Injury Prevention - I Love Bicycling

Sports Hematuria

December 3, 2015 by Dyani Herrera

Some of us have had that amazing workout, where we’ve challenged ourselves by increasing the volume or intensity of our rides and come out victorious. Then, as the day passes and we use the restroom we realize that we have blood in our urine. Alarmed, we begin to assess ourselves for any signs or symptoms we may have missed leading up to this event. However, this pathology is common in endurance athletes and typically presents itself with no symptoms. Research has shown this usually happens when either the duration or intensity of a workout has increased significantly. In addition, in a sport such as cycling, cyclocross, or mountain biking the genitourinary area can be affected due to the constant pounding on our saddle during our rides.

Causes of Sports Hemturia:

Besides having an intense workout this can also occur when the bladder has not been emptied prior to the workout. By exercising on a full bladder we can cause mild internal bruising that would lead to hematuria. Dehydration can also be a leading factor, which many of us may experience during the hotter months of the year if we don’t properly hydrate throughout our rides. Additionally, not riding off the saddle in warranted situations during mountain biking or refusing to wear padded shorts can cause trauma to the genitourinary area. Also, experiencing a hard crash, can make someone susceptible to direct trauma to the kidneys.

Signs & Symptoms:

Typically, this condition presents itself asymptomatically if there is no pre-existing condition of urinary track diseases. Blood is visible upon urination after a difficult workout. Signs and symptoms that warrant concern and immediate evaluation by a physician include blood clots, painful urination, and prolonged pain in the pelvic area. If any of these are experienced a urine specimen will be collected by the physician for further evaluation of creatine levels or presence of bacteria. In extreme cases a pelvic ultrasound may also be requested.

Typically, sports hematuria resolves within 72 hours and has no associated symptoms of pain. Should this condition occur, rest is paramount to allow swelling and bruising to resolve. If exercise continues during this period, more trauma can be caused. Ensure to drink plenty of fluids and avoid prolonged periods without voiding the bladder. If hematuria doesn’t resolve within 72 hours make sure to seek a physician and rule out a more serious condition.

Numb Privates – A Delicate Matter

November 28, 2015 by Wade Shaddy

It’s one of the most perplexing of all cycling issues: You’ve been in the saddle for a while, nature calls and you stop to pee. Everything works just fine, but you can’t feel it. Your penis is swaying around out there in the breeze like a deflated flag.

Not Comfortably Numb

Numb genitalia is nothing new to cycling. If you’ve done any serious miles on any bike, you’ve probably had numb hands or fingers — it’s the same thing, only between your legs.

Women Too

Embarrassing as it is to discuss openly around other cyclists, numb genitals is not something that women are immune to. If you’ve ever done any long distance cycling with your spouse, you probably already know that. Yale researchers in 2006 found that female cyclists often had less genital sensation after spending time on the bike, and it’s believed that female cyclists are at just as much risk for genital numbness as male riders.

Getting Personal

It’s caused primarily when nerves — more exclusively the pudendal nerve — and blood vessels become compressed in one of the most vulnerable areas of your body; the perineum. In men, the penis is affected. In women, the labia and clitoris. You can opt for staying off your bike to avoid it, but that’s not an option any real cyclist would even consider.

Cause and Effect

It’s not always obvious what’s causing you to go numb down there. A cause and effect, or trial and error is the best approach to numb genitals, starting from easy to more drastic measures. Most of the typical causes are simple; your riding position, bad saddle angle, bad saddle, seat or handlebars too high, and the most often overlooked but probably the least likely — a seam in your shorts.

Riding Position

Your riding position can make all the difference. Too much torso forward is an obvious giveaway to numb genitals. If you’re zoned out for miles and miles, it could be that you just need to keep shifting your ass back and forth. You’ll feel the difference when blood rushes back into your privates, kind of a tingling. Pay attention, shift around on the bike and stand up occasionally.

You’re Reaching

If you’re reaching too far for your handlebars, it means you’re leaning forward, putting more pressure on the perineum. A shorter stem makes your reach more comfortable, allowing your torso to lift slightly up off the front of the seat. Bike shops have all kinds of stems, try them out, they’re easy to change, and it only takes a few minutes.

Bad Saddle Angle

Tilt the nose of the saddle downward. Ride the bike for a few hours or days. It might feel like you’re sliding forward. It’s common and you’ll get used to it, and likely stop sliding eventually. If you don’t, look at other solutions. Your butt should be touching the saddle, supporting your weight only by the two bones in your rear — nowhere else.

