Riding a bicycle is stimulating and healthy. It trains your muscles and joints, but may also cause physical injuries. Knee, neck, back again and foot problems are normal in cyclists. How will you prevent these bike injuries? We've listed seven crucial points for attention! Build-up your training schedule Specifically for the novice cyclist, it is important to gradually build-up working out, both in intensity and size. If you do not do this, the body can become overloaded. Consequently, back and knee pain can quickly arise. Just adjust your bike A wrong position of the handlebar may also trigger neck and back again problems. An increased wheel is not always good: you boost your body more, so that you can experience pain during or after cycling. A as well low handlebar can bring the same issues. With back discomfort it usually helps to raise your handlebars or raise the saddle point by ten to fifteen degrees. In the event that you feel that your shoulders are hanging an excessive amount of forward while cycling, you can decide on a shorter stem. Moreover, it is also very important to the geeky cyclist to get a bicycle that matches your height. Because of this, it is advisable to have the body pre-measured with a bicycle repair center or a bicycle fitter. Do a warm-up and trying to cool off A good warm-up is vital for long training sessions, winter or fatigue. You high temperature your muscles that way, making your workouts better and less inclined to injure you. During a warm-up you initial cycle quietly. After 10 minutes you can raise the pace and insert short accelerations of a minute. How long you heat up depends on the problem. A quiet cycling schooling requires much less warming than an interval training, then you can certainly quickly count 25 % of an hour. The current weather conditions also play a part: cold weather means that your muscles want more time to become well blooded. Cooling down after training is also important. Your body temperature drops, enabling you to dispose of the waste materials better. If you perform the cooling-down regularly and properly, you will recover quicker from your attempts. After training you cycle at a leisurely pace with occasional acceleration, you cycle on a moderate pace. Following the cool-down of about ten minutes it is recommended to do some stretching exercises. Another efficient type of cooling-down is certainly a sports massage. This could be done, for example, after a rigorous competition. Choose a comfortable saddle A as well soft saddle can lead to an incorrect sitting posture, especially during long journeys. That's why you better choose a harder and smaller sized saddle that provides some counter pressure. If you still experience saddle discomfort, you can lower your saddle just a little. A too high saddle is not pleasurable if you constantly slide from remaining to right. Wear the right cycling clothing Maybe an open door, but putting on special cycling clothing is really indispensable if you want to routine intensively. Cycling shorts prevents friction. Therefore, never put on a cotton underpants because the fabric does not breath sufficiently. When natural cotton gets wet, your skin cools down and causes pores and skin problems such as irritation and redness. Also wear cycling gloves to safeguard your hands. Clean your cycling clothing just with detergent no fabric softener. The latter can ruin the pores, to ensure that ultimately your cycling clothes loses its quality. Consult specialist Do you experience discomfort in your foot during or after cycling? Customized insoles could be a solution. Do you also have problems with knee complaints? After that it may you need to be that your feet position is different and the insoles offer insufficient remedy for you. Therefore visit a doctor to determine your specific problem. Listen to your body Do it even more slowly in the event that you feel that your trouble is bad or in case you are struggling with physical symptoms. Your condition will not worsen by not really training for a week. Or replace intensive interval training in a tranquil endurance training. Pay attention to the body and the indicators it gives.
