Touring bike, mountain bike, city bike – the different types of bike are as diverse as the sitting positions of the rider. On a racing bike, you are crouching low for optimised aerodynamics; on a Dutch bike, you are upright like a horse rider. But being upright doesn’t automatically translate into comfort, a slightly more bent position like you would assume on a mountain or trekking bike means that your spine can maintain its natural S-shape, thereby relieving your hands and arms. If you then also slightly bend the latter, you are cushioning against shocks, which in turn protects your elbow joints. For upright cycling on bikes like the Dutch bike or the city bike, a saddle with suspension or a spring-loaded seat post offer protection for the spine. Also important is the grip on the handle bars, which shouldn’t be too high, but close to the body. This prevents tension in the upper body and doesn’t restrict the natural balance of the spine.

Pedalling faster protects the joints

Modern gearshifts now offer up to 30 gears – far from being a luxury, the “rotational speed” always keeps the legs in the optimal range on ascents or descents. The benchmark for a healthy “pedalling rate” is 80 crank revolutions per minute. With a bit of practice and early shifting, you will soon get the hang of fast-paced pedalling – and protect your joints, tendons and muscles to boot. Slow circling, hard-working legs can on the other hand place inordinate stress on muscles and joints and cause damage in the long run.