Seat Down

If your hips rock back and forth while pedaling, it’s a safe bet your saddle is too high. Ideally, the top of the seat should be level, or angled down no more than 2-to-3-degrees. It’s OK to move it more than that to test it. Check it by riding, and see if your numbness goes away. Even if you don’t rock and roll, excessive height may still be involved. Lower the saddle about a 1/2-inch or less at a time, just enough to promote a slight bend of the knee at the bottom of the pedal stroke. This should reduce compression on the nerves in your perineum. A lower saddle height also improves your ability to support your weight throughout the pedal stroke.

Seams in Shorts

If your wearing cheap or poorly designed shorts, you can get skin abrasion, also sometimes referred to as saddle sore, along a seam. It feels like fire. But that same seam can pinch nerves or blood vessels in your crotch. It’s not a given solution, but wear high-dollar shorts to help alleviate numbness. Shorts are rated by panels, the more panels the better. Riding shorts typically don’t have seams in the crotch area.

Seat

If everything checks out, and you still suffer from genital numbness, the most likely suspect is the seat. Saddle choice is a personal thing, what works for one cyclist may cause agony for others. Riding with different saddles is the only real solution, but there are certain saddles that have proven to relieve genital numbness better than others.

Split the Difference

Don’t be too interested in running out for a gender specific saddle, most of them do the same thing. If you’re a woman, a man’s saddle might be what you’re looking for. They come in two varieties, one type has a split in the back, the other has a split in the front. Both types have proven to relieve pressure on nerves and blood vessels, but neither has been crowned the king or queen of comfort, and numbness reducing, it’s that personal thing. The only real way to figure it out is by trying them.

Mountain Bike Saddle

If you don’t want to spend $100 a piece trying out saddles, you might want to opt for a cheap mountain bike saddle. They have the blunt, short nose at a fraction of the cost of road bike saddles. If you don’t like it, you’re not out that much.

The No-Nose

No-nose saddles have been around for a while. It might be that they just look goofy, but the thing is, most cyclists shy away from them, even though they’ve been proven to work at reducing numbness. Another issue deals with control. Some cyclists use the nose of the saddle to help steer. But others don’t miss the long, extended nose on a road bike saddle.

The Study

“Cutting off the nose to save the penis,” is an article published in the Journal of Sexual Health. Before the study, nearly three-quarters of the participating cyclists complained of numbness while riding with standard saddles. After six months of using the no-nose, fewer than one-fifth complained. So it’s a sure bet that a no-nose saddle can reduce numb genitals.

10 Core Exercises For Cyclists

October 15, 2015 by Dyani Herrera

As avid cyclists we tend to neglect our core and instead focus on increasing strength in the legs, thinking this should be the only muscular focus for increasing speed. However, having a weak core could become an injury risk once we start increasing the volume in our cycling regimen. A weak core could lead to instability in bike handling, negative compensation patterns, and low back pain. By incorporating core exercises in our strengthening program we can improve riding efficiency. Additionally, it aids in avoiding over compensation by the hip and leg muscles that could eventually lead to injuries. All factors when combined with a proper training regimen could allow for improvements in overall speed and smoother pedal stroke. By completing 3-4 of the following core maneuvers, 3-4 times a week; we can reap the benefits of this strengthening program.

1.Planks

This is a great exercise that incorporates all the abdominal muscles from your obliques, to rectus abdominis, and intercostal muscles, as well as erector spinaes (back muscles). When completing this exercise, make sure to maintain a flat back and not raise your butt in the air to compensate for weakness. A good tip is placing a straight pole/stick on your back and not allowing it to fall. Also, look straight ahead instead of looking down. You can initially start with 3 sets of 20 seconds and continuously add 15 seconds as you become stronger.

2. Planks with Plate Movement

This variation of the plank is more advanced and engages the obliques more than the standard plank. Females can begin with 4-2.5lb plates and males can begin with 4-5lb plates. In this exercise you stack the plates on the left hand side and while in plank position stack them to the right. Completing one repetition involves moving the plates from the left to the right and back. Make sure to complete 3 sets of 5 repetitions, maintaining proper plank form throughout.

