How to minimize arthritis pain while cycling

Even with arthritis, biking is a wonderful hobby. But for many people, the real problems lie in the upper body, which tends to fatigue from long periods of supporting your body weight on the handlebars.

Keep the pedals spinning. Stay in a relatively low gear that's easy to pedal and keep your pedal speed at 80 to 90 revolutions per minute (that's about three revolutions every two seconds). That's the secret of the pros and is smart for you too. Pushing high gears slowly will quickly fatigue your muscles and torture your joints.

Vary your positions. For a seasoned long-distance bicyclist, the goal is to get into one position, one rhythm and to cover kilometre after kilometre. You should be the opposite. To avoid muscle fatigue and aching joints, shift your position constantly. That means moving forward and backward on your seat, holding the handlebars in several different grips and varying the angle of your back. This will ensure you don't overtax a single joint or muscle group.

Rest often. Unless you are in a formal competition, don't compete! This is about fun and health, not speed or distance. Every 15 or 20 minutes, get off the bike and have a rest. Your muscles and joints will appreciate the break — now and tomorrow when you wake up. And be sure to have enough water on hand to quench your thirst at each break.

Factor in fit. If riding fatigues your upper-body muscles or makes your joints hurt, the problem may be your bike, not your body. Make sure your rig fits you properly by having a bike shop expert size up your frame size and configuration, handlebar position, seat height and pedal position — all of which count for comfort and mechanical efficiency, especially when you spend long periods in the saddle.