although your rear end may disagree, cycling is a non-weight bearing sport. Since most of your weight is supported by the bike, you are not causing stress (the good kind) to your bones. As a woman, your bones need this type of stress to help avoid osteoporosis. If cycling becomes one of your primary athletic endeavors, be sure to include at least one type of weight bearing activity to your training. This could include weight training, walking or yoga. In addition, you want to take in 1200-1500 mg calcium daily to maintain bone density. Adequate intake of calcium is important in the prevention of osteoporosis, as women are 4 times more likely to suffer from osteoporosis than men.

Equipped with a correctly sized cycle, the proper gear and essential vitamins and minerals , you’re now ready to roll. Like other forms of exercise, cycling requires starting out slowly and building up tolerance. Even if you just ride on weekends and do other forms of exercise during the week, your body needs an adjustment period. Start with a slow, comfortable ride of 30 minutes before progressing to longer rides at faster speeds. Including a small group of friends is always more fun than riding alone. However, you want to make sure your group allows you to ride at your own pace. Group rides can be targeted for both recreational and competitive riders. If you are just starting out, I would recommend searching out a low-key ride, where no one gets left behind. Soon you will find yourself on that Saturday morning coffee shop ride, cruising the open road in comfort.

Kathy’s coaching experience encompasses all levels of cyclists, including juniors, masters and Olympic athletes. She worked with the Sports Science team at the US Olympic Training Center in Colorado Springs, CO, and with USA Cycling and USA Triathlon to develop Olympic athletes. As a CTS senior coach, Kathy trains individual cyclists, triathletes, and Paralympic athletes, and is co-author with Chris Carmichael and Jim Rutberg of Food for Fitness: Eat Right to Train Right, (Putnam, July 2004). She can be reached at kzawadzki@trainright.com.