3. Planks with Small Resistance Band Loop

This is a different variation of the plank that also includes strengthening the chest muscles. This plank requires a theraband or resistance band loop that goes around both wrists. Make sure to always maintain tension on the band and not allow it to relax. As indicated in the photos this movement must be completed off a small ledge or stacked foam mats to create a difference in floor height. Start with both hands on the floor, then move them up on top of the stacked foam mats one by one then back down. That is one rep. Complete 3 sets of 10 repetitions.

4. Side Planks

This exercise isolates the obliques and minimally engages the hip abductors muscles to keep the hips up during the movement. These should be completed 3 times on each side for 20 seconds and continuously adding 15 seconds as it becomes easier.

5. Glute Bridges with Stability Ball

Most people don’t assimilate glute strength to be related with overall core strength. However, if the glutes are weak it requires more effort from the back muscles causing them to spasm thus, leading to pain. Lift your glutes off the ground by raising one leg in the air and using the opposite leg to lift you in to the bridge. Switch legs and do the same. That is one rep. Complete 3 sets of 12-15 repetitions.

6.Glute Bridges with Resistance Bands

When completing this exercise make sure to acquire two thick/heavy resistance bands and place them across the bottom of a squat rack. Then, slide under the bands and complete the glute bridge making sure to squeeze your glute muscles and abdominal muscles as your rise up. Complete 3 sets of 15 repetitions and increase repetitions as strength improves.

7. Opposite Arm/Opposite Leg

Maintain a similar position to the plank in this exercise and extend upwards with the left arm and right leg, then the right arm and left leg. Ensure that the back is flat and leg and arm are fully extended. A helpful feedback tool for form is to maintain a stick on the low back, making sure it doesn’t fall. Complete 3 sets of 12 repetitions.

8. Kettle Bell Toss

Using a light kettle bell (5-10lbs) depending on your core strength, stand with your legs shoulder width apart, and a tightened core. Then, toss the kettle bell from one hand to the other engaging your obliques. You can initially complete this for 1 minute straight and increase by 30 seconds as you become stronger for a total of 3 sets.

9. Ab Slides

This exercise is extremely challenging and requires a Sorinex Roller and long resistance band. Loop the resistance band around the roller and tie the opposite end to a pole. Place your feet in the ridges of the roller and maintain a push-up position, stretch out until there is tension on the band, then bring the roller towards your arms, making sure to not let the roller move sideways, rather straight up and down. This exercise incorporates all core muscles (abdominals, erector spinaes, and glutes). Complete 3 sets of 10 repetitions.

10. Abs using Cable Cross Over Machine

This core maneuver requires more equipment involving a cable cross over machine and two ankle cuffs. First you want to lower the arms on the cable cross over machine to the lowest insert and then hook each leg to the respective hook on the machine. Place yourself in a push up position and bring your right foot towards your left wrist and vice versa. Complete 3 sets of 12 repetitions.

These core exercises for cyclists involve beginner to more advanced maneuvers. It is helpful to complete these in front of a mirror or with a partner to correct technique throughout. In addition, it is important to remember to keep the glutes down during all plank exercises and ensure you maintain a flat back. Also, maintain a tight core by squeezing the abs and glutes during the exercises. This will help reduce injury and yield the full benefits of the exercises.

Hip Flexor / Iliopsoas Stretches

October 7, 2015 by Dyani Herrera

As cyclists we use every muscle in our legs during a specific stage in the pedal stroke. Typically we focus on the larger muscle groups such as the quadriceps and hamstrings, and tend to neglect the hip muscles. Hip muscles, specifically the hip flexors are used significantly during cycling especially when climbing. It is the muscle responsible for bringing the hip into flexion or plainly stated, upwards. Therefore, if we don’t consistently stretch this muscle we can put ourselves at risk for several injuries. Tight hip flexors can make us susceptible to a muscle strain, avulsion fracture where the tendon rips off the bone, anterior rotation of the hip causing a shortened leg, or limited range of motion during cycling which causes decreases in speed. There are several stretches that can be completed solo or with the assistance of a partner.

Hip Flexor – Iliopsoas Stretches

Lunge Stretch

This stretch should be completed approximately 3 times for 30 seconds each. To feel more of a stretch you can push on your glutes to push the hip slightly forward. Make sure to maintain an upright posture when completing this stretch.

hip flexor stretch with added push — Hip flexor stretch with added push

Lunge Stretch with Variation

This is a more advanced stretch of the former and will target more muscle fibers in the hip flexor. By placing the stance leg increasingly forward it will enhance the stretch. It can be completed using the edge of a table, chair, or bleacher at a park. Complete the stretch 3 times for 30 seconds.

hip flexor stretch with variation — Hip flexor stretch with variation

Stretch-Out Strap Hip Flexor Stretch

This stretch can be completed on a flat surface 3 times for 30 seconds each.

