HOW CAN I START RIDING AGAIN AFTER A LONG BREAK?
We pose the burning questions beginners are asking our team of experts
BENJAMIN COFFEY, CLINICAL LEAD PHYSIOTHERAPIST, SURREY & HANTS MSK COLLABORATIVE
“With restrictions easing, the opportunity to return to long rides will increase. There are lots of things to think about when returning to cycling after a long break, and they fall broadly into two categories: your physical preparation and equipment preparation. Physically, remember you’re likely to be deconditioned for cycling, so don’t try to start with a 50km ride.
“You’ll need to build up your endurance and allow your body time to adapt to the stresses of cycling. Start with a 30-minute ride on flattish ground, just to get your cycle legs used to working again. Also, progress slowly as you get back into it, gradually increasing distance, and include varied efforts, such as the odd hill. Try different cadences and gearing to challenge your muscles in different ways.
“Keep an eye on your body in the two days after a ride, and look out for any pain or soreness and give your body time to recover before the next ride. From an equipment view, check your bike, do some basic maintenance, and check your shoes, especially your cleats. Get used to clipping-in and out in a stationary position. Examine the condition of the tyres and rims and set the correct tyre pressure. Sudden tyre failure can be catastrophic. Ensure the brakes are working well and properly aligned. Check the cranks, seat and seatpost plus handlebar and stem to ensure nothing is loose. Grease the chain, put on a helmet and get back on the saddle!”
DR REBECCA ROBINSON CONSULTANT PHYSICIAN IN SPORT & EXERCISE MEDICINE “Returning to any activity after a break needs a step back. Did you stop due to illness, or injury? Make sure any issues you had have been fully addressed and take them into consideration when getting back on the bike. It is a good chance to optimise your bike fit (get a check with a local bike shop or physio specialising in this), and make any adjustments, such as a saddle fit. It’s also worth buying a new helmet every five years. If it’s been a complete break with no cross-training, start gradually. The good news is that even short rides will bring back the first steps to fitness. Begin with at least a month of easy rides to bring back endurance, and then you can incorporate higher intensity bursts, either hill work or speed sessions before you build into both.
“If you’ve been on the turbo, ride on quiet roads at first to refresh your awareness. Remember your conditioning – it can really help to work on your calves, quads and core muscles. Make sure to maintain your upper chest and thoracic mobility – regular foam rolling and a stretching program to prevent too much tightness, especially in the neck, shoulders and hips can help.
“There aren’t any shortcuts to fitness. Sticking to a healthy, balanced diet will help you bank your best work in training. Because cycling does not weight-bear through bones, it’s good to cross-train with activities that do, such as pilates, weight-bearing gym work or running.” chhp.com
“THE GOOD NEWS IS THAT EVEN SHORT RIDES WILL BRING BACK THE FIRST STEPS TO FITNESS”