Bicycling is fulfilling and healthy. It trains your muscle groups and joints, but can also cause physical injuries. Knee, neck, back and foot issues are normal in cyclists. How will you prevent these bicycle injuries? We have listed seven crucial factors for attention! Build up your training schedule Especially for the novice cyclist, it is necessary 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 discomfort can quickly arise. Just modify your bike A wrong placement of the handlebar can also trigger neck and back problems. An increased wheel is not always good: you increase your body more, so that you can experience discomfort during or after cycling. A as well low handlebar can bring the same complaints. With back discomfort it usually helps to increase your handlebars or raise the saddle stage by ten to fifteen degrees. In the event that you feel that your shoulders are hanging too much forward while cycling, you may decide on a shorter stem. Moreover, it is also important for the geeky cyclist to have a bicycle that matches your height. For this, it is advisable to have the body pre-measured with a bike repair shop or a bicycle fitter. Execute a warm-up and trying to cool off A good warm-up is crucial for long training sessions, cold weather or fatigue. You heat your muscles that method, making your workouts better and less likely to injure you. During a warm-up you first cycle quietly. After 10 minutes you can increase the pace and put in short accelerations of one minute. How long you heat up depends on the situation. A quiet cycling schooling 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 be well blooded. Cooling down after training is also important. Your body temperature drops, allowing you to dispose of the spend better. If you perform the cooling-down regularly and properly, you will recover faster from your efforts. After training you routine at a leisurely pace with occasional acceleration, you cycle on a moderate pace. Following the cool-down of about 10 minutes it is advisable to do some stretches. Another efficient form of cooling-down is a sports activities massage. This can be done, for instance, after an intensive competition. Select a comfortable saddle A as well soft saddle can lead to a wrong sitting posture, specifically during long journeys. That is why you better choose a harder and smaller sized saddle that provides some counter pressure. If you still encounter saddle discomfort, you can decrease your saddle a little. A too high saddle is not pleasant if you constantly slide from left to right. Wear the proper cycling clothing Maybe an open door, but wearing special cycling clothing is absolutely indispensable if you want to routine intensively. Cycling shorts prevents friction. Therefore, never put on a cotton underpants since the fabric does not breath sufficiently. When natural cotton gets wet, your skin layer cools down and causes skin problems such as irritation and inflammation. Also wear cycling gloves to safeguard your hands. Wash your cycling clothing only with detergent and no fabric softener. The latter can damage the pores, to ensure that ultimately your cycling clothing loses its quality. Consult specialist Do you experience discomfort in your foot during or after cycling? Customized insoles could be a solution. Do additionally you suffer from knee complaints? Then it may you need to be that your foot position is different and the insoles give insufficient solution for you. Therefore see a doctor to determine your specific problem. Listen to your body Do it more slowly in the event that you feel that your condition is bad or in case you are fighting physical symptoms. Your condition will not worsen by not training for a week. Or replace intensive interval training in a tranquil endurance training. Pay attention to the body and the signals it gives.
