More attention being given to saddles issues for women

[OakLeaf]

I'm the opposite, and honestly I always thought too much sitting (combined with too much gym emphasis on the abs and not enough on the back) caused the lumbar curve to flatten or even reverse. After all, when you're seated normally, the pelvis tilts backwards. My lumbar spine was pretty much rigid and vertical before my PT this summer. I can finally get into cobra with my pubic bone on the ground, yay! but it's going to be a while, if ever, before I can keep my ASIS on the ground.

I think part of it is related to having no waist, and probably pelvic anatomy as well. When my pelvis is as neutral as I can get it, I appear to be in extreme swayback. I don't think I could ever sit in a chair in the "tripod" you describe. I just tried it on a bar stool - so, hard flat surface and knees below hips - and forcing my pelvis as far into anterior tilt as I possibly could (straining as hard with my low back muscles as you seem to have been against the wall), I can still get a finger easily between my pubic bone and the seat.

[Catrin]

I am the opposite, I don't have as much curve in my lumbar spine as is "normal", it is interesting how such seemingly small things can effect us. I did have a tilted uterus when I had one.

[zoom-zoom]

I'm the opposite, and honestly I always thought too much sitting (combined with too much gym emphasis on the abs and not enough on the back) caused the lumbar curve to flatten or even reverse. After all, when you're seated normally, the pelvis tilts backwards. My lumbar spine was pretty much rigid and vertical before my PT this summer. I can finally get into cobra with my pubic bone on the ground, yay! but it's going to be a while, if ever, before I can keep my ASIS on the ground.

I think part of it is related to having no waist, and probably pelvic anatomy as well. When my pelvis is as neutral as I can get it, I appear to be in extreme swayback. I don't think I could ever sit in a chair in the "tripod" you describe. I just tried it on a bar stool - so, hard flat surface and knees below hips - and forcing my pelvis as far into anterior tilt as I possibly could (straining as hard with my low back muscles as you seem to have been against the wall), I can still get a finger easily between my pubic bone and the seat.

Hmm...and I definitely have a very well-defined waist. I can't wear jerseys with elastic bottoms or compression shirts, since the bottoms always ride-up to my waist and leave my lower belly hangin' out.


I can't imagine sitting upright on a stool and not having my pelvic bone pressing into the seat surface. Wow, a finger's clearance?! I've never really been prone to sore sit bones on a bike...probably because my weight's not resting on them as much as would be ideal.

[OakLeaf]

I definitely have a very well-defined waist.

My waist is pretty well-defined - clothes definitely ride up into it - but there just isn't that much real estate there. There are two inches between my bottom rib and my ASIS. Not a lot of room for the spine to bend.

[zoom-zoom]

Ahh...gotcha. I have a pretty long torso, from the front...but that weird curvature makes my butt ride pretty high. It's really obvious seeing me in profile. Everything rides up on top of my rump in the back.

[Wahine]

Recently I found the Hab It website. Not only does the site connect the dots for me on how to find a neutral pelvis it also educated me about how good posture affects female organs as explained in this video. http://www.youtube.com/watch?v=hcTEUKp7zsY&lr=1

I finally got a chance to watch this video all the way through. It is an excellent summary of posture and neutral pelvis/spine. Thanks again for sharing.

[smittykitty]

Wow! my new PT has been instructing me on EVERYTHING in the Youtube video! She has shown me how to flatten out the curve in my lower back. She asked me why I was sitting off the back of my saddle. She showed me how with correct pelvic tilt, I could sit more forward, with my weight on my sit bones, the pressure automatically was gone from the girlybits because they were no longer pushing on the front of the saddle.

Let's see what else she noticed within 30 sections:

I need to:
Relax upper body, arms, shoulders
Head down, look up with eyes
Use muscles to keep knees aligned over 2, 3rd toes
Heels down
Flat back, Pelvic tilt, pressure off the girlybits
Move forward on saddle
Pedal stroke: front, back, up (no pushing down: right quad pain)
relaxed hands, lightly on hoods,
Did I mention heels down!

On the trainer: put hands behind back, core to hold me up!!


I'm sure there a few more things I forgot. I'm making improvements. Pain in right quad seems to get way better at about mile 10-12.

Really hard yesterday to remember all of this when climbing. But I got up that darn hill. (Had to stop and exchange my lungs for new ones, but I got up it!)
Was able to do a few seconds of "Look Ma Now Hands" (hands barely off the hoods) yesterday.

Finding a female PT who cycles (Tri) has been very helpful. It's incredible where you find you have weaknesses and how they effect function in other parts of the body. Hopefully by strengthening my weak hips and core and improving posture, along with loosening by tight IT band, my leg pain will subside.

I've sure learned a lot about my posture from here.

Oh, and thanks Wahine. You're great advice here, got me to see her.

[Wahine]

Oh, and thanks Wahine. You're great advice here, got me to see her.

You're welcome.

[indysteel]

@Smittykitty,

I'm curious about the your PT's instruction to "use muscles to keep knees aligned over 2nd and 3rd toes." Do you, like me, have a tendency to ride kneed in? Did she say, specifically, how to ride with better knee alignment and how to engage your muscles to do that? If I pay really close attention, I can maintain better alignment, but the minute my attention shifts--as it often does--I'm back to bad form. I'd love any insight that you have.....

[smittykitty]

She didn't have any magical advice, just use your leg muscles to hold the leg in line over the 2nd, 3rd toes. Also, both legs should be equal distance from top tube.

I know what you mean, my mental checklist is soooo long! And I've got to say, my knee is pretty low on the list right now.

The BG fitters at the lbs put a shim in the big toe/under ball of foot area under insole of my new road shoes. They were the first to point out that my right knee was flopping around like a fish out of water! I think it has really helped. As the PT pointed out to me, the lbs guys try to stop the flopping, her job is to teach me how to use muscles to fix the problem.

[OakLeaf]

I've been working on foot issues for the past couple of years, and I think it helps everything all the way up the chain when I pay attention to my feet on the bike, too. "Four corners of the feet" is my yoga teacher's cue, and that works inside a cycling shoe now that I finally have a pair that fits.

Big toe mound, small toe mound (i.e. heads of 1st and 5th MTs), inner and outer heel. Lift all three arches to get the four corners down - in my case, the transverse arch is the weakest, but probably focus on whichever's weakest for you.



This thread has drifted ... imagine that.

+1 on thanks Wahine.

[zoom-zoom]

Ha, I'm another one who pedals pointy-toed and my knees dive a little. I try to focus on pedaling more flat-footed, but as soon as I stop thinking about it my toes dip down, again.