A Review of A few Pretty important Ideas to Reduce the chances of Bicycle Accidents
Riding a bike is fun and healthy. It trains your muscle groups and joints, but may also cause physical accidental injuries. Knee, neck, back again and foot problems are normal in cyclists. How will you prevent these bike injuries? We've listed seven crucial factors for attention!
Build-up your training schedule
Especially for the novice cyclist, it is necessary to gradually build up the training, both in intensity and size. If you do not do this, your body can become overloaded. As a result, back and knee discomfort can quickly arise.
Just adapt your bike
A wrong placement of the handlebar can also trigger neck and back problems. An increased wheel is not always good: you boost your body more, so that you can experience pain during or after cycling. A too low handlebar may bring the same problems. With back discomfort it usually helps to raise your handlebars or raise the saddle stage by ten to fifteen degrees.
In the event that you feel that your shoulders are hanging an excessive amount of forward while cycling, you may opt for a shorter stem. Moreover, it is also very important to the geeky cyclist to have a bicycle that suits your height. Because of this, it is advisable to have the body pre-measured with a bike repair shop or a bicycle fitter.
Execute a warm-up and cooling down
A good warm-up is crucial for long workout sessions, cold weather or fatigue. You temperature your muscles that way, making your workouts more efficient and less inclined to injure you. During a warm-up you initial cycle quietly. After ten minutes you can raise the pace and put in short accelerations of a minute. How lengthy you heat up depends on the situation. A quiet cycling schooling requires much less warming than an interval training, then you can quickly count 25 % of an hour. The current weather conditions also play a role: cold weather implies that your muscles want more time to be well blooded.
Cooling down after training can be important. The body temperature drops, allowing you to dispose of the spend better. If you perform the cooling-down regularly and properly, you will recover faster from your efforts. After training you cycle at a leisurely pace with occasional acceleration, you cycle on a moderate speed. Following the cool-down of about ten minutes it is recommended to do some stretching exercises. Another efficient form of cooling-down can be a sports massage. This could be done, for example, after a rigorous competition.
Select a comfortable saddle
A too soft saddle can lead to an incorrect sitting posture, specifically during long journeys. That is why you better select a harder and smaller saddle that provides some counter pressure. In the event that you still experience saddle pain, you can decrease your saddle just a little. A too high saddle is not pleasurable if you constantly slide from remaining to right.
Wear the proper cycling clothing
Maybe an open door, but wearing special cycling clothing is actually indispensable if you want to cycle intensively. Cycling shorts prevents friction. Therefore, never use a cotton underpants since the fabric does not breath sufficiently. When natural cotton gets wet, your skin cools down and causes pores and skin problems such as for example irritation and redness. Also put on cycling gloves to safeguard your hands. Clean your cycling clothing just with detergent and no fabric softener. The latter can destroy the pores, so that ultimately your cycling clothes loses its quality.
Consult specialist
Do you experience pain in your foot during or after cycling? Customized insoles is actually a solution. Do you also suffer from knee complaints? Then it may just be that your feet position is different and the insoles offer insufficient solution for you. Therefore visit a doctor to determine your precise problem.
Listen to your body
Do it more slowly if you feel that your condition is bad or if you are struggling with physical symptoms. Your trouble will not get worse by not really training for weekly. Or replace intensive interval training in a noiseless endurance training. Pay attention to your body and the indicators it gives.