Cambridge City cyclists need to get fit, and here's why
With the onset of spring and summery days, more of Cambridge's cyclists are heading back to the streets in their droves both in the US and UK. Each year more and more of us are picking up low-level injuries caused by cycling. This is because, with increasing fuel costs, cycling is a great way to get fit and save money.
According to the Gov.UK, between 2014 and 2020, cycle traffic grew by 96%
US Website - Cambridgema.gov/CDD/Transportation/GettingAroundCambridge/BikesinCambridge
What are common cycling injuries?
Common cycling injuries are those which are particularly prevalent within the cycling community. These common injuries include; lower back, knee, calf, thigh and neck problems.
Five common cycling injuries
Lower back - Generally, lower back issues are caused by the lower back muscles being used in ways that the rider would not normally move during day-to-day activity. This new movement causes the muscles to be used in a different way than there used to, therefore, resulting in pain from overuse; the lower back is a cyclist's niggle.
Knee pain - similar to low back pain, knee pain is common with cyclists for a variety of reasons. Firstly the knees are being used more than they have been, and second, they are being used under tension because knees are used to propel the bike and are effectively moving the entire body and bike weight.
Calf pain - When cycling, you overextend the ankle and calf in slightly different ways than walking. Typically those who run and cycle are slightly more prone to calf injuries. This is because when you run, the leg muscles reach a certain point before they extend and contract, so when you cycle, the endpoint of the movement is slightly different. This difference in extension is building muscle at different points, so it is imperative to stretch fully. Otherwise, calf pulls, and tears are high risk.
Neck pain - A literal pain in the neck, well traps and neck! This is very common with cyclists again because of the extension and overuse of these muscles compared to daily life. Leaning forward and extending the arms across the bike and then turning, gripping and the side-to-side movement from the effort peddling causes you to work your trap muscles. Often turning your head to check behind you will also contribute to neck pain, simply because you are performing this action more and it's more exaggerated.
Thigh pain - The largest muscle you will use when cycling, typical injuries include muscle tears. You can also pick up pulls from tight hamstrings, which is why yoga is brilliant for cyclists.
Returning to cycling
Returning to any exercise with increased activity after a time-out can result in strain, pain and potential injury. With city cyclists, often the numbers increase during the spring and summer months because the weather is fair. Therefore, leaving exercise for a few months, you must be careful returning to the former levels of exertion without warming into it. Even seasoned cyclists forget this and the pickup injuries that could have been avoided.
Manage expectations or exercise
We all expect to be able to return to activity such as running or cycling at the same level we left it. If you have not run for 3 months, you should not expect to be able to pick your performance back up where you left off. When cycling, the same applies. If you've been cycling for eight months and then you take four months off (November, December, January and February) then your muscles, joints and tendons have all relaxed, reduced in strength and Conditioning as well as tone and efficiency.
How can exercise help
Exercise helps by maintaining muscle conditioning, strength, efficiency and power. This allows you to maintain your performance without as much regression. It does not mean you will be immediately back to peak performance. However, your muscles will respond sooner, be less tired and maintain many of the performance benefits allowing you to more readily jump back into the saddle without picking up an injury or niggle.
How getting fit can help cyclists
Getting fit, or generally looking after your functional fitness, means that your muscles are being used in the off-season and ready to return to cycling. The muscles and tendons around them will support your joints, and your cartilage is much more prepared for exercise. Your general fitness will be higher, so your regression in performance will be less noticeable.
Recommendations
If, like many, the spring weather has encouraged you to get out of your bike, then remember to adjust your expectations and allow a little extra time for the first few weeks of your exercise or commute. Consider building muscle with conditioning exercises. You can easily find conditioning equipment as well as weights and bars on Mirafit.co.uk. You could also join a gym if a home gym is not part of your plans.
Tips to Remember
- Stay active during the off-season.
- Warm up before riding, especially on cooler mornings.
- Choose the right footwear
- Drink water and stay hydrated.
- Do not sit with your legs crossed or your circulation impeded.
- Consider your diet and include protein-rich meals.
- Stretch afterwards.
- Keep moving even if you have cycled to work, make a cuppa and move around.
- Wear a helmet and high vis
- Take a lock with you. Cambridge does suffer high bike theft!
Avoiding injuries - It is more likely (not impossible) to avoid injury when returning to cycling if you have completed exercise which has caused your muscles to fatigue, stretch and perform beyond general-based activity. If you do pick up an injury that you have any concerns about, speak with a professional Sports Physiotherapist, who can ensure that your injury recovers more quickly and without long-term issues. Detached calf muscles will require immediate medical intervention, so if you suspect that you have seriously injured yourself, go to the doctor.
Summary
Go out today! Pump up your tyres, and dust off your frame. Oil the chain, and check your breaks. Put on your helmet and go and enjoy the sun, the spring sounds, and the freshness. Take a gentle ride through Cambridge and enjoy the city, which is one of the most popular and commutable spaces on either side of the pond.
Contact us for more-https://mirafit.co.uk/
