Bicycling is big fun and healthy. It trains your muscle tissue and joints, but may also cause physical accidents. Knee, neck, back again and foot complaints are common in cyclists. How will you prevent these bicycle injuries? We've listed seven crucial factors 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. As a result, back and knee pain can quickly arise. Just adjust your bike A wrong position of the handlebar can also trigger neck and back problems. An increased wheel isn't always good: you increase your body more, so you can experience discomfort during or after cycling. A too low handlebar can bring the same problems. With back discomfort it usually helps to raise your handlebars or improve 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 opt for a shorter stem. Moreover, it is also important for the geeky cyclist to get a bicycle that fits your height. For 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 vital for long training sessions, winter or fatigue. You high temperature your muscles that method, making your workouts better and less inclined to injure you. Throughout a warm-up you initial cycle quietly. After 10 minutes you can increase the pace and insert short accelerations of one minute. How lengthy you temperature up depends on the problem. A quiet cycling schooling requires less warming than an interval training, then you can quickly count a one fourth of an hour. The current weather conditions also play a role: cold weather implies that your muscles need more time to end up being well blooded. Trying to cool off 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 correctly, you will recover faster from your initiatives. After training you cycle at a leisurely pace with occasional acceleration, you cycle on a moderate speed. After the cool-down of about 10 minutes it is recommended to do some stretching exercises. Another efficient kind of cooling-down is certainly a sports activities massage. This can be done, for example, after an intensive competition. Choose a comfortable saddle A as well soft saddle can lead to a wrong sitting posture, specifically during long journeys. That's why you better select a harder and smaller saddle that gives some counter pressure. If you still knowledge saddle discomfort, you can lower your saddle just a little. A too much saddle is not pleasant if you constantly slide from still left to right. Wear the proper 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 use 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 inflammation. Also put on cycling gloves to safeguard your hands. Wash your cycling clothing just with detergent no fabric softener. The latter can damage the pores, to ensure 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 additionally you have problems with knee complaints? After that it may just be that your feet position is different and the insoles give insufficient remedy for you. Therefore see a doctor to determine your specific problem. Listen to your body Do it even more slowly if you feel that your condition is bad or in case you are struggling with physical symptoms. Your trouble will not get worse by not training for weekly. Or replace intensive intensive training in a quiet endurance training. Listen to the body and the indicators it gives.
