June 2017| 63
challenging ride but resist the temptation and take the
time to stretch and relax those hard-working muscles.
The better your cool down, the better you will feel the
next time you jump on your bike.
Listen to and look after your body
Small aches can quickly turn into big pains if you don’t
listen to your body. While you want to challenge yourself,
it is never a good idea to try and ride through persistent
pain. This is especially true for knee pain. Knowing
when to sto , or back off the ace goes a long way to
preventing cycling injuries. If you experience persistent
pain that does not improve with a break from cycling,
always consult a medical professional.
Make sure that you are building adequate rest days
into your training regime. If you are over-training you’ll
almost certainly feel tired, physically and mentally, and
you won’t enjoy your time out on the road. And if you are
feeling unwell, haven’t had enough sleep or just aren’t up
for a heavy training session, take a break. Time out will
allow your body to heal and will improve the quality of
your training.
As with any exercise, hydration
is key. ack of fluids will see
you tire more rapidly,
and leave you
susceptible to
injury. Take
su cient
water with
you to
keep
hydrated for your whole ride and your body will thank
you.
A healthy body needs a healthy diet. Make sure that
you are eating plenty of fruit and vegetables to combat
muscle fatigue and consequently injury.
Getting your bike right
As cycling is a repetitive form of exercise that involves
sitting for long periods, it is vital that you are riding on
the right size frame and that your bike is set up in a way
that suits your body. Incorrect set-up means that you are
repeating the actions that can lead to injury with every
turn of the pedal.
ecause everyone is built differently, there is no golden
rule for bike set-up. The three main parts of the
bike to consider are the contact points - the handlebars,
saddle and pedals. Check that your handlebars are the
right distance apart for your body size. If the handlebars
are too wide you can experience pain or numbness in
your wrists. If your handlebars are too far forward, you’ll
be reaching too far and find yourself in
an uncomfortable position.