BEGINNER
We ask the questions that beginners are dealing with and get answers from the experts...
VANESSA ROBINSON, IDD THERAPIST AND FOUNDER OF CATHEDRAL OSTEOPATHS CLINIC TREATING CYCLISTS AND TRIATHLETES
“Beginners and experienced cyclists alike can suffer some discomfort at different stages of their cycling. Sometimes accessories can help combat this — other times you may need to adjust your riding technique, do exercises to alleviate the discomfort or seek professional advice.
“Firstly, a pair of good-quality padded shorts are an absolute must for comfort, and anti-chafing cream can make a big difference on long rides too. If your saddle is too high, it can cause you to rock sideways to reach the bottom of the pedal stroke, resulting in additional chafing as well as giving you problems in your lower back. Conversely, if your saddle is too low your knees will complain.
“When it comes to the saddle itself my preference is for one with a cut-out centre, which takes pressure off the allimportant pudendal nerve – if you get numbness down below this is not good and needs remedying urgently. Ideally, the saddle should be horizontal or slope nose downwards very slightly (towards the handlebar). Make sure it’s aligned with your top tube as well, as sitting twisted can cause issues with your lower back, knees and neck.
“Padded gloves afford some protection against road vibration, which can cause pins and needles in your wrists and hands. Forearms can get sore if you are gripping too tightly on the handlebar. Also, if the handlebar is too far in front or too low it can cause compression of the small joints in your neck, again leading to pins and needles in your wrists and hands. Your arms should be approximately at 90 degrees to your body, while maintaining a small bend in your elbows.”
DAN GUILLEMETTE SPECIALIST CYCLING PERFORMANCE PHYSIO AT CHHP.COM AND FOR TEAM MITCHELTON-SCOTT
“Key problem areas among those taking up cycling are often the spine, lower back and shoulders, particularly if you work sat at a desk. Over time the muscles around the pelvis and lower back adapt to the position you sit (and slouch) in. When you switch to riding a bike, maintaining a fixed flexion position, you’re using different muscles and putting a strain on others as your body attempts to compensate for muscle imbalances and the demands being put on the joints. This may result in you experiencing pain and stiffness.
“Tight hamstrings and hip flexors, lower back ache, tension and tightness across the shoulders and knee pain are all common complaints. The key to prevention is ‘training load’ – build up time on the bike gradually to longer rides. Exercises that build core strength, as well as regular stretching, will help too.”
THE KEY TO PREVENTION IS ‘TRAINING LOAD’ BUILD UP GRADUALLY TO LONGER RIDES