I Love Bicycling

I Love Bicycling is a website that is geared towards cycling for beginners with road cycling tips, training articles, nutrition tips, weight loss, how to’s and bike repair articles.

Injury Prevention

Do You Need a Cycling Coach?

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In my younger days as an athlete, I thought I could figure out all the aspects to effective training on my own and to a degree, I was fairly successful in that endeavor. It wasn’t until I started to surround myself with a team that I realized I was missing the most important component to success – a cycling coach.

Here is a bit about my experience, and how having a cycling coach has helped me reach my goals.

Top 3 Reasons to Hire a Cycling Coach

They help close the “knowing-doing gap”

You’ve probably heard about the “knowing-doing” gap and that defined my athletic training to a tee! I knew what to do but I often didn’t do it, or at least not consistently enough or to the best of my ability. Having a cycling coach helped me turn my knowledge into action in a tangible way (I also learned that I didn’t know everything there was to know about my training!)

A cycling coach keeps you accountable and (more importantly) consistent

Often as athletes, we are ok to let ourselves down but being accountable to someone else can be a game changer. When training and preparing for an athletic event, the likelihood that you will experience a setback is shockingly high. These setbacks can be caused by a lack of time due to other life priorities, illness/injury, burnout, a general lack of motivation or anything else that comes up to derail your training. All of these roadblocks will hinder your ability to achieve training consistency which is the ONLY “not-so-secret” to cycling success.

They save you time!

I used to waste so much time trying to figure out what to and when, that by the time I got to my training I was mentally exhausted and didn’t execute the workout to the best of my ability. It’s actually the time-crunched cyclist that needs a coach as you need to be highly efficient and effective with the time you do have. Having a cycling coach has taken out all the guesswork, and has helped me achieve maximum potential in the smallest amount of time!

How to Choose a Cycling Coach

If the most important aspect of your cycling training is simply being more consistent, what is the most important quality you should be looking for in a cycling coach? Many athletes struggle with trying to determine if a coach knows how to write a good training plan or provide you with fun and engaging workouts each week. The reality is that most cycling coaches do this part well, or, you can find some great “general” training plans online. So what really differentiate coaches from one another?

Like anything else, the answer seems too simple. The most important aspect when looking for a cycling coach is the athlete-coach relationship. If you just think back to the days you were in school, what teacher did you learn the most from? Was it the teacher you loved and had a great relationship with or the teacher you didn’t like all that much and never built a strong relationship with? Just like your favorite teacher, the relationship with your coach is the key!

A cycling coach should listen more than talk, care more about you than themselves, ask more questions than just providing “answers” or advice. You should both grow together along your training journey and a coach should be present every step of the way. You should celebrate the successes together and support each other during the difficult times. Find an engaged coach and you will find yourself more engaged and your success in cycling is now only a matter of time.  

What to work with a cycling coach? Click here to learn more about 1-on-1 Coaching and set up a free call with a coach!

Online Cycling Coaching Has Changed: Here’s what you need to know

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With many adult sport clubs and training facilities restricted or fully closed during the past year, athletes of all types are turning towards online services to assist with their training needs. Online cycling coaching has existed for decades, but over the last few years it has accelerated substantially with the use of more sophisticated online tools and apps to connect with athletes, deliver programs, and effectively manage training programs. Then, the global pandemic accelerated the demand for online cycling coaching even more!

3 Ways 2020 Changed Online Cycling Coaching Forever

#1: It’s Changed The Way We Communicate

How is working with an online cycling coach different from working with a local coach in-person? The answer might surprise you and the reality is, it’s not that different, especially now that we have become accustomed to online interactions more so now than ever before.

The pandemic’s first major impact is on the way we communicate and it has forced most people to learn and use various online communication tools. While it’s a nice luxury to have actual “face-time” with your coach, “face-time” by, well… Facetime… or Zoom, is almost more normal now than talking to someone in-person. This has opened up opportunities for cyclists to work with companies and coaches outside their local community.

#2: Communities and Clubs Have Moved Online

The second thing that COVID-19 has changed is the “team dynamic” of training and participating in sport. As sport clubs and organizations were forced to cease training and racing activities, more and more athletes turned to online group training options.

With the loss of our “training community” as lock-downs and restrictions tightened, we quickly saw online communities form to fill the void . Online cycling platforms like Zwift exploded and finding an indoor trainer was virtually impossible. This has opened up a whole new world for the online coach to create online group training activities and a sense of community without the constraints of physical location.

