Cycling is the new golf
It has become a popular form of exercise but knowing how to have an injury-free riding experience is important writes
YES, cycling is the newgolf. Thenumber of golf players in the US has dropped by 20 per cent in the past decade while in England, numbers have fallen 29 per cent since 2008. People have been riding bicycles on a regular basis since the 1800s. Cycling has become popular for commuting, recreation, exercise, and sport. There is growing evidence that combining activities such as walking or cycling with nature boosts well-being.
In the latest analysis, UK researchers looked at evidence from 1,250 people in 10 studies andfoundfast improvementsinmood and self-esteem. The study published in the
Environmental Science and Technology Journal
suggestedthestrongestimpactwasonyoung people.
Getting active outdoors can increase your energy levels, improve mood, ease stress and tension, help tackle poor sleep and improve your ability to deal with life’s problems. Researchers call it “green exercise” and cycling is an effective activity to achieve its benefits.
Cycling is now known to be one of the best ways to maintain a healthy bodyweight because it’s an intense cardio exercise that works out the entire body at once. The best thing about cycling is that anyone can ride; even old or overweight people.
The recent increased interest in fitness and sports has brought about an increase in the popularity of cycling. Our sedentary lifestyles are cutting our lives short. The integration of a cycling culture would be of tremendous help in getting us into gear.
Cycling is an incredibly sociable sport too. It combines physical exercise with being outdoors and exploring new views. Joining a cycling club or group is an excellent way to grow your social circle.
HEALTH BENEFITS
Cycling has many health benefits, including:
It’s a low-impact exercise. It’s easy on the joints and good for anyone with joint pain or age-related stiffness.
It’s great for your heart, brain and blood vessels. This aerobic exercise also triggers the release of endorphins, the body’s feelgood chemicals which may make you feel young at heart.
Cycling builds muscle. It strengthens and conditions muscles especially the gluteus muscles in the buttocks, the quadriceps in the thighs, andthegastrocnemius andsoleus muscles in the calves and the hamstrings in the back of the thighs. You use abdominal muscles to balance and stay upright, and you use arm and shoulder muscles to hold the handlebars and steer.
It helps with everyday activities. The benefits carry over to balance, walking, standing, endurance and stair-climbing.
Pedalling builds bone. Resistance activities involved in cycling such as pushing pedals and pull of muscles on bone increases bone density.
Cycling and running are among the best workouts to improve cardiorespiratory fitness. Many studies have shown that reduced cardiorespiratory fitness is an independent predictor for mortality of any causes, stronger than obesity, smoking and other risk factors.
Cycling can boost brain power. Exercise has been repeatedly linked to brain health and the reduction of cogni
tive changes that can leave us vulnerable to dementia later in life. A 2013 study found that during exercise cyclists’ blood flow in the brain rose by 28 per cent, and up to 70 per cent in specific areas. Not only that, but after exercise, in some areas blood flow remained up by 40 per cent even after exercise.
Cycling is a good exercise for the young and old. A recent study found that the condition of elderly patients with knee pain and osteoarthritis improved when cycling was introduced to their routine.
A sstudyudy conductedcoduced by CharlesC Hillman back in 2007 showed that ex xercise boosts brainpower and helps stave off o Alzheimer’s in the elderly. Dr Phil Tomporow wski indicated that kids are even more positi ively impacted by time spent on the bike and d that exercise can help control issues like im mpulsivity.
HOW TO STAY INJURY-FREEE
People who participate in spoorts are more likely than others of the samme age to have muscle and tendon injuries anda bone fractures. Cycling has its share off common ailments and injuries.
Many cycling injuries can be prevented, as the vast majority of acute innjuries are due to a fall from the bike. Overusse injuries are often due to incorrect bike sett-up, improper training techniques or posturaal issues.
Most injuries to recreational riders are associated with overuse or impproper fit of the bicycle. Injuries to racers ofteen result from high speeds, which predispose riders to muscle strains, collisioons, and falls. In adolescence anda adulthood, manyrecreationaal riders suffer from injuries that result from atteempting too much tooo soon, poor riding technique, annd a frame too large or too small for
the rider.
Riding too many kilometres or tackling too many hills in too high a gear will cause this stress. Muscle imbalance among recreational riders is often the result of general muscle weakness and unfamiliarity with the demands of cycling. Elite cyclists and racers can also incur overuse injuries, muscle strains and sprains, and injuries from collisions.
Most common injuries with recreational riders involve the knee, followed by the ankle and the foot. Patellofemoral pain accounts for most knee problems. This is unsurprising, considering the compressive force on the patellofemoral joint when the knee flexes and extends.
The rule of the road for many cyclists has
come to be” “if the knees hurt, gear down”. The cyclist is likely to be using too high a gear for the terrain. A high gear means a slower spin and, therefore, a longer period of increased compressive forces on the patellofemoral joint.
In many instances, modification of the cyclist’s foot position, by modifying the equipment to redirect the forces transmitted to the lower extremity, can alleviate the symptoms.
In manycases, physiotherapy will alleviate the pain. The powerful quadriceps muscle often dominates the hamstring in elite riders. Muscle imbalance is also a contributing factor, as tight or weak muscles do not respond well to the stresses of cycling. It is advisable to avoid “in-toeing” (feet pointing inwards) when cycling, as this increases the stress through the ilio-tibial band.
