Riding a bicycle is stimulating and healthy. It trains your muscle tissues and joints, but can also cause physical accidents. Knee, neck, back and foot issues are normal in cyclists. How can you prevent these bike injuries? We have listed seven crucial points for attention! Build-up your training schedule Especially for the novice cyclist, it is important to gradually build up the training, both in intensity and size. If you don't do this, the body can become overloaded. Because of this, back and knee pain can quickly arise. Just adapt your bike A wrong position of the handlebar may also cause neck and back problems. A higher wheel isn't always good: you increase your body more, so you can experience pain during or after cycling. A as well low handlebar may bring the same issues. With back discomfort it usually really helps to raise your handlebars or raise the saddle point by ten to fifteen degrees. If you feel that your shoulders are hanging an excessive amount of forward while cycling, you may decide on a shorter stem. Moreover, it is also very important to the geeky cyclist to possess a bicycle that suits your height. Because of this, it is best to have your body pre-measured with a bicycle repair shop or a bicycle fitter. Execute a warm-up and cooling down A good warm-up is crucial for long workout sessions, cold weather or fatigue. You warmth your muscles that way, making your workouts more efficient and less inclined to injure you. During a warm-up you 1st cycle quietly. After 10 minutes you can boost the pace and place short accelerations of one minute. How long you heat up depends on the situation. A quiet cycling schooling requires much less warming than an intensive training, then you can certainly quickly count 25 % of an hour. The current weather conditions also play a role: cold weather means that your muscles need more time to become well blooded. Trying to cool off after training can be important. Your body temperature drops, allowing you to dispose of the waste materials better. If you perform the cooling-down frequently and correctly, you will recover quicker from your efforts. After training you cycle at a relaxed pace with occasional acceleration, you routine on a moderate pace. After the cool-down of about ten minutes it is advisable to do some stretches. Another efficient form of cooling-down is certainly a sports activities massage. This is often done, for instance, after a rigorous competition. Select a comfortable saddle A too soft saddle can lead to a wrong sitting posture, especially during long journeys. That is why you better choose a harder and smaller sized saddle that gives some counter pressure. In the event that you still knowledge saddle pain, you can decrease your saddle a little. A too much saddle is not pleasurable in the event that you constantly slide from still left to right. Wear the proper cycling clothing Probably an open door, but putting on special cycling clothing is really indispensable if you would like to cycle intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants because the fabric will not breath sufficiently. When cotton gets wet, your skin layer cools down and causes pores and skin problems such as irritation and redness. Also use cycling gloves to protect your hands. Clean your cycling clothing only with detergent no fabric softener. The latter can eliminate the pores, to ensure that ultimately your cycling clothing loses its quality. Consult specialist Do you experience pain in your feet during or after cycling? Customized insoles is actually a solution. Do additionally you suffer from knee complaints? After that it may you need to be that your feet position is different and the insoles offer insufficient solution for you. Therefore visit a doctor to determine your precise problem. Pay attention to your body Do it even more slowly in the event that you feel that your condition is bad or in case you are struggling with physical symptoms. Your condition will not worsen by not training for a week. Or replace intensive interval training in a tranquil endurance training. Listen to your body and the signals it gives.
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