More and more of us nowadays are braving the Dublin roads and donning our cycling gear as a way of commuting as well as a recreational activity. In this month’s blog we want to look at some Do’s and Don’ts of cycling.
By Blaithin Brady MISCP
Do’s
Do pick the right bike for you
If you plan on doing some mountain biking then go for a mountain bike, if you plan on racing then go for a racer, if you want something for commuting then go for a road bike or maybe you want a few characteristics from all of them so try a Hybrid. Pick the right tools for the job as you want your cycle to be enjoyable and efficient for the task at hand!
Do get your bike measured
Your bike should be measured specifically for you. If your seat is too high then your power is diminished because your lower limb muscles must work beyond their optimal length-tension range-this will also cause excess stress on your hamstrings, calf and the back of your knee. However , if your seat is too low you will have increased knee flexion which can aggravate your knee.
Do make sure that you get your bike serviced
Every bike, like a car, needs looking after so be sure to get it checked out. Dependent on how much you cycle the general rule of thumb is to get it checked out twice a year and serviced.
Do get a good pair of cycling shorts
This is key if you are to have a nice comfortable cycle! You can wear these under any other garment. Cycling shorts will protect you, and make you much more comfortable on your ride. Never wear underwear under your riding shorts. The chamois pad is designed to be against your skin, and if it isn’t, chaffing is a real possibility.
Do wear cycling shoes
Cycling shoes are much more supportive and have a stronger sole than most ordinary trainers which allow you to transfer more force through the pedal thus allowing more power and a more efficient cycle.
DON’TS
Don’t forget your helmet!!!
This is key. If you fall off your bike then it is very likely that you may suffer from a head injury which can be a serious and life threatening injury.
Don’t forget to look at the weather forecast
If you are heading off on a long cycle on a Sunday afternoon don’t forget to check if the gale force winds will be out. This will make for a possibly unpleasant cycle as it will require much more energy on your part and could be dangerous to cycle in if roads are slippy.
Don’t forget to Stretch!!
Cycling is a form of Cardio exercise yet most of our clients will say they never tend to stretch after cycling. When you cycle you contract some of your main muscle groups in your lower limb such as your Quads, Glutes and Hamstrings. If you don’t stretch these after a cycle then there will be a build up of tightness in your muscles which could lead to some muscle soreness and a possible tendonitis in your knees especially. Each stretch after a cycle (however long or short!) should be held for 30 seconds and repeated twice on each muscle.