Cyclist’s palsy or Handlebar palsy is a condition caused by compression of the ulnar nerve at the wrist against the handlebar. The pressure exerted by the hands on the handlebars, particularly when riding on rough terrain, irritates the nerve.
The hyperextended position of the hands on the handlebars also causes the injury by compressing and stretching the nerve as it passes fromwristto hand. Symptomsinclude numbness, tingling and weakness over the outside of the hand, little finger and outer half of the ring finger.
Cushioning the pressure points by using padded handlebars and padded cycling gloves is effective. The gloves have an insert that simulates an extra layer of fat tissue inside the palm, providing shock absorption and protection from pressure. Riders should frequently change hand position on the handlebars.
Spending time in the same position for a long time without a break will hurt any muscle. This is even more of a problem in cycling because the natural position of being on a bike means a lot of stress is going through the spine.
For the pedal strokes to be stronger, the body must be in a flexed position which can easily result in back pain. Back pain can be avoided by simply having your bike set up correctly to avoid overreaching in the case of a frame being too large and a hunched posture in the case of the frame being too small.
It is also essential to warm up — head to toe, mainly the lower limbs and spine. Make sure the saddle is at the right height. One that’s too low or too high can aggravate lower-back pain. Ensure the rest of the bike’s geometry fits you so that your spine is in a neutral position and not rounded.
Most riders will benefit from a more relaxed fit, with the bars higher and closer to the body that prioritises comfort over aerodynamics.
Neck pain is an extremely common complaint for new cyclists. The culprit is usually improper posture. Better posture and positioning can improve your efficiency and aerodynamics, thereby boosting your performance.
Cyclists most likely experience pain in the neck when they stay in one riding position for too long. An easy way to avoid this pain is by doing shoulder shrugs and neck stretches that help relieve neck tension.
If the handlebars are too low, cyclists will be putting strain on the neck and back. Having a too-narrow or wide handlebar can also place stress on the muscles that support your neck.
Your neck and spine should be comfortably aligned, so you should look up the road with your eyes, not by hyperextending your neck to lift your entire head, which stresses your neck. Eliminating neck pain requires you to distribute your weight between your rear end and your arms while you’re riding, so being in the right position is key.
Achilles Tendonitis is another overuse injury resulting in pain at the back of the foot. Make sure the kind of bike you’re riding is right for you and that your shoe cleats are positioned properly. If you feel pain, get off the bike and rest for a few days.
As with any swelling, apply ice on the painful part. Check your saddle too. Make sure it’s not too high because it will then keep your toes pointing down which means that there is a continuous contraction of your calf muscles.
Dermatological problems can arise from improper saddle fit and can afflict both recreational and competitive cyclists. Long hours of touring or training can lead to saddle sores. The friction between your skin, clothes and the saddle can lead to horrid rashes.
Don’t keep the saddle too high and wear the right kind of cycling shorts. Using a cream can help relieve the uneasiness of the skin friction against the saddle. Often, saddle pain or friction occurs when the saddle is too high. Many bike shops will help fit you to a saddle of the right width and even allow you to try different models until you find one that works.
While the seat should usually be level, some men prefer a slight upward tilt. However, too acute an angle can cause pressure on the pudendal nerve, resulting in transient numbness of the penis, scrotum, or both. This constant pressure can exacerbate chronic prostatitis in older male athletes.
Ill-fitting cycling shoes squeezing the bones of the forefoot, cleats being placed too far forward causing increased pressure around the ball of the foot or cycling technique including low cadence and excessive hill riding can lead to numbness problems.
Prevention of foot numbness can be achieved through correctly fitting shoes. The position of the cleats is also important ensuring that pressure is focused on the correct area of the sole of the foot.
Hill climbing is important in cycling events too but hill training should be tapered, so reducing hill climbing may help alleviate the problem. Hill climbing involves excessive push phases of cycling which means increased foot pressure, hence numbness.
The Acromioclavicular (AC) joint is one part of the shoulder complex and consists of the collar bone joining the front of the shoulder blade, which is held together by strong ligaments. An AC joint sprain refers to damage to these stabilising ligaments.
It takes a large force to cause these sprains such as a fall or launching into a monster drop such as a pothole or off-road obstacle. The AC joint is vulnerable to injury during falls and large front wheel forces created by potholes.
SPORT-SPECIFIC EXERCISES FOR CYCLISTS
The primary focus when it comes to strength exercises for cyclists is to train in a similar motion to cycling with lower and upper body, while increasing overall core strength and muscular endurance.
The main goal with strength training is to create a stronger support system for your prime movers while on the bike.
Whether you want to improve your speed and power or prevent injury, strength training should be a part of your training regimen.
Planks are one of the most effective exercises at increasing core strength. Planks can be done anywhere and can be used year round. Planks target your shoulders, abdomen, and lower back.
Lunges are very cycling-specific since they work one leg at a time, targeting your quadriceps, hips and hamstrings.
The burpee is a great full body exercise. The movement involves all the major joints, and is intended to be performed with an explosive movement.
Single leg deadlifts target the hamstrings and hips. Incorporating single leg exercises help to correct muscle imbalances since each leg is forced to support the load independently.
Squats should be a staple in the training regimen. Front squats work the hips, quadriceps and hamstrings.
These exercises will help you build the type of strength that helps when you’re on the bike. Taking the time to build strength for your shoulders, core and legs will help you ride longer and stronger all year.