#3: Lifestyle Training Has Taken Over From Events

The third and probably largest impact COVID-19 has had on the athletic world is the complete destruction of most of our beloved events. The big event days we used to look forward to and trained for all year long were wiped from the calendar, and with it, most of our motivation. After a brief time of packing on a few pounds and lazing around the house, online coaching has become a much needed re-entry support service to help people get back to regular training activities.

Setting and achieving goals that don’t involve racing has been a new focus for most online coaches and it’s no longer just about working towards that big race. Coaches have had to shift to a more “holistic” approach and focus more on the individual athlete and their personal needs, wants, goals and aspirations that extend beyond events. Attacking deeper issues like mental illness and depression, isolation and overcoming all the new barriers to training has become a common part of the athlete-coach conversation. 

If you want to take a look at the silver lining, COVID-19 has forced the online coach to evolve and become better. From communication, to creating online training opportunities, to developing online communities, and being more focused on each athlete’s personal development, online coaches have upped their game. 

If you’re looking to “re-enter” the world of cycling and get your active life back on track, an online coach may be the answer for you. Dynamic Cyclist offers 1-On-1 Online Coaching options with a free, no pressure call with a coach. Click here to learn more!

Symptoms of Bad Bike Fit

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We talk a lot about the importance of a proper bike fit, but paying for a professional fit can seem daunting. It’s not exactly rocket science, but there are a lot of little adjustments that can make a huge difference. It’s hard to put a monetary value on being comfortable on a bike, but riding and being uncomfortable is only going to lead to riding less to not at all. Here are some symptoms of a bad bike fit, and how you can go about fixing them.

Bowed Knees

When pedalling, if your knees are pointing outwards, you may not feel any pain, but you look funny and you’re wasting energy. If your thighs feel the burn a little too much when your climbing, it could be a sign your saddle is too low. The solution? Raise your saddle height in small increments until your legs remain parallel to the frame through each revolution.

Aching Hands

If you’ve ever been twenty minutes into a ride only to have your hands start aching no matter how you position them on the bars, then you know how distracting it can be. Another symptom of a bad bike fit can be hand and wrist pain. If your saddle is too high (or tilted too far forward), your handlebars too low, or your either too cramped or too stretched it can result in putting too much of your weight through the front of the bike and onto your hands.

Neck Pain

Neck pain often goes hand in hand with cycling, especially for beginners, and the problem may not be entirely bike fit. Holding your head up to keep your eyes on the road for extended periods of time is tough, especially if you have a weak core. However, neck pain can also be inked to having a high seat post in relation to your bars.

When the seat post is too high it can place you in an aggressive position, which your body may not be ready for. It’s a better tactic to gradually increase the aero position as you get used to cycling. Additionally, if your road or aero bars are too far away causing you to overreach you can place unnecessary strain on these muscles. The solution would be to place the bars closer in relation to your body so you’re in a “tucked” position when riding.

Wobbly Hips and Lower Back Fatigue

Lower back pain is more often a result of a weak core, but if your hips are rocking side to side as you pedal your seat is too high, which can result in lower back fatigue. Lower the seat gradually, riding a flat circuit in between until you’ve found the perfect saddle height. When you do find it, be sure to mark it somehow so you can easily find it again.

Knee strain

Knee pain in the back or sides of the knee is likely a saddle that is too high, but could also be your cleat position. On your downstroke, your foot shouldn’t be pointed down. Instead, you should be pushing the pedal down through the heel.

Foot Numbness or Tingling

Foot numbness usually occurs when the nerves between the bones under the ball of the foot become compressed. The likely culprit here is shoe fit, cleat position or socks. Particularly if the cleat is too far forward it can cause numbness, as it places pressure on the ball of your foot.

Fit Your Bike From The Comfort Of Your Own Home

MyVeloFit is a revolutionary new app that combines the powers of computer vision and artificial intelligence to help you do your very own bike fitting at home in a matter of minutes. Whether you’re an individual or a business that specializes in bike fitting, they have a subscription model that works for you. Everything from free to a fraction of the cost of an in-person fitting! Check them out today to start feeling better on your rides!

How to Prevent Muscle Cramps on a Ride

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Getting a muscle cramp or spasm while out on a ride or during a race is a terrible feeling. Not only is it painful, but it can take a toll on your overall performance. So, what can you do to prevent muscle cramps on a ride? Well, there’s a whole lot of opinions out there, but are they all valid?