Partner Hip Flexor Stretch

Your partner should push slowly downward on the hip flexor being stretched and stabilize the opposite hip with their other hand. This can be completed 3 times for 30 seconds each.

By incorporating these stretches into your normal flexibility routine it will lower your risk of injury as well as maintain normal mobility of the hips. By having good hip mobility it will assist in having a more efficient pedal stroke. If you want targeted stretching routines built for cyclists, check out Dynamic Cyclist for more information.

Anterior Knee Pain Cycling – Causes and Solutions

October 3, 2015 by Lee Agur

Anterior knee pain cycling is pain on the front part of the knee and can be caused by improper saddle height, fore aft saddle position, crank arm length, cleat positioning and gear selection. The ultimate reason you feel pain on the front part of the knee is due to injuries called Patellar Tendonitis or Patellofemoral Syndrome. We will help you solve the anterior knee pain cycling by discussing how to isolate each cause to find out what your individual problem really is and then we will tell you how fix it.

Reasons

Patellar Tendonitis

Patellar tendinitis is an injury to the tendon connecting your kneecap (patella) to your shinbone. The patellar tendon works with the muscles at the front of your thigh to extend your knee so you can kick, run, jump and bike.

Pain is the first symptom of patellar tendinitis, usually between your kneecap and where the tendon attaches to your shinbone (tibia).

The pain in your knee may:

At first be present only as you begin physical activity or just after an intense workout
Worsen until it interferes with playing your sport
Eventually interfere with daily movements such as climbing stairs or rising from a chair

Patellofemoral Syndrome

The cartilage under your kneecap is a natural shock absorber. Overuse, injury or other factors may lead to a condition known as patellofemoral pain syndrome.

Patellofemoral pain syndrome usually causes a dull, aching pain in the front of your knee. This pain can be aggravated when you:

Walk up or down stairs
Kneel or squat
Sit with a bent knee for long periods of time

Causes & Solutions

Saddle Height

Cause: The saddle height is too low putting unnecessary pressure on the front of your knee.

Solution: Raise your saddle to a proper saddle height.

Saddle Fore Aft Position

Cause: The saddle is too far forward.
Solution: Move your saddle back to its ideal aft position.

Crank Length

Cause: The crank arms are too long.
Solution: Replace your current cranks with ones that are 2.5mm shorter.

Leg Length Discrepancy

Cause: Your seat is set for your shorter leg
Solution: Either raise the saddle height to set your saddle height for your longer leg or purchase orthotics or shims to put on your shoes.

Cleat Positioning

Cause: Your foot is too far forward on the pedal.
Solution: Move your cleat position so that your foot is set further back on the pedal.

Gear Selection

Cause: You are pushing too big of a gear, straining your knee.
Solution: Stop thinking you are Jan Ullrich and increase your cadence.

Overuse

Cause: Increasing intensity, duration and/or volume by too much.

Solution: Take a rest for at least 3 days. While taking a rest, make sure to speed up the recovery process by icing and heating your knee to stimulate blood flow to the area and potentially taking anti-inflammatories. Stretching can also help accelerate recovery. Start by doing 25% of your regular cycling routine and build back up to 50% over a period of 1 week. Assess the pain each ride and determine whether you should continue to build back up or take a longer break.

Assessing Anterior Knee Pain

Self assessing the root of the knee pain is extremely important to a speed recovery. Start by treating it as an overuse injury and taking a rest for 3 days, while icing and heating the area and perhaps even take an ibuprofen. Then make sure to test only one variable at a time. Perhaps you think it is due to a low saddle height, raise your saddle height a small amount and then get back on your bike and test out your theory. Make sure to not increase your training load to more than 50% of what it previously was until you have isolated the root cause of the knee pain and fixed it.

Do You Have Knee Pain In Another Area? Check these links below for the causes and solutions:

General Knee Pain Cycling

Medial Knee Pain – Pain on the inner side of the knee

Knee Rehab Program for Cyclists

Looking for a program that will help you address the muscle imbalance that is likely causing your knee pain? Dynamic Cyclist is an online training platform designed to help cyclists become stronger and faster while riding pain free for years to come. Complete your regimen with an all-inclusive program that addresses mobility, flexibility, strength and injury prevention, all for a fraction of the cost of one physiotherapy appointment. Try out their 6 Week Functional Rehab Program and experience the results for yourself. Click here to try 7 days free!

