Why You Need a Well-Fitted Sports Bra for Cycling
The Importance of a Good Sports Bra
Investing time and money in finding the perfect sports bra for your cycling needs is definitely worth it. While it may not be the most thrilling purchase, it is undeniably one of the essential ones. For both road cycling and mountain biking, wearing a poorly fitting sports bra can have serious consequences.
Wearing an ill-fitting sports bra while cycling can lead to overstretching of the breast tissue, resulting in pain and, over time, irreversible sagging. The breasts do not have any muscles, and their support relies solely on the skin and Cooper’s ligaments, a thin and elastic connective tissue that intertwines throughout the breast and attaches to the chest wall. Unfortunately, this means that they are not very strong.
Research conducted by the University of Portsmouth’s Research Group in Breast Health revealed that without proper support, the breasts experience significant multi-directional movement during exercise. During walking, this movement increases by 4cm, but during running, it escalates to a staggering 15cm.
Therefore, finding a sports bra that offers adequate support and fits you well is paramount. It ensures that your breasts are protected during your cycling activities and helps maintain their shape and firmness for the long run. So, don’t underestimate the importance of a well-fitted sports bra when it comes to your cycling adventures.
Bikes and breasts
The impact of breast motion during cycling
Increased breast motion is not only a concern for runners. Dr Joanna Scurr, leader of the RGBH, explains that cycling also poses challenges in terms of breast support. The riding position and the uneven terrain influence the way breasts move during cycling.
“On a bike, breasts have more freedom of movement compared to activities with an upright posture,” she says. “This places different demands on their natural supporting structures.”
Furthermore, the vibrations caused by cycling on uneven surfaces result in a unique frequency of breast movement. Research suggests that the frequency of vibration may be linked to breast discomfort or pain. For some women, this frequency experienced during cycling may be more uncomfortable than that during other activities.
The importance of the right sports bra
Sports bras designed specifically for cycling come in various back designs and provide tailored support. There are three main types of sports bras: compression bras, which press the breast against the chest wall; encapsulation bras, which lift and separate each breast; and combination bras, which offer a mix of both. Boobydoo, a popular sports bra website, features well-regarded brands such as Enell, Berlei, Panache, PureLime, Freya Active, and Shock Absorber. Some bras even offer compatibility with heart rate monitors, such as the adidas Supernova Sports Bra, allowing for greater comfort without the need for additional straps.
It is important to note that there is no one-size-fits-all solution when it comes to choosing the best bra for cycling. According to Dr Scurr, the ideal sports bra depends on individual preferences and the level of support needed. “Compression sports bras contain more elastic than encapsulation sports bras, so each may offer different levels of movement reduction or vibration dampening. This can be influenced by factors such as breast size, composition, cycling position, and the type of cycling. Therefore, it is worth experimenting with both designs to find the most suitable one for your needs.”
The impact of terrain and body position
When it comes to mountain biking, the irregular surfaces encountered increase the demand for breast support. Additionally, the upper body’s more upright position in comparison to road biking alters the positioning and support requirements of the breasts.
The market offers an ever-growing selection of sports bras to cater to various needs and preferences.
The importance of a perfect fit
While finding the right sports bra for your needs and cycling type is crucial, ensuring proper fit is equally essential. Without a proper fit, the bra will not effectively perform its intended function.
Amanda Brasher, Expert in Bra-fit and Former Senior Buyer at Sweatshop
The Importance of a Properly Fitted Bra
Amanda Brasher, a reputable researcher at RGBH and former senior buyer at Sweatshop, which offers a bra-fit service, stresses the significance of trying on a bra at its loosest setting. She emphasizes that the underband plays a vital role in the overall fit.
“The underband should provide firmness without causing discomfort. To assess its fit, gently slide two fingers underneath and pull outward. Ideally, there should be a slight give of one to two inches. Stand in front of a mirror and ensure the underband is level around your entire body.”
If a Bra Has Underwiring
It is crucial that the wire does not rest on any breast tissue. Take a finger and gently press against the wire to ensure it lies flat against the body. If the front of the bra lifts or if the underwire sits on breast tissue under the arm, it indicates that the cup size should be increased.
The Importance of Properly Fitting Cups
The next step is to check the cups. Each breast should be fully contained. There should be no bulging over the top or side, as this would suggest that the cup size is too small. On the other hand, if the fabric is gaping or wrinkling, it suggests that the cup size is too big.
Finding the Right Style and Fit
Sports bras are available in a variety of backs – traditional U back, racer back, and Y and T back. The choice of style is up to personal preference, but it is essential for the straps to fit securely on the shoulders. When you lift the straps, they should only have a one- to two-inch give.
Replacing Your Sports Bra
Once you have found a bra that works for you, it is important to avoid the common mistake of assuming it will last forever. Dr. Scurr advises that the frequency of changing a sports bra varies depending on how often it is worn and washed, as well as how it is washed. However, it is certain that over time, the level of support provided will decrease. Therefore, it is necessary to replace sports bras regularly. Many women are unaware that their sports bras need replacing!
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