Five tips to avoid injuries when you go by bicycle

Practicing cycling, MTB, triathlon or any sport related to the bicycle requires great intensity and involves spending a lot of time repeating the same movement: pedaling. Doing doing it with an inadequate or disorderly technique can give rise to the appearance of injuries. There are some guidelines that you can use to prevent the risk of injuring and improving your performance.

1. Heat before getting on the bicycle

He dedicates between 5 and 10 minutes to perform dynamic stretching before rolling. It will help you increase the heart rate, increase blood flow and condition your muscles for the exercise you are going to perform.

2. Keep a high pedaling cadence

If you want to reduce stress in the knee, especially in the area of ​​the brunetine, try to maintain a pedaling cadence above 90 revolutions per minute during your training routine. Pedaling at this rate helps avoid fatigue in the legs and, in the case of triathletes, also improves the transition from the bicycle to the race on foot.

3. Use the foam roller to stretch

Once you finish the bicycle training session, use the foam roller to stretch, focusing on the iliotibial band, buttocks and quadriceps. Using the foam roller you reduce muscle stiffness. You have more information about what this roller is used and how here and here.

4. Regulates the proper height of the armchair and the handlebar

An inappropriate adjustment of the height to which the armchair and the handlebar should be is a source of injuries, both in the legs and in the back. Before going to train, check that the bicycle is properly adjusted to your body. You can know what is the height indicated to which you must place the armchair in this Guide to choose bicycle size.

5. Adjust the pedal setting system

If the fixing system that adjusts the cycling shoes to the pedals moves too much forward or backwards, you run the risk of tendinitis or an overload injury. In addition, the knee pressure will increase. The position of the foot during pedaling must be constant. That is why it is recommended to tighten the screws and pedal bolts once you define what is the ideal position to place your foot.