T R A I N I N G C A MP
As we prepare for a summer of cycling, what’s the best way to prevent aches, pains and strains?
We get essential advice from pro coaches on how to prevent injury when training for your summer event; Olympic swimmer Adam Peaty reveals how he used the bike to keep in shape when lockdown closed down swimming pools; improve your balance while on your bike and learn to cook a cracking miso chicken soup that works pre- and post-ride. Plus, we hear from a Cycling Plus rider who made the leap from running to cycling and never looked back!
How to prevent cycling training injuries
“BIG INCREASES IN VOLUME OR INTENSITY CAN TRIGGER INJURY”
For the elite athlete consistency in training is non-negotiable; anything that would cause a disruption to this needs to be dealt with straight away.
“I advise athletes to start the season with a medical to check,” says former pro cyclist and coach Liam Holohan. “This should include blood tests and a cardiological examination; if you’re a pro rider this is mandatory with the UCI. It’s an area that was highlighted recently with two riders being sidelined from racing (UAE Team Emirates rider Diego Ulissi and Cofidis team member Elia Viviani).” Both of whom were found to be suffering from cardiological issues.
“If you’re competing in a gran fondo or a sportive overseas, this medical is also mandatory. I would also recommend a screening with a physiotherapist or strength and conditioning coach. Left unaddressed, imbalances can lead to a lengthy rehabilitation process.”
Here are some injuries to look out for...
01 OVERUSE INJURIES
“The most vulnerable areas of the body at risk, particularly for cyclists, are the back and knees. A bike fit with a reputable fitter is vital. The fitter should be looking at seat settings, cleat positioning, and reach and lever position – the three contact points that will each have a knock-on effect on the other.”
02 OVERLOAD
“A very common contributing factor to overuse injuries is the rider’s training load. Big increases in volume or intensity (or both) can trigger injury if they are not managed correctly, so an increase should be introduced very gradually. A good periodised training plan with a balanced load and rest periods will go a long way to preventing injury, as well as helping you reach peak performances.”
03 TRIGGER POINT
“Cycling is a very quad-dominant sport. And as such, these big muscles can become very powerful while the antagonist (hamstrings) and stabilising muscles can’t keep up with the increased loads. Key to a successful strength and conditioning programme is ensuring that the rider is ‘well rounded’ for the season to come.”
04 STRENGTH OVER STRETCH
“In some circumstances stretching may increase your range of motion, but it’s strength training that has been proven to be very effective at injury prevention, and is another reason for working out a good pre-season strength and conditioning plan.”
05 TIP OF THE HAT
“A high-quality helmet that features MIPS (Multi-directional Injury Protection System) is my personal take on preventing head injuries. Track mitts or gloves are also a good preventative measure; putting a hand out is a natural reflex for many riders and you would rather have your gloves lose a layer of fabric, as opposed to skin.”
06 SAFETY CHECK
“Some basic safety checks are always carried out before rides as these can prevent a mechanical mishap, or worse. One-day courses and online maintenance guides will give you the independence to do these vital checks yourself, and can help to ensure you’re safe to head off.”
07 RIDE TO YOUR SKILLS
“When the adrenaline is flowing or you’re fatigued, riders can make errors that sometimes lead to crashes. Technical skills, sharpened by working with a coach in a closed environment, will not only make you faster and more economic but will help to ensure that you have the skills to be able to ride safely and prevent unnecessary injury.”