Bicycling is thrilling and healthy. It trains your muscle tissues and joints, but can also cause physical accidental injuries. Knee, neck, back again and foot issues are normal in cyclists. How will you prevent these bike 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, your body can become overloaded. Consequently, back and knee pain can quickly arise. Just adapt your bike A wrong placement of the handlebar may also cause neck and back again 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 really 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 too much forward while cycling, you can decide on a shorter stem. Furthermore, it is also important for the geeky cyclist to have a bicycle that matches your height. For this, it is best to have your body pre-measured with a bicycle repair center or a bike fitter. Execute a warm-up and trying to cool off A good warm-up is vital for long training sessions, winter or fatigue. You heat your muscles that way, making your workouts more efficient and less likely to injure you. Throughout a warm-up you first cycle quietly. After ten minutes you can boost the pace and place short accelerations of one minute. How long you temperature up depends on the situation. A quiet cycling training requires much less warming than an interval training, then you can quickly count a one fourth of an hour. The current weather conditions also play a part: cold weather implies that your muscles want more time to end up being well blooded. Trying to cool off after training is also important. Your body temperature drops, enabling you to dispose of the waste materials better. If you perform the cooling-down frequently and properly, you will recover faster from your initiatives. After training you cycle at a leisurely pace with occasional acceleration, you routine on a moderate pace. Following the cool-down of about 10 minutes it is advisable to do some stretching exercises. Another efficient type of cooling-down can be a sports massage. This could be done, for instance, after an intensive competition. Select a comfortable saddle A too soft saddle can result in 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 encounter saddle discomfort, you can decrease your saddle just a little. A too high saddle is not enjoyable if you constantly slide from remaining to right. Wear the proper cycling clothing Probably an open door, but putting on special cycling clothing is absolutely indispensable if you would like to cycle intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants since the fabric will not breath sufficiently. When cotton gets wet, your skin layer cools down and causes skin problems such as irritation and redness. Also put on cycling gloves to protect your hands. Wash your cycling clothing only with detergent no fabric softener. The latter can eliminate the pores, so that ultimately your cycling clothes loses its quality. Consult specialist Do you experience pain 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 just be that your feet position differs and the insoles present insufficient option for you. Therefore visit a doctor to determine your exact 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 struggling with physical symptoms. Your trouble will not worsen by not training for weekly. Or replace intensive interval training in a peaceful endurance training. Listen to the body and the signals it gives.
