Solutions For Low Bike Handles

So, what can you do to overcome the problem — and enjoy a healthy pelvis, an active sex life, and solid performance while biking?

You need to find a balance between a position that allows you to make the greatest improvements possible and beat your competition, while keeping healthy.

Training

When you’re training, you’re not in direct competition with anybody else – it’s just you against yourself, so there’s not as much need to use your competitive position. You can get away with sitting upright and not leaning forward too much, while still improving your performance.

As you get closer to a race or competition you may need to do a few training sessions in your low position to get used to it, but for the rest of the time go with the safer set up.

If you don’t ride competitively, and only cycle for enjoyment or general fitness, there’s absolutely no need to ride in a potentially dangerous position. The risks far outweigh the rewards, so stay upright with higher handlebars.

Positioning

It may be the case that changing your set up just a fraction can reduce the pressure on your perineum and pelvic floor muscles. This is something you’ll need to discuss with your coach, but you might not need to change your set up much at all. A tiny adjustment to your handlebars and saddle height could make cycling much safer for your physical and sexual health and not compromise performance. Even if this kind of handlebar adjustment does temporarily make you slower, chances are your body just needs a little time to get used to your new position, after which you'll pick up speed again. Your body will thank you in the long run for sustaining your health and sex life anyway!

Home Exercises For Pelvic Floor

Train your pelvic floor muscles to keep them strong and avoid any damage.

Pregnant women are often prescribed pelvic floor exercises, as are new mothers. This is because, during pregnancy and childbirth, the walls of the pelvic floor weaken and need to be strengthened back up as soon as possible to maintain continence over the long run and enjoy a healthy sex life in the years ahead. While it’s unlikely your pelvic floor will be as weak as it is post pregnancy, the pressure on it over a sustained period of time can lead to lower levels of muscle control.

One really simple exercise is to sit or lie on the floor and squeeze your pelvic floor muscles 10 to 15 times in a row. If you’re not sure what they are, they’re the muscles that you feel working if you try to stop urinating mid-flow. Do not attempt to do this exercise while peeing though, as this can cause a urinary tract infection. Instead just relax, then squeeze the muscles moderately for two seconds and release the tension again. Wait for five seconds then go again until you’ve done in 10 to 15 times. Do this once a day — even in the supermarket queue or during a low point in your office day.

Over time, aim to add more squeezes with longer holds. You should start to feel the muscles strengthen, and you’ll have better bladder control and an increased sensitivity.

Gym Work

Strengthen your core muscles in the gym. A stronger core will allow you to hold yourself better on the bike, meaning there will be less downward pressure and less stress on your perineum and pelvic floor muscles. Try doing a twice weekly session consisting of front and side planks, rollouts, cable or band woodchops, glute bridges, leg raises and reverse crunches. Pick two to three exercises and either do them for three to four sets of 10 to 15 reps each, or construct a circuit and do 30 to 45 seconds per exercise. Aim to add reps or sets or increase your time every week.

You could also use an upright, recumbent or spinning bike for some of your training, as these generally require you to be in a more upright position. Other forms of cardio, such as running, swimming, using gym machines or doing aerobic-based weight training such as kettlebell or body-weight circuits can also boost your cardio fitness without the need for a bike.

There are plenty of ways you can still cycle regular and improve your performance without potentially damaging your sex life.