When it comes to curing or preventing muscle cramps, there’s no easy answer. Sure, you can drink the latest trendy sports drink, but it may not be the best plan of attack. The truth is, despite years of research, cramping and fatigue in general are still largely poorly understood. We don’t know why some people are more prone to cramping then others, just as you can’t know for sure why they show up. It could be overexertion, nutrition, dehydration, or any combination of factors.

Although the ambiguity can be frustrating, here’s what you need to know to help prevent muscle cramps on a ride.

What Causes Muscle Cramping?

As mentioned above, scientists have failed to come to a consensus of what causes muscle cramping. Historically, it has been thought to be a result of dehydration. When you sweat you lose fluids, and with them electrolytes. Electrolytes are used to help the chemical firing of muscle fibres, so when they are depleted muscle spasms and cramps are the result.

Although this is still a commonly held theory, recent studies have shown that altered neuromuscular control may be the more probable cause of muscle cramps and spasms. Basically, the nerves that carry signals to and from your muscles and your brain get tired just the same as your working muscles. Those nerve signals begin to misfire. This neuromotor fatigue can send overlapping, uncontrolled signals to your muscles. The result: twitching, cramping, complete locking up of your working muscles or the feeling of ‘dead-legs’ and an inability to produce power.

How To Treat and Prevent Muscle Cramps on a Ride

Endurance sports like cycling are all about pushing yourself and testing your limits. Unfortunately, there are a number of factors that are working against you. First, there is mental fatigue that can take on very physical effects causing you to bonk or otherwise slow down. Other times your body literally steps in and kicks your ass in the form of cramping. It’s something every athlete has dealt with at one time or another, but here’s what you can do to try and combat it.

Routine Stretching

Routine stretching before, after, and during a ride can help prevent cramping altogether. If you feel a muscle starting to twitch or spasm, pull over and stretch it out with dynamic stretches (not static!). This can prevent a full-on cramp from forming in the muscle. Also, having healthy muscles that are flexible enough to maintain proper bike posture and position can help prevent cramping on those longer rides.

If you’re looking to take the guesswork out of stretching, you can check out Dynamic Cyclist. This comprehensive resource addresses the most common muscle imbalances and adaptive muscle shortening that lead to pain and reduced performance on the bike. With just 15 minutes a day, you can follow along with the video programs to alleviate tension and improve posture, so you can ride pain free and reach your full potential on the bike. Don’t let muscle imbalances hold you back – click here to try 7 days free!

Hydration & Nutrition

Don’t fuss too much over electrolytes unless you are doing a long hard ride, and if you do, make sure it is a quality sports drink or make your own. Otherwise, water needs to be your best friend. It’s important to stay hydrated before, during, and after a ride to ensure your body has what it needs. Also ensure you are consuming enough calories to sustain your efforts on the bike.

Proper Warm-Up

Nothing like going all-out right off the bat to make for some painful muscles. Ensure you start nice and slow and warm up those muscles before pushing yourself too hard. If you’re doing a short distance race, go for a warm up ride before starting out so you can give it your all right off the start line.

Slow It Down

If your muscles are cramping and you can see your quads rippling with muscle spasms, time to take it down a notch. Don’t go too hard too fast, but put in the proper training to be able to push yourself without putting too much stress on your muscles. One of the most common links to cramping is in response to an unaccustomed intensity or load.

How Important is Flexibility for Cyclists?

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You may not need to be able to relax into an advanced yoga position, or fold yourself into a human pretzel, but a certain amount of flexibility is important for all athletes. Cycling in particular can lead to short, tightened muscles because of the constant pedaling with little to no range of motion. Not only is the position on the bike restricting, but you also need to be able to maintain the correct posture to prevent injury. So yes, flexibility for cyclists is a very important element.

Why does cycling make your muscles stiff?

Besides the naturally occurring muscle soreness that comes from exercise and the buildup of lactic acids, cycling can cause body stiffness in other ways. First of all, if you stay in any one position, whether sitting or standing, for an extended period of time it can cause stiffness. You are in a bent-over, forward position for hours at a time, with the position itself acting to shorten the muscles. Yes it is great cardio and it will make you stronger, but the motion is using the same muscles over and over in the same way.