Medial Knee Pain Cycling – Causes and Solutions

October 1, 2015 by Lee Agur

Medial knee pain cycling is pain on the inner side of the knee and can be caused by improper cleat position or individual anatomical problems such as different leg lengths or even poor technique.

Reasons For Medial Knee Pain Cycling

Pes Anserinus

The pes anserinus is an area on the front and inside of the shin bone where three tendons join the tibia. The tendons can get inflamed and sore from overuse or misuse, and pain and swelling may follow.

Treat Pes Anserinus by addressing the causes listed below coupled with icing, resting and stretching. In extreme cases treatment options can include surgery.

Ice the inflamed or sore area.
Stretch – specifically focus on your hamstrings, calves and quads.
Put a pillow between your legs when sleeping on your side

Medial collateral ligament (MCL)

The MCL is a ligament that goes from the inside surface of the upper shin bone and attaches to the inner surface of the bottom thigh bone and is responsible for keeping the inside of the knee joint stable.

Treat the MCL just as you would treat the Pes Anserinus.

Causes for Medial Knee Pain Cycling

Cleat positioning

Cause: Cleats that are positioned too wide can cause the foot to be externally rotated (toes point out).

Solution: Narrow foot position by moving cleat inwards.

Cleat Float

Cause: Little, to no float in the cleat.

Solution: Increase pedal float to a minimum of 6 degrees. Different cleat styles allow for more or less float in addition to the settings on the pedals themselves. First try and loosen the float on the pedals, but it may require a new set of cleats.

How do you know if it is a cleat problem?

Self assessment can be done by taking a rest for 3 days. While taking a rest, make sure to speed up the recovery process by icing and heating your knee to stimulate blood flow to the area and potentially taking anti-inflammatories. After the three days is up, get back on the bike but stay in the small ring, also wear normal running shoes, and cut your training down to 25% of what it previously was.

Over a week, build back up to 50% of previous training load. If you notice improvements or the pain is no longer as severe, then it may be your cleat position. If the pain did not improve then it is likely an overuse injury and you will need to take a longer rest. It could be 4 to 6 weeks, but it may be time to include a medical professional for a second opinion.

Leg Length Discrepancy

Cause: Excessive impact (running), muscle tightness or imbalance or perhaps just a shorter leg.

Solution: Sometimes you are able to correct the leg length discrepancy through physio, stretching and strengthening. If this is possible then this is the best approach; however, some people have one leg shorter than the other and the only fix is to purchase an orthotic or put a wedge in the cleat.

How do you know if it is leg length discrepancy?

A quick test is it to lie on floor and make a 90 degree angle with your knees while your feet are flat against the wall. If one knee sticks out more (away from the wall) then that tibia is longer. If one knee is higher up the wall (further from the ground) then the femur of the respective leg is longer. This is a quick test and is a starting point to investigate further. X-rays would be more reliable.

Poor Technique, Tightness, Muscle Imbalance, Injury

Poor technique such as riding with your knees too far apart can cause medial knee pain. Tightness, muscle imbalance or an old injury can throw alignment off and cause your knee to track poorly and instead of moving in a perfect linear circle it can move laterally as well, opening you up to potential inner knee pain.

If your knee is moving side to side while pedaling, it will likely just be a matter of time before you start to feel a twinge. Try spinning rather than mashing. Really focus on your pedaling technique, and making sure that you are stretching properly (more specifically your IT band).

Medial Knee Pain Is Not Caused By…

Medial knee pain cycling is generally not caused by saddle height or an improper fore-aft saddle position as that will affect the posterior knee (back of knee) or anterior knee (front of knee). You are looking for a lateral issue and not a linear one.

Assessment

Assessing what is the root cause of the medial knee pain can be quite difficult, but will be one of the most important tasks. Make sure to change one variable at a time. Resting and cutting your training volume down by 50% will address overtraining, then look at leg length discrepancy and cleat position independently of each other. If you change more than one variable at a time how are you going to figure out what the issue is?

Last Words of Advice

Take extra care to warm up and cool down the ligaments that are now inflamed and sore, as ligaments do not receive as much blood flow as muscles and therefore take longer to warm up. Take particular care to dress properly in the cold to protect from further injury.

Take the recovery and assessment seriously. Most cyclists will tend to want to rush the recovery process further setting them back. Don’t be that person.

