Injuries are the worst enemy of any athlete, and cyclists are no exception. Whether you practice road cycling or ride your mountain bike on technical trails, keeping your body in shape and avoiding ailments is key to continuing to pedal without interruptions. In this sport, mental strength is as important as physical, and an injury can affect not only performance but also your mood. That’s why any tips to prevent them are welcome. Below, we offer you a series of simple recommendations to reduce the risk of injuries, whether you use a mountain bike for your off-road routes or a road bike for endurance training. This way you can avoid days off and keep enjoying every ride.
Choose the right bike
Each bike is designed for a specific use. Using a mountain bike to do miles on the road is just as inadvisable as using a model without suspension on rough terrain with jumps. The type of bike is as important in cycling as the type of shoe is in running. And just as you wouldn’t put on sandals or shoes three sizes too small to run a marathon, the type and size of your bike is very important to prevent injuries. Learn how to choose the right bike size based on your height and measurements, and properly adjust the handlebars and saddle. Riding a bike that is larger or smaller than what fits your body proportions is almost a sure bet for injury.
Don’t skip the warm-up
Have you noticed that the most experienced cyclists always warm up on a trainer before each stage? That’s because they know how important it is and because, like everyone, surely when they were less experienced they once paid dearly for skipping the warm-up. Doing gentle and progressive exercise before putting our cardiovascular system and joints to the test is key to avoiding injuries. In addition, you’ll easily see that warming up improves your performance.
Don’t neglect what you eat and how you eat it
We are increasingly aware of the importance of nutrition in all sports practice and of the relationship between what we put in our mouths and injuries. Drinking prevents dehydration and all the symptoms associated with it, such as muscle cramps, but also eating a varied and balanced diet is essential to keep our immune system strong and free from ailments. Consume all food groups in the quantities you need depending on your level of demand and consult an expert about supplement intake. Optimal nutrition is a factor in injury prevention.
Give rest the importance it deserves
Sleeping at least 7 hours is essential to combat muscle fatigue and give your body and mind time to recover before making an effort on the bike again. Sleeping little weakens the immune system and promotes injuries due to muscle stress. Don’t underestimate naps either; a nap of between 15 and 25 minutes increases mental and physical performance, as well as improving concentration and mood.
Watch out for overtraining
Have you noticed a drop in your performance that you can’t explain? Have you not been sleeping well for a while and find yourself irritable for no reason? Do you have little appetite? Does your immune system get affected easily? All of these can be symptoms that you have fallen into overtraining. Just as many injuries are caused by not training enough, there are also injuries that are consequences of excessive training. If that’s the case, your cortisol (the hormone that destroys proteins) will have risen too much. It’s time to rethink the frequency and intensity of your workouts and get some blood tests done to check how you are on the inside.
>>> These are the risks of overtraining in triathlon
>>> Learn how to prevent tibial periostitis
Work your muscles away from the bike
Our two-wheeled friend makes us repeat a series of repetitive exercises countless times. Although cycling is a complete sport, this means we work certain muscles much more than others. Why not work those other muscles in a gym or at home? Having resistant and strong muscles (and we’re not talking about bulky ones) will help our tendons and joints better withstand the effort and, therefore, keep us away from tendinitis, sprains, and dislocations.
>>> Tips to avoid joint injuries when cycling
The importance of accessories
We don't need to tell you how important it is to wear a helmet to prevent all kinds of blows and impacts to the head. Of all the accessories that can prevent injuries, it may be the most obvious, but it's not the only one. When you get on your bike, you should check the wear on your shoe insoles, make sure your sunglasses protect you from ultraviolet rays, or check that your grips still absorb shock.
A bike in good condition is a safe bike
A tire with low pressure, a worn-out brake, a gear that doesn't engage... All of these represent a serious risk for you that can lead to an injury or, even worse, an accident. Discover the five points of your bike you should check regularly and make sure your bike is a vehicle that lets you exercise without risk.