Do we need more ergonomic bicycles to make them more efficient and reduce strain on a cyclists body? Have a read of the below by a trainee teacher of the Alexander Technique on how he improved his performance through better posture.

“I am a first year trainee teacher of the Alexander Technique at the Brighton
School for the Alexander Technique run by Chris Element and Suzie Sanderson.
Recently, I completed the 2007 London to Brighton bike ride, the first time
I have done the event. Having done very little cycling preparation before
hand I was a little curious as to how I would fair. I must admit that seeing
27000 other cyclists at the start was reassuring and very motivating as
well. I would describe myself as relatively fit and healthy and try exercise
at least three to four times a week. As a teacher trainee of the Alexander
Technique I also knew that I had an ace up my sleeve for the ride but was
not sure how the technique would really benefit me. As an ex Physical
Education teacher this was an opportunity to apply my Alexander training to
physical exercise over a prolonged period in an activity that I have no
expert experience.

Alexander himself described bicycles along the lines of being ergonomically
designed to foster poor use. When you consider the position of the head and
neck in relation to the back while cycling with the arms extended in front,
the back and legs working at varying/opposing degrees of angle causing the
back to narrow, and the eyes aiming to look forward and up thus causing the
neck and head to hyper extend, one can understand the potential for poor
use. However with this in mind I attempted to pay attention to my use as
much as possible throughout the 56 miles especially as I only had a basic
mountain bike.

My first direction was to try and direct the head forward and up as much as
possible and use the eyes independently to look ahead. By thinking forward
and up as opposed to just forward and potentially down as fatigues sets in,
I was able to as much as possible avoid the situation or position of
hunching over the handle bars (contracting down) in order to try and exert
more effort. The benefits were really noticeable when cycling uphill when
the temptation is to exert more effort and lean forward into the effort.
Directing forward and up while standing up on the pedals allowed the body to
maintain its proper alignment and equal displacement on the inclined bike so
that the weight was directed over and through the central cog [chainset]
with the pedals. This resulted in greater fluidity of movement, more power
through each leg rotation and less effort directed down into the pedals and
legs. This was very noticeable when going up Ditchling Beacon, the last hill
of the day over the South Downs, which lasts for approximately two miles and
is a one in four gradient at times.

Secondly, I directed into my upper and lower back in order to lengthen and
widen them. This was helped by subtly changing my position on the saddle so
that I sat slightly further back in the saddle which in turn allowed me to
get “back in my back”. The result was quite simply increased speed,
fluidity, power and ease of effort from the legs. At times it was almost as
if the bike was being powered without any effort whatsoever. I can only
assume that the space in the back of my back allowed the hips and knees to
function freely in their circular motion. Added to this I also thought of
simply sending the knees forward and away, which seemed to enable my legs to
spin faster and more freely.

Lastly and my no means least I directed into my ankles and feet. I did this
by thinking of the ankles and feet being released to travel freely round a
large Ferris wheel instead of a small bicycle cog. Particular attention was
paid to being back in my heels and thinking of the heels working in
opposition yet in the same plane as the hips and knees. Consequently the
feeling was one of lengthen along the back through the legs and into the
heels and toes. I suppose mechanically this achieved a longer and larger
lever system with which to propel the bike forward.

In conclusion all I can say is that by directing and thinking of where my
effort was going I was able to relax and enjoy the sensation of cycling much
more than I have ever done before and now apply these principles whenever I
jump on my bike even if it is for a short trip to the shops. Cycling up
hills is a completely different challenge and experience and I no longer end
gain about getting to the top so I can recover on the downhill section. I am
really looking forward to doing the event again next year and recommend it
to anyone interested in raising funds for the British Heart Foundation.”

Finn Kellow-Webb
Trainee Alexander Teacher at The Brighton School

via The Society of Teachers of The Alexander Technique

Tags: Alexander Technique, Finn Kellow-Webb
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