Think about when you are on your bike pedaling. You legs are never quite fully extended or flexed, limiting the joints range of motion. You are effectively contracting your muscles while shortening, rather than when you’re lengthening, which can in time lead to what is known as adaptive shortening. Most common in road cyclists is the tightening and shortening of the hip flexors and hamstrings, which can lead to issues in the legs and lower back.

Why is flexibility for cyclists important?

Flexibility, or rather inflexibility, can lead to unbalance in the body and even cause the body’s structure to move out of alignment. Failing to properly stretch and maintain flexibility can not only affect you performance, but it will inevitably lead to injury and discomfort.

1. Performance and Comfort

If you are concerned with getting into as aerodynamic position as possible on your bike, then you need to be flexible. To lean low down on your handlebars while driving power from you legs, you have to be able to get into the position in the first place. For example, tight or shortened hamstrings will make the aerodynamic position impossible and tight calves can limit the power of your pedal strokes.

Comfort on the bike does take time, but what you do off the bike plays a huge role. To improve your performance you have to work to reverse the cycling posture off the bike, and maintain a strong core. Regular stretching and cross training can be important in maintaining your overall health, as well as ensure you are the best you can be in the bike.

Flexibility for Cyclists

2. Injury Prevention

Maintaining proper posture on your bike can go a long way to prevent injury. The natural inclination is to round your back as you crane your head to look forward. Not only does this create drag, but it will eventually cause pain in your lower and upper back and neck.

Everything in your body is connected. So, to maintain proper bike posture you have to have adequate flexibility in your lower back, hips, glutes, and hamstrings. The flatter your back can be, the less issues you’ll come up against in your training.

As mentioned previously, the repetitive motion on the bike results in strength in certain muscles, but can cause the unused muscles and joints to become weak and vulnerable to injury. It takes stretching to maintain long muscles, as well as strength training to ensure your core is up to the task of keeping that proper position on the bike.

How To Prevent Injury Cycling

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We all know the wonderful feeling of cycling, but unfortunately it’s not always sun on the face and wind in the hair. Pedalling is a low-impact motion, making cycling one of the best ways to stay fit without putting stress on your joints. However, poorly set up bikes, wipe outs, or simply the activity of cycling itself can take its toll on our bodies. Injury is a part of almost every sport, and cycling is no exception, but it’s also what makes it a challenge worth taking on. Although some injury is impossible to avoid, there are things you can do as a cyclist to minimize the risks and stay in your saddle for years to come. Here are some of the common risks and what you can do to prevent injury cycling.

How To Prevent Injury Cycling

Safety First

As cyclists we share the road with vehicles, and we have to do all we can to ensure the two can co-exist safely.

  • Maximize visibility – Assume that you are invisible to motorists. Do whatever you can can to enhance your chances of being seen to avoid accidents. Ride where people and cars see you, wear bright clothing, use lights and reflectors. Whenever possible, make eye contact with other cyclists and pedestrians. The article “Bikes Versus Cars, How to Ride in Traffic” can give more insight into safely riding with traffic.
  • Obey the rules of the road – Road bikes are subject to the same laws as motorists, follow them. You have the same rights and duties as drivers. Your safety, and the well-being of those around you depends on you interpreting the law in a predictable manner. Obey traffic signals and stop signs, and use hand signals to communicate any changes in speed or direction.
  • Be alert – Always pay attention to your surroundings and the road ahead. Look out for any obstacle or pot holes on the road to avoid any unexpected bumps. These can catch you off guard and cause a wipe out.

How To Prevent Injury Cycling

Broken Bones

The two most common broken bones for a cyclist are the clavicle (collarbone) and the scaphoid (a thumb bone). These are the bones that absorb the most force when you brace yourself in a fall. The obvious thing would be to avoid crashing altogether, but sometimes that is simply impossible. As you can’t really control whether or not you crash on your bike, you should at least know how to fall properly. It depends on what kind of crash is happening, for instance if you are going over the handle bars, try and get your hands out in front of you to brace your fall, tuck your head in and allow yourself to roll over the shoulder that has the leading arm out.

Road Rash

Sooner or later everyone will experience road rash, it’s a part of cycling, and almost a rite of passage into the cycling world. How you first handle your wounds will make all the difference in the amount of time it takes to recover. Treating the wounds correctly will save you a lot of pain and suffering if done the right way. Check out this detailed article on treating road rash to help make the process less painful and get you back on the road quicker.

