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Lessons on a bicycle
I am a first year trainee teacher of the Alexander Technique at the Brighton School for the Alexander Technique run by Chris Element and Suzie Sanderson. Recently, I completed the 2007 London to Brighton bike ride, the first time I have done the event. Having done very little cycling preparation before hand I was a little curious as to how I would fair. I must admit that seeing 27000 other cyclists at the start was reassuring and very motivating as well. I would describe myself as relatively fit and healthy and try exercise at least three to four times a week. As a teacher trainee of the Alexander Technique I also knew that I had an ace up my sleeve for the ride but was not sure how the technique would really benefit me. As an ex Physical Education teacher this was an opportunity to apply my Alexander training to physical exercise over a prolonged period in an activity that I have no expert experience.

Alexander himself described bicycles along the lines of being ergonomically designed to foster poor use. When you consider the position of the head and neck in relation to the back while cycling with the arms extended in front, the back and legs working at varying/opposing degrees of angle causing the back to narrow, and the eyes aiming to look forward and up thus causing the neck and head to hyper extend, one can understand the potential for poor use. However with this in mind I attempted to pay attention to my use as much as possible throughout the 56 miles especially as I only had a basic mountain bike.

My first direction was to try and direct the head forward and up as much as possible and use the eyes independently to look ahead. By thinking forward and up as opposed to just forward and potentially down as fatigues sets in, I was able to as much as possible avoid the situation or position of hunching over the handle bars (contracting down) in order to try and exert more effort. The benefits were really noticeable when cycling uphill when the temptation is to exert more effort and lean forward into the effort. Directing forward and up while standing up on the pedals allowed the body to maintain its proper alignment and equal displacement on the inclined bike so that the weight was directed over and through the central cog [chainset] with the pedals. This resulted in greater fluidity of movement, more power through each leg rotation and less effort directed down into the pedals and legs. This was very noticeable when going up Ditchling Beacon, the last hill of the day over the South Downs, which lasts for approximately two miles and is a one in four gradient at times.

Secondly, I directed into my upper and lower back in order to lengthen and widen them. This was helped by subtly changing my position on the saddle so that I sat slightly further back in the saddle which in turn allowed me to get "back in my back". The result was quite simply increased speed, fluidity, power and ease of effort from the legs. At times it was almost as if the bike was being powered without any effort whatsoever. I can only assume that the space in the back of my back allowed the hips and knees to function freely in their circular motion. Added to this I also thought of simply sending the knees forward and away, which seemed to enable my legs to spin faster and more freely.

Lastly and my no means least I directed into my ankles and feet. I did this by thinking of the ankles and feet being released to travel freely round a large Ferris wheel instead of a small bicycle cog. Particular attention was paid to being back in my heels and thinking of the heels working in opposition yet in the same plane as the hips and knees. Consequently the feeling was one of lengthen along the back through the legs and into the heels and toes. I suppose mechanically this achieved a longer and larger lever system with which to propel the bike forward.

In conclusion all I can say is that by directing and thinking of where my effort was going I was able to relax and enjoy the sensation of cycling much more than I have ever done before and now apply these principles whenever I jump on my bike even if it is for a short trip to the shops. Cycling up hills is a completely different challenge and experience and I no longer end gain about getting to the top so I can recover on the downhill section. I am really looking forward to doing the event again next year and recommend it to anyone interested in raising funds for the British Heart Foundation.

Finn Kellow-Webb
Trainee Alexander Teacher at The Brighton School

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