Riding a bicycle is thrilling and healthy. It trains your muscle tissues and joints, but may also cause physical accidents. Knee, neck, back and foot problems are normal in cyclists. How will you prevent these bicycle injuries? We've listed seven crucial factors for attention! Build-up your training schedule Specifically for the novice cyclist, it is necessary to gradually build up the training, both in intensity and size. If you do not do this, your body can become overloaded. Consequently, back and knee pain can quickly arise. Just change your bike A wrong position of the handlebar may also trigger neck and back again problems. A higher wheel is not always good: you increase your body more, so that you can experience pain during or after cycling. A too low handlebar may bring the same complaints. With back pain it usually really helps to increase your handlebars or raise the saddle stage by ten to fifteen degrees. If you feel that your shoulders are hanging too much forward while cycling, you may decide on a shorter stem. Furthermore, 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 the body pre-measured with a bike repair shop or a bike fitter. Do a warm-up and cooling down A good warm-up is vital for long training sessions, cold weather or fatigue. You temperature 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 increase the pace and place short accelerations of a minute. How lengthy you high temperature up depends on the problem. A quiet cycling teaching requires less warming than an interval training, then you can quickly count 25 % of an hour. The weather conditions also play a role: cold weather means that your muscles want more time to become well blooded. Trying to cool off after training is also important. The body temperature drops, allowing you to dispose of the spend better. If you perform the cooling-down frequently and correctly, you will recover faster from your efforts. After training you cycle at a leisurely pace with occasional acceleration, you cycle on a moderate speed. Following the cool-down of about 10 minutes it is recommended to do some stretches. Another efficient kind of cooling-down is a sports activities massage. This can be done, for instance, after an intensive competition. Choose a comfortable saddle A as well soft saddle can result in an incorrect sitting posture, especially during long journeys. That's why you better choose a harder and smaller sized saddle that gives some counter pressure. If you still encounter saddle discomfort, you can decrease your saddle just a little. A too high saddle is not pleasant if you constantly slide from left to right. Wear the proper cycling clothing Probably an open door, but wearing special cycling clothing is absolutely indispensable if you would like to cycle intensively. Cycling shorts prevents friction. Therefore, never wear a cotton underpants since 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 put on cycling gloves to protect your hands. Clean your cycling clothing just with detergent no fabric softener. The latter can damage the pores, so that ultimately your cycling clothes loses its quality. Consult specialist Do you experience discomfort in your feet during or after cycling? Customized insoles could be a solution. Do you also suffer from knee complaints? Then it may you need to be that your foot position differs and the insoles offer insufficient remedy for you. Therefore visit a doctor to determine your precise problem. Listen to your body Do it more slowly in the event that you feel that your trouble is bad or in case you are fighting physical symptoms. Your condition will not get worse by not training for a week. Or replace intensive intensive training in a silent endurance training. Listen to your body and the signals it gives.