Knee Rehab Program for Cyclists

Can Pregnant Women Ride Bikes?

September 21, 2015 by U.M.

Exercising while you’re pregnant is one of the best choices you can make for your health and your baby’s health. Women who exercise during their pregnancies produce healthier babies overall, and cycling during pregnancy has even been linked to increased intelligence and reasoning skills in children. It can reduce the side effects of pregnancy, and make you feel more physically comfortable, as well as more emotionally calm. It reduces the risk of various diseases for you, for the fetus, and for your child later in his or her life. It reduces the stress put on you and the baby, and does not seem to produce any negative effects as long as you limit the risk of falling. Many women who cycle choose to “play it safe” by not cycling during pregnancy, but there are countless cases that demonstrate how beneficial it really is in the long run.

Benefits:

Women tend to experience less aches, swelling, and fatigue. Exercise improves circulation, posture, metabolism, and many other factors, so it leads to fewer physical side effects of the pregnancy. It also strengthens your body, which can ease the burden of the extra baby weight.
On the emotional side, women tend to experience less depression and anxiety. Cycling during pregnancy has also been shown to reduce insomnia and overall stress in pregnant women.
There is a trend towards shorter, easier labor for women who exercised regularly throughout their pregnancy, especially for those who continued their routines up until the end.
Exercise improves the cardiovascular health of the fetus, and this effect stays with them after they are born. Children of women who exercised during their pregnancies have stronger hearts, and less risk of heart disease and diabetes. They also develop stronger blood vessels.
Children whose mothers exercised during their pregnancy tend to be more lean, and have a lower obesity rate than children whose mothers did not exercise during their pregnancy.

Things To Consider:

Make extra sure to stay hydrated during your cycling and exercise, because dehydration may induce premature contractions.
If you have a very vigorous routine, toning it down a bit is highly recommended
If you are not someone who has been exercising regularly already, starting during a pregnancy is safe and beneficial, but make sure you ease into it. Your body has a lot to get used to! Taking up cycling may not be a good idea as there is too high of a risk of falling, but other exercises like swimming, aerobics and walking are recommended.
Make sure to stay out of the heat. Getting overheated or sunstroke can be harmful to your baby. Do not over stress your body in any way.

Can Pregnant Women Ride Bikes?

Exercising and cycling during pregnancy do not cause harm to the fetus, there will obviously be some exceptions to this. Certain complications of a pregnancy can make it more risky for a woman to exercise. For example, if you are carrying more than one fetus, it may be best to reduce the intensity of your regular routine. Short races (if you keep intensity down) have been shown to be safe, but participating in a form of exercise that is very high impact or carries a higher risk for falling or crashing may not be the best idea. It’s best to run your cycling and exercise routine by your doctor so that you can make any necessary modifications to ensure the safety of you and your child.

Everything You Need to Know About Chamois Butter

September 20, 2015 by U.M.

Chamois butter is one of those things that seems to be fairly unique to the sport of cycling. If you ask the average person on the street what it does and why cyclists use it, you’re probably going to get little more than slightly confused glances and a shrug of the shoulders. Even avid cyclists are less prone to talk about it than they would other aspects of the sport, probably due to the delicate nature of its usage.

However, it is still something that is commonly used, particularly by professional cyclists who are trying to ensure they remain as comfortable as possible when they are on their bikes for long periods of time. Here we will take a more in-depth look at chamois butter so you can decide for yourself whether or not it’s something that you need.

What Is Chamois?

The chamois is actually a piece of padding that is commonly found in your cycling shorts that has been placed there with the purpose of offering you extra comfort during long bike rides. It is pretty much a must-have feature if you are going to be riding your bike for anything more than an hour a day.

The name stems back to the older days of cycling, where riders would place a chamois cloth in their shorts in an effort to protect their delicates. This was typically made of sheepskin leather, but today’s chamois will usually be made from foam, microfiber cloth or a gel.

What Does Chamois Butter Do?

Back in the days of sheepskin leather chamois, you would need to make sure that you used the appropriate creams or butters to properly condition it so that it would remain usable and also to tackle any bacteria that had built up on the chamois. If you didn’t, the chamois would stiffen, particularly after washing, which would defeat the purpose of having one in the first place.

However, most modern chamois are made using materials that remain soft and supportive on their own accord. Despite this, many people still swear by chamois butter as an essential product and you will find that many professional riders use it to maintain even synthetic chamois.

