Get the most from the cycling bug sweeping SA

With this month’s Santos Tour Down Under marking the event’s 15th anniversary, cyclists of all experience levels are set to hit the roads now and in the coming months.

Cycling’s a great activity and can improve your physical health and fitness, but injuries are common, says SPORTSMED•SA, South Australia’s leading provider of orthopaedic care and clinical services for musculoskeletal conditions and sporting injuries.

While cyclists account for about 75 per cent of transport injuries, most cyclists hurt themselves by falling off their bikes or hitting a stationary object rather than colliding with other vehicles.

Race Doctor to the Tour Down Under and Medical Officer to Cycling Australia, SPORTSMED•SA’s Dr Mark Fisher says other common causes of cycling-related injuries include incorrect riding postures, demanding too much of your body and faulty equipment.

Dr Fisher says one of the easiest ways to avoid common cycling injuries is to make sure your bike frame properly fits your body. An improperly-sized frame can cause back, knee and neck soreness, saddle sores and numbness in your hands.

You should be able to grasp the handlebars without straining and your elbows should be slightly bent.

Other key factor to pain-free riding include:

• Staying well hydrated to help prevent cramping while cycling. Water is sufficient for shorter rides, and sports drinks that replace electrolytes are recommended for rides longer than 90 minutes.
• Stretching properly before a ride prevents cramps and overuse injuries. Be sure to stretch the quadriceps and hamstrings. If you do cramp up on the ride, take a short break to massage the muscle with your knuckles to ease the pain.
• Make some minor adjustments if your knees are bothering you and make sure you're using the ball of your foot to pedal. Pain in the knee caps may be relieved by raising your saddle slightly to lessen the amount your knee has to bend while pedaling.
• Your shoes should fit perfectly to avoid things like aggravated nerves and metatarsals in the foot. The same holds true for tight toe straps and even shoes that are tied too tightly. Hot foot, which is caused by lack of circulation in the balls of the feet, is also exacerbated by shoes that don’t fit well.

Dr Fisher said training for a cycling race takes hard work and dedication. “If you get inspired by the Tour Down Under and plan to take part in future cycling races for the first time, you should start training months in advance.

“Follow a workout routine that enables you to strengthen your leg muscles and increase your aerobic capacity to help you successfully cross the finish line. Eating a proper diet and staying well hydrated will help with your performance as well. Eat plenty of protein to help build and repair your muscles, and complex carbohydrates to give you energy.

Foods such as chicken, fish, fruits, vegetables, nuts and beans are all good choices.’’
Build leg strength using leg exercises. To build muscular strength, use heavier weights, and do three sets of eight to 10 repetitions of each exercise. Squats, hamstring curls and calf raises are all good exercises to increase the strength in your legs.

Train to increase your muscular endurance a few weeks before your race. Use lighter weights, and perform three sets of 12 to 15 repetitions. Exercises such as non-weighted or weighted squats, lunges and calf raises are all good to increase your muscular endurance.

Build an aerobic base. Be able to ride for as long as you expect the race to last. For example, ride on flat terrain for 30 minutes, and then gradually increase your time with each workout.

Add interval training to your workout routine. Ride hard for two to three minutes, then slow down for 30 to 60 seconds. You can also find a course that is a mix of flat and hilly terrain. Do this workout three times a week for 30 minutes.

“Cycling’s a great way to keep fit and it doesn’t have to cost a lot, it can be as solitary or as social as you like and following a few simple tips will help you get the most out of this increasingly popular sport,’’ Dr Fisher said.

ISSUED BY HUGHES PUBLIC RELATIONS:
Catherine Bauer, phone 8412 4100 or catherine@hughespr.com.au