Practicing cycling, whether on mountain bikes or road bikes, requires great physical intensity and many hours repeating the same movement: pedaling. Both on MTB routes over technical terrain and on long days on the asphalt, poor technique or incorrect posture can cause discomfort and, in the long term, injuries that affect your performance and enjoyment on the bike.
To prevent these problems and optimize your performance, it is essential to adopt a correct position on the bicycle, properly adjust the saddle, choose the right gear, and maintain a steady cadence. Whether you train with a road bike to improve your speed and endurance, or prefer the challenge of trails on a mountain bike, applying these tips will reduce the risk of injury and make every ride more efficient and safer.
1. Warm up before getting on the bike
Spend between 5 and 10 minutes doing dynamic stretches before heading out to ride. This will help increase your heart rate, boost blood flow, and condition your muscles for the exercise you are about to do.
2. Maintain a high pedaling cadence
If you want to reduce stress on your knee, especially in the patella area, try to keep a pedaling cadence above 90 revolutions per minute during your training routine. Pedaling at this pace helps avoid leg fatigue and, in the case of triathletes, also improves the transition from the bike to carrera running.
3. Use the foam roller for stretching
Once you finish your cycling workout, use the foam roller to stretch, focusing on the iliotibial band, glutes, and quadriceps. Using the foam roller reduces muscle stiffness. You can find more information about what this roller is and how to use it here.
4. Adjust the saddle and handlebar to the right height
An inadequate adjustment of the height at which the saddle and handlebars should be is a source of injuries, both in the legs and in the back. Before going out to train, check that the bicycle is properly adjusted to your body. You can find out what the correct height is for your saddle in this guide to choosing the correct bike size.
5. Adjust the pedal fastening system
If the fastening system that attaches the cycling shoes to the pedals moves too far forward or backward, you run the risk of suffering from tendinitis or an overuse injury. In addition, the pressure on the knee will increase. The position of the foot while pedaling should be constant. That’s why it is recommended to tighten the screws and bolts of the pedal once you have determined the ideal position for your foot.