Cycling is thrilling and healthy. It trains your muscles and joints, but may also cause physical accidents. Knee, neck, back and foot problems are common 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 important to gradually build up working out, both in intensity and size. If you don't do this, your body can become overloaded. As a result, back and knee discomfort can quickly arise. Just change your bike A wrong placement of the handlebar may also cause neck and back problems. A higher wheel isn't 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 problems. With back discomfort it usually helps to increase your handlebars or improve the saddle point by ten to fifteen degrees. In the event that you feel that your shoulders are hanging too much forward while cycling, you may opt for 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 center or a bike fitter. Execute a warm-up and cooling down A good warm-up is crucial for long workout sessions, winter or fatigue. You temperature your muscles that method, making your workouts more efficient and less inclined to injure you. During a warm-up you first cycle quietly. After ten minutes you can increase the pace and put in short accelerations of a minute. How long you high temperature up depends on the situation. A quiet cycling schooling requires much less warming than an interval training, then you can certainly quickly count a quarter of an hour. The current weather conditions also play a role: cold weather implies that your muscles want more time to be well blooded. Cooling down after training is also important. The body temperature drops, enabling you to dispose of the spend better. In the event that you perform the cooling-down often and correctly, you will recover faster from your efforts. After training you cycle at a relaxed pace with occasional acceleration, you routine on a moderate speed. Following the cool-down of about 10 minutes it is recommended to do some stretching exercises. Another efficient type of cooling-down is a sports activities massage. This is often done, for instance, after an intensive competition. Select a comfortable saddle A as well soft saddle can result in 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 knowledge saddle discomfort, you can lower your saddle just a little. A too much saddle is not pleasurable in the event that you constantly slide from remaining to right. Wear the right 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 put on a cotton underpants because the fabric will not breath sufficiently. When cotton gets wet, your skin cools down and causes epidermis problems such as for example irritation and redness. Also use cycling gloves to protect your hands. Clean your cycling clothing only with detergent no fabric softener. The latter can ruin the pores, so that ultimately your cycling clothes 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 have problems with knee complaints? Then it may just be that your feet position is different and the insoles offer insufficient alternative 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 if you are fighting physical symptoms. Your trouble will not worsen by not training for a week. Or replace intensive intensive training in a peaceful endurance training. Listen to your body and the indicators it gives.