Essentially, chamois butter is a lube and an antibacterial butter that you rub on your special parts to keep them from getting raw and sore.

So Why Would I Need Chamois Butter?

Technically you don’t need to use chamois butter if you have a modern pair of cycling shorts. Synthetic chamois are developed to stay pliable for many washes and will generally be able to combat the bacteria that older chamois were liable of developing.

However, there is an argument to be made for using chamois butter to increase your comfort levels. After all, applying it to your chamois creates a lubricated layer that helps to reduce friction between your delicate areas and the shorts themselves. This prevents chafing and also leads to a reduction in saddle sores, so if you find that either of these is a regular problem it may be worth investing.

It all comes down to your personal comfort levels, rather than the traditional uses of chamois butter. Check the chamois in your shorts and determine whether or not it is going to remain comfortable for you. If you think there might be an issue, particularly over longer rides, then it is at least worth experimenting with. Every cyclist is different, so you may end up finding that it really works for you.

Where to Buy Chamois Butter

Chamois butter is standard in all local bike shops. Chamois butter can also be purchased online.

Is Chamois Butter For Me?

Only you will know. Try it out, if you enjoy your ride more, then chamois butter is for you!

Cycling While Pregnant: What You Need To Know

September 15, 2015 by Lee Agur

Should I Cycle While I Am Pregnant?

As people learn you are pregnant you will receive all kinds of advice, some good and lots bad. At the end of the day you have to do what is right for you, the golden rule: Listen To Your Body.

As long as you are able to stay safe, and avoid the risk of falling, then cycling can be a great exercise while pregnant.

Tips To Cycling While Pregnant

Instead of “Training” Think More “Fitness”

Your body is focused on growing a baby, it is not the time to increase training or even maintain previous training regimens; doing so will surely lead you to exhaustion and have a negative impact on the fetus. It is the time to focus on feeling happy and healthy. A general rule of thumb, bike as far as you feel like.

If you used to bike 60 miles in a day then 15 – 20 miles is reasonable. Make sure to decrease intensity along with the distance as well.

Be Careful Not To Fall

Take all the precautions you can in order to reduce the risk of falling! Mountain biking, unless on extremely flat and non-technical terrain, is not suggested especially during the first trimester as there is a higher risk of miscarriage. Road biking, commuting or riding a cruiser bike where the risk of falling is negligible is ok.

Take it slower than you are used to, unclip a second earlier than you may normally, don’t draft off anyone, stay away from the roads with the ridiculous amounts of potholes.

Listen to Your Body

Knowing when to not go for a ride or stopping early is even more important than knowing when to go for a ride. If you are exhausted or feel dizzy, or there is any other negative that is out of the norm why risk your baby for a simple ride?

Cycling Can Help With Morning Sickness

It is not a scientific fact, and each individual is different, but some women believe that cycling (or exercise in general) helps reduce morning sickness.

Bikefit While Pregnant

As your tummy grows, you will become more uncomfortable, that is just a fact; however, this is not something that needs to deter you from going for a ride. A bikefit when you are pregnant focuses on comfort first, and everything else last.

A few key areas to focus on are:

Handle bars – raise them to get you in a more relaxed position and to reduce cramping
New saddle – you may need a different saddle – think gel seats and wider platform
New apparel – new shorts with added padding and larger waistline is advisable along with a new jersey.

Any Pain Stop

If there is any abnormal symptoms or pain at all stop immediately.

Leg, chest or stomach pains
Light headed or dizzy
Have difficulty with balance
Any vaginal bleeding
Shortness of breath
Contractions

Benefits of Cycling While Pregnant

Reduces tiredness, pains, aches, swelling, depression, anxiety, stress and insomnia.
Makes you feel better about the changes that are happening in your body.
Helps maintain a healthy body weight.
Better prepares the body for the demands of labour.
More likely to have a positive effect on overall mood.

Cycling in the Different Trimesters

First Trimester

During the first trimester you are likely very tired as you expend a lot of your energy into growing placenta. Try to go for a ride in the morning when you are likely more energetic, avoid long rides and know when to skip a day if you are exhausted.

The fetus is delicately attached to the womb, any violent falls would put your baby at great risk. You don’t want to fall at any time during the pregnancy; however, the first trimester is when you are at the highest risk of miscarriage. Follow the advice listed above that much more delicately.

Second Trimester

You may have more energy in the second trimester, but make sure not to exhaust yourself by riding too much.

