Women and Cycling

Women and Cycling f you haven't joined the party yet, you couldn't have picked a better time. Women are finding that cycling is the perfect low-impact way to get out and enjoy fresh air and exercise. And bicycle manufacturers have responded by developing frames specifically for women.

Women's Bikes From REI

Fit is everything if you want a smooth, comfortable ride from your bike. Women's bikes will generally have a shorter top tube length, women-specific saddles and shorter crank arms. And while these bikes are not the step-through designs of yesteryear, they do have lowered top tubes to provide more clearance while standing. (Women should have 2" to 3" of clearance.) This year REI has expanded our lineup of women's bikes. In fact, we've got a bike for every category. From our full-featured road bike built for the woman who wants performance to our leisurely comfort bike created for rides to the park or the cafe, you're sure to find a great-fitting bike that suits your riding needs and abilities.

Concerns

The 2 problems women report most when they ride a bike is back strain and a sore rear end. Why? There are many reasons, but most commonly women who are new to biking are experiencing what anyone who is new to a sport will experience — muscle strain and soreness from working those unused muscles. Make sure you get warmed up and stretch before you ride. Drink plenty of fluids and allow a period of 2 weeks or so for your body to adapt to the actions you're asking of it. This is true whether you're new to cycling or increasing the level and intensity of your workouts. Another common reason is that the bike doesn't fit right. In general, our vendor partner REI sizes its women-specific bikes for women 5'5" and under. Women who are 5'5" and taller are better off with a slightly modified unisex bike. Modifications such as a shorter stem and/or raised handlebar shorten the overall "cockpit" space of the bicycle for a comfortable fit. Back Strain Riding a bike doesn't exercise the back like it does the leg muscles. So why is your back sore? Overextension — When you sit on your bike you should be able to grip your handlebar with a slight bend in the elbow. If your arms are straight out, you're overextended. There are 4 ways to compensate for overextension. Any one or a combination of solutions will work. Shorter Stem — The stem is the part that attaches the handlebar to the bike. Getting a stem that is as little as 1 inch shorter can give you the shorter cockpit you need. Saddle Position — Your saddle can be adjusted forward and back to give you a better position on your bicycle. Move it forward if you're overextended. Handlebar Width — If your handlebar is too wide your arms will be splayed out, and this causes strain on the back and shoulders. Your hands should grip the handlebar at shoulder width on a mountain bike, slightly narrower on a road bike. Top Tube Length — Tried fixing all three and you're still stretched out? Then your top tube is likely too long and you may need a new, women-specific bike. Saddle Height When you're pedaling your bike, your knees should bend slightly at the bottom of your pedal stroke. If they don't, then your hips have to compensate by shifting left or right for each pedal stroke. Do this a few hundred times and your body is bound to complain. Adjust the saddle height down if this is the case. Try riding in the new position a while. You'll know you've got the right height if your hips remain level while pedaling. If your knees start to hurt, then you've lowered the saddle too far and you'll need to raise it a little. Even adjustments of a fraction of an inch can make a difference. Sore Rear End When your bones come into contact with the saddle, irritation can occur. These bones (called the ischial tuberosities and the ischium by doctors and "sit bones" by the rest of us) and the area in between the sit bones suffer the most. REI bicycle sales specialist Lynn Stewart says that since women's pelvises are a little wider than men's, women should get a "slightly" wider saddle, but not one of the really wide saddles that are often referred to as "comfort" saddles. These saddles can be a problem by actually being too wide. If a saddle is too soft it can also cause problems. She suggests looking for a saddle that is anatomically designed for women. These saddles have a short nose and a cutout or indentation for the area between the sit bones. Finally, make sure your saddle is level. If it's tilted too far down, strain is placed on your arms and shoulders. Too far up and you can irritate sensitive tissue. "Saddle comfort is a highly subjective thing. What works for one woman may not work for another." — Lynn Stewart, REI Sales Specialist, Seattle If you've got a comfortable saddle, adjusted properly, and you're still having problems, you may need to look at your riding style. You may be riding with all of your weight on the saddle while you pedal lightly. Instead, think of the saddle acting as support while your weight is on the pedals.

Research Your Options

Before purchasing your bike make sure you are informed. Women bicycle sales specialists are experienced and can offer their unique perspective on any sport you wish to try.