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class=\u0022hidden\u0022 data-comment-timestamp=\u00221604940007\u0022\u003E\u003C\/mark\u003E\n\n      \u003Cfooter\u003E\n      \u003Carticle\u003E\n  \n            \u003Cdiv\u003E  \u003Ca href=\u0022\/users\/tiffanygokhalemethodcom\u0022 hreflang=\u0022en\u0022\u003E\u003Cimg loading=\u0022lazy\u0022 src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/teacher_biography\/Tiffany%20Mann%20Headshot%20600x600.png?itok=SX-CXe4Y\u0022 width=\u0022100\u0022 height=\u0022100\u0022 alt=\u0022Profile picture for user tiffany@gokhalemethod.com\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003ETiffanyM\u003C\/span\u003E on Mon, 11\/09\/2020 - 08:40\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/40846#comment-40846\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/40846#comment-40846\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003EThank you Abeja! \u00a0I hope this\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003EThank you Abeja! \u0026nbsp;I hope this series of articles encourages many people to saddle up and hit the road or trails; the more, the merrier--and safer, as the more people on bikes, the more visible we become!\u0026nbsp;\u0026nbsp;I still feel the same amount of joy you can see on my 5-yr old face every time I hop on one of my various bikes. \u0026nbsp;And it feels great to instill in our daughters a sense of adventure and self-reliance; Skip and Coco pedalled\u0026nbsp;to her soccer game a couple of days ago (on a different tandem!)--14 miles each way.\u003C\/p\u003E\u003C\/div\u003E\n      \u003Cul class=\u0022links inline\u0022\u003E\u003Cli\u003E\u003Ca 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src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/user_profiles\/picture-117201-1504142231.jpg?itok=hWXSs0i2\u0022 width=\u002275\u0022 height=\u0022100\u0022 alt=\u0022Profile picture for user shirleyolive@gmail.com\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003EShirleyY\u003C\/span\u003E on Wed, 11\/11\/2020 - 12:03\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/40871#comment-40871\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/40871#comment-40871\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003EThank you Tiffany for this\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003EThank you Tiffany for this article series!\u003C\/p\u003E\u003Cp\u003EI\u0027ve been practicing the correct riding form for the last couple of weeks on my long recreational rides. I\u0027ve noticed an improvement on lower back stress, which is a huge breakthrough for me. I\u0027ve noticed it\u0027s much easier to ride uphill, with less strain on my lower back, when I maintain a J-spine! I used to struggle uphill sitting uncomfortably on my tail and didn\u0027t even know it.\u003C\/p\u003E\u003Cp\u003EExternally rotating legs also give me more leverage to power uphill. And that takes the stress off my knees.\u003C\/p\u003E\u003Cp\u003EI have a question regarding placement of feet on the pedals though. Am I supposed to place my heel bone on the pedal or my toes on the pedal? Which part of the foot should I focus the force on the pedal? Front or back? Toes or heel?\u003C\/p\u003E\u003Cp\u003E\u0026nbsp;\u003C\/p\u003E\u003Cp\u003E-Shirley\u003C\/p\u003E\u003C\/div\u003E\n      \u003Cul class=\u0022links inline\u0022\u003E\u003Cli\u003E\u003Ca href=\u0022\/user\/login?destination=\/blog\/how_to_beat_neck_and_shoulder_pain_while_cycling_cycling_for_everyone_part_2%23comment-form\u0022\u003ELog in\u003C\/a\u003E or \u003Ca href=\u0022\/user\/register?destination=\/blog\/how_to_beat_neck_and_shoulder_pain_while_cycling_cycling_for_everyone_part_2%23comment-form\u0022\u003Eregister\u003C\/a\u003E to post comments\u003C\/li\u003E\u003C\/ul\u003E\n  \u003C\/div\u003E\n\u003C\/article\u003E\n\n\u003Carticle data-comment-user-id=\u0022101286\u0022 id=\u0022comment-40919\u0022 class=\u0022js-ajax-comments-id-40919 js-comment\u0022\u003E\n    \u003Cmark class=\u0022hidden\u0022 data-comment-timestamp=\u00221605554025\u0022\u003E\u003C\/mark\u003E\n\n      \u003Cfooter\u003E\n      \u003Carticle\u003E\n  \n            \u003Cdiv\u003E  \u003Ca href=\u0022\/users\/tiffanygokhalemethodcom\u0022 hreflang=\u0022en\u0022\u003E\u003Cimg loading=\u0022lazy\u0022 src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/teacher_biography\/Tiffany%20Mann%20Headshot%20600x600.png?itok=SX-CXe4Y\u0022 width=\u0022100\u0022 height=\u0022100\u0022 alt=\u0022Profile picture for user tiffany@gokhalemethod.com\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003ETiffanyM\u003C\/span\u003E on Mon, 11\/16\/2020 - 11:13\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/40919#comment-40919\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/40919#comment-40919\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003EHi Shirley!Im so glad to hear\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003EHi Shirley!\u003C\/p\u003E\u003Cp\u003EIm so glad to hear that you are enjoying longer rides with less lower back discomfort than you used to have! \u0026nbsp;The low back can be an area of real\u0026nbsp;discomfort on longer bike rides. \u0026nbsp;Learning to protect the shape of your spine while cycling, i.e., using your arms and legs, is a huge milestone, and will serve you well for miles and miles and years of enjoyable, scenic rides and up and down hills!\u003C\/p\u003E\u003Cp\u003ERegarding foot position on the pedals, you want the ball of your foot to be resting on the pedals. \u0026nbsp;So neither the heel nor the toes, but the mid-foot. \u0026nbsp;You want the feet, like the legs, to be pointing out slightly, with your knees tracking over your feet and pointing in the same directing. \u0026nbsp;You want to grab slightly with your foot, so that your foot is doing a bit or work to help with the pedal stroke. \u0026nbsp;Ideally, your toes will be raised at the top of the pedal stroke and will be pushing down at the bottom of the pedal stroke, so they, like your legs are working in a circular motion. \u0026nbsp;This way you are taking advantage of a greater range of muscles and spreading the workload through your body. \u0026nbsp;This will also help engage your calves, so they too, will be in on the action!\u003C\/p\u003E\u003Cp\u003ESometimes when I am out on really long bike rides and starting to feel a bit fatigued, I will\u0026nbsp;give\u0026nbsp;some muscles\u0026nbsp;a little rest by\u0026nbsp;calling on other muscles to pick up the slack, which is oftentimes\u0026nbsp;the feet, as my\u0026nbsp;feet are a bit lazy and I have to make a real conscious effort to make them work. \u0026nbsp;You dont want to overdo this, but it can be\u0026nbsp;a fun \u0022break\u0022 both mentally and physically.\u003C\/p\u003E\u003Cp\u003EI hope this helps! 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