Third Trimester

As you grow bigger, your organs will start to get compressed. Shortness of breath will be common, but make sure it does not get extreme. You will continually become more uncomfortable on (and off) the bike. A bikefit that is focused on comfort while you are pregnant is a must.

What Doctors Say

There are benefits to cycling while pregnant including: reducing tiredness, pains, aches, swelling, depression, anxiety, stress and insomnia. Major risks to reduce to ensure the fetus becomes a happy and healthy baby is that you take every care to reduce falling as well as to hydrate properly and not overheat. Reducing major stresses on your body should be your number one priority. If you experience any major dizziness, pain, shortness of breath or bleeding stop and consult a medical physician immediately.

Best Stretches For Cycling

September 2, 2015 by Adam Farabaugh

What if there was something that you could do to improve comfort on the bike, increase performance, enhance recovery, as well as help prevent injuries? Turns out there is- stretching.

That being said, just reaching down and touching your toes isn’t enough to help your muscles. You need to know what stretches to do, when to do them, as well as for how long. Incorporating a regular daily stretching routine should be done by everyone and especially if you are riding.

The biggest thing with stretching is making sure that you are doing them properly, because if you’re not you can cause injury. The focus with cycling is obviously the legs, but the core and upper body can’t be neglected either.

This stretching routine is only a base, and can and should be built upon.

Cycling Stretching Routine

Hamstrings

Start by standing with your legs straight and reaching down toward your toes. It shouldn’t be painful and don’t bounce. Hold it for twenty to sixty seconds (More on that below.) Then cross one leg in front of the other and do the same. Switch legs. This is a great stretch for the hamstrings and the back of the whole leg because of the angle that is created between your upper and lower body on the bike.

Quads

Next focus on your quads. The quads are used a lot in cycling and need to be focused on. Find a wall or something to hold on to, and stand on one leg with the other bent behind you at the knee. Grab your ankle with the hand that’s on the same side of the knee that is bent and pull gently up toward your buttocks. The trick is to keep your hips level without tilting them forward. Do this by sucking your stomach in and almost trying to push your tail bone down and forward toward the floor. Do both legs.

Calves

The calves are another big area that, depending upon your position on the bike, can receive a lot of abuse. Find a wall and place both hands on it at about face level. Now take one leg and straighten it back behind you keeping your heal on the ground or as close to it. Your other leg should be bent with your foot directly beneath your head. Now take the leg that’s straight and slightly bend your knee keeping your heal on the ground. You should feel the stretch throughout your calf. If not bend a little farther but make sure you don’t feel any pain.

Glutes

Next, find a bed or counter that’s about as high as your quad. Place one foot on the bed, or other surface, with your knee almost at the most it can bend but not quite. You don’t want any pressure felt through the knee. Then press your chest straight forward to the inside of your knee. You should feel the stretch through the buttocks. Do the same for the other leg.

Legs & Back

Now sit down on the floor with your legs straight out in front of you. Your feet should be together with no bend in your knees, or as little as possible. Now with your toes pointed straight up, bend forward at the hips reaching for your toes with your hands. Try to keep your back straight without arching your shoulders farther forward so you can reach further. You should feel the stretch all the way down the backs of your legs as well as up into the back.

These stretches above are the basic stretches to start with for cycling. Any sport, and cycling in particular, uses many muscles throughout the body and they all should be stretched, but these are the big ones to focus on.

When should you be stretching?

You should be doing these stretches after you ride. You never want to stretch cold muscles before a ride, always warm up and make sure you are limber. If your legs are sore immediately after a ride, stretching can help to relieve them, but be extra gentle. Your muscles are already fatigued and injury can result much easier if they are overstretched.

How long should you be stretching for?

Each stretch should be held for a minimum of twenty seconds if you are pressed for time, but ideally around a minute. Less than a minute is good for recovery, more than a minute is good for lengthening muscles if they are constantly tight. Hamstrings are a big area that tend to be tight which can also result in back tightness and pain. If you have muscle tightness in your back, there’s a good chance that you have tight hamstrings. In general it’s always better to have loose, flexible muscles than tight.

These stretches listed above are just a base. They need to be added onto with additional stretching routines for cyclists.

Stretching can be a great way to help your riding and prevent, as well as overcome, injuries. The biggest thing in stretching is to do them properly so if you are unsure ask someone who knows and can teach you. Taking the time to learn once will pay huge dividends in the long run of your cycling endeavors.

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