Pedaling into Summer: Making the Most of Bike Season
Summer has officially arrived in the Truckee-Tahoe region, and with it comes endless opportunities to explore our world-class roads, mountain passes, and trail networks on two wheels. From scenic family rides along the Truckee River Legacy Trail to epic mountain bike adventures on the Tahoe Rim Trail, cycling is a cornerstone of the active lifestyle enjoyed by so many in our community.
Whether you are training for an upcoming race, commuting to work, riding for recreation, or simply enjoying the outdoors with friends and family, spending more time in the saddle can bring tremendous physical and mental health benefits. Cycling improves cardiovascular fitness, builds strength and endurance, reduces stress, and allows us to experience the beauty of our region in a unique way.
However, as riding volume increases throughout the summer months, so does the potential for aches, pains, and overuse injuries. Many cycling-related issues, including neck pain, back pain, knee discomfort, numbness, and saddle soreness, can often be prevented through proper training progression, strength and mobility work, and ensuring that your bike is properly fitted to your body.
In this edition, we are highlighting the growing bike fitting services available through Tahoe Forest Physical Therapy and featuring one of our experienced therapists, Brian, whose passion for helping cyclists move more efficiently and comfortably has helped many riders stay active and injury-free. We also share injury prevention tips and answer common questions about bike fitting to help you make the most of your cycling season.
No matter your age, experience level, or riding goals, our goal is to help keep you healthy, comfortable, and doing what you love, both on and off the bike. Happy riding!
Provider Spotlight
Brian Hrindo
Physical Therapy Assistant
Brian has been working for IVCH Physical Therapy since we opened the doors for the new location in 2006. He began his work there as a Therapy Aide and Licensed Massage Therapist and is now a Physical Therapist Assistant with a specialty in Myofascial Release and, more recently, as a Certified Bike Fitter.
Brian graduated in 2000 from Bowling Green State Univ, Ohio, with a BS in Kinesiology and Human Movement Science. He traveled to Salt Lake City in 2002 for the Winter Olympics, where he enrolled in and completed massage school. After Brian’s move to Lake Tahoe’s South Shore in 2003, he spent years continuing to build his manual therapy skills with a large emphasis in Myofascial Release (MFR).
He studied extensively with renowned therapist John Barnes, PT, and his MFR seminars throughout the West. In 2013, after graduating from San Juan College in New Mexico, he received his PTA license.
Brian has now grown roots here in Incline Village, NV, with his wife Jan, 15-year-old son Parker, and 12-year-old daughter Madison. He is an avid skier and mountain biker and has volunteered with the Diamond Peak Ski Patrol for the last 13 years.
Bike fitting has become a recent passion project in his work world. Combining his clinical expertise in Physical Therapy with the technical precision of bike fitting has been a fun evolution in his career. Helping people feel better physically on and off the bike is a win, while moving from reactive care to human optimization and longevity in a sport is a fantastic transition.
Contact info
Tahoe Forest Sports Medicine & Therapy Services
10710 Donner Pass Road, 2nd floor, Truckee, CA 96161
Tahoe Forest Orthopedics & Sports Medicine
10051 Lake Avenue, Ste. 3, Truckee, CA 96161
(530) 587-7461 | tfhd.com/orthopedics
Incline Orthopedics & Sports Medicine
880 Alder Ave, 2nd Floor, Incline Village, NV 89451
Featured Therapy
Bike Fitting
Now that the warm weather is here, it is time to hit the road in the trails on two wheels. The physical therapy department at Tahoe Forest Hospital is now offering bike fitting. Bike fitting can be a great compliment to your physical therapy treatment and can help to alleviate many of the aches and pains you may experience while riding your bike.
The Truckee, Tahoe City, and Incline Village Physical Therapy clinics each have therapists who are gold-level, certified in bike fitting. During a bike fit, you will meet with one of the Physical Therapists one-on-one. They will observe and analyze your positioning on the bike. From there, they will work with you to adjust your bicycle.
Often, a small adjustment can make a big improvement in how you feel! They may also advise you on posture and exercises that can make your riding more comfortable.
A bike fit can be a great option if you are experiencing pain in the following areas while riding your bike:
- Neck
- Shoulder
- Elbow/wrist
- Back
- Hip
- Knee
- Foot/ankle
- Numbness in any region
A bike fit can also be helpful if you are recovering from surgery or an injury, have been cleared by your provider to ride, and want to ensure that riding does not worsen your condition. A more comfortable ride often means that you can ride faster – really a win-win situation!
If you are interested in having your bike fit and are not a current physical therapy patient, you will need to ask your referring provider for a physical therapy referral. If you are a current physical therapy patient, you can ask your Physical therapist about how having a bike fit can help maximize the outcomes of your treatment. Learn more about bike fitting.
Injury Prevention Corner
Tips for a Safe and Comfortable Ride
A few simple strategies can go a long way in preventing cycling-related injuries and keeping you on the bike:
- Start gradually. Increase your mileage, elevation, and intensity slowly, especially at the beginning of the season. A general rule is to increase your weekly training volume by no more than 10%.
- Don’t ignore discomfort. Persistent pain, numbness, or tingling while riding is not normal and may indicate that adjustments to your bike setup or riding mechanics are needed.
- Strength train regularly. Incorporating core, hip, and lower extremity strengthening exercises can improve cycling efficiency and reduce injury risk.
- Prioritize mobility. Tight hips, hamstrings, chest muscles, and shoulders can affect your riding position and lead to discomfort. Regular stretching and mobility exercises can help.
- Check your equipment. Make sure your bike is properly maintained, including tire pressure, brakes, and drivetrain components. Equipment issues can affect both performance and safety.
- Consider a professional bike fit. Proper bike positioning can improve comfort, efficiency, and performance while helping prevent overuse injuries.
Bike Fit Q&A
Q: How do I know if I need a bike fit?
A: You may benefit from a bike fit if you experience pain, numbness, discomfort, or fatigue while riding. Common complaints include neck pain, back pain, knee pain, hand numbness, and saddle discomfort. Riders returning from an injury, recovering from surgery, purchasing a new bike, or looking to improve performance may also benefit from a professional bike fit.
Q: Do I need to be an experienced cyclist to get a bike fit?
A: No. Bike fitting is beneficial for cyclists of all levels—from recreational riders and commuters to competitive athletes. A proper fit can improve comfort and confidence for any rider.
Q: Will a bike fit make me faster?
A: A bike fit primarily focuses on comfort, injury prevention, and efficiency. Many riders find that when they are more comfortable and efficient on the bike, performance naturally improves.