Saddle Sores

Avid cyclists know this injury well. Saddle sores are caused by the friction between your skin and the bike seat during long bike rides. A bike seat that is too high and bike shorts that are too old with minimal protection are the most common secondary causes of saddle sores. You can avoid saddle sores by using chamois cream while you ride, especially if you’re a cyclist that moves around a lot. If you do develop saddle sores, you’ll likely have to take a break and treat with skin creams to ease the pain.

Lower Back Pain

Another very common cycling overuse injury is lower back pain. First, you have to understand why this occurs before taking action to fix it. While pedaling, the quadriceps pull the pelvis forward. To keep your body on the bike, your lower back resists that pull. It is an action that is not inherent to the design of your lower back muscles. The result is overworked lower back muscles that may cross into pain.

The best way to both prevent and treat lower back pain from cycling is to work on strengthening your core (transverse abdominal muscles) and glutes. A strong core will activate before any movement takes place in the limbs (like pedaling), and therefore takes the stress away from lower back and works to stabilize the motion.

Neck Pain

Neck pain can be caused by fatigue (just like lower back pain) or a poor bike fit and can be alleviated by strengthening exercises, stretching and a proper bike fit. Also, relax during your ride. A tight grip and tense posture will cause more pain in your neck than with a relaxed posture.

Numb Hands

Your hands go numb when nerves are being pinched, generally due to a poor position on the bike causing your hands to support too much of your weight or your hand position or wrist position is incorrect. To alleviate this common cycling injury tilt the nose of your saddle up a degree, make sure that your wrists and hands are flush with your forearms (no bends), and buy some gloves and better handle bar tape to spread out the pressure.

Foot Numbness or Tingling

Foot numbness usually occurs when the nerves between the bones under the ball of the foot become compressed. Besides numbness, symptoms can show up as cycling foot pain, tingling, bruising, or even a burning sensation. The likely culprit here is shoe fit, cleat position or socks. Particularly if the cleat is too far forward it can cause numbness, as it places pressure on the ball of your foot. Take the time to dial in your cleat placement, shoe fit and sock choice whether on your own, or with a professional bike fit.

Knee Pain

There are different types of knee pain that can point to different causes and, therefore, different solutions. The four main types of knee pain are anterior (front of the knee), posterior (behind the knee), medial and lateral pain (sides of the knee), and IT band syndrome. Some knee pain is a sign of an improper bike fit, whether it be cleat or saddle position, while some is caused by simple overuse or going too hard too soon. Regular and targeted stretching can be an easy solution.

Achilles and Patella Tendinitis

Another common injury that comes from overuse. However, this can also be caused by a poor bike fit and shoe cleats that are not properly positioned. Achilles tendinitis causes inflammation which in turn will cause you pain in your ankle. If you think this is developing, go easy on your training for a few days. After any exercise make sure you apply ice to the tendon to fight any inflammation you may have.

General Treatment and Prevention

Stretching

The most important thing for cyclists, and athletes in general, is to have a healthy range of motion and flexibility to move freely and efficiently. Stretching routines for cyclists can aid in aligning the thick and thin muscles back into their ordered state after movement, as well as remove the lactic acid buildup that causes soreness. Flexibility, or rather inflexibility, can lead to unbalance in the body and even cause the body’s structure to move out of alignment. Failing to properly stretch and maintain flexibility can not only affect you performance, but it will inevitably lead to injury and discomfort.

Strength Training

A common problem with cyclists is muscular imbalance. Some muscles become strong, while others are too weak to keep things balanced. By strengthening your muscles and connective tissues with strength training, you can keep your body balanced and even avoid some overuse injuries altogether. It can also help you maintain proper posture on the bike, as a strong core can keep your back nice and straight.

Bike Fit

Getting a proper bike fit is well worth the investment, or at least taking the time to fine tune things yourself. Getting everything adjusted just right for you will ensure you will be comfortable on the bike. You will be more efficient and have a higher degree of power and endurance. It can be overwhelming when you think about saddle height and angle, cleat position, handlebars, and so on, but it is worth taking it one piece at a time. It will lower the risk of developing any injuries associated with an improper bike position.

How To Prevent and Treat Saddle Sores

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None of us like to talk about them, but unless you’re some sort of unicorn of the cycling world, then you’ve experienced saddle sores in one form or another. As an unfortunate side effect of those long rides, here’s what you need to know to get healed up and back in the saddle in no time.

saddle sores

What are saddle sores?

First things first, just what are saddle sores? They can vary from person to person, and are a side of cycling not many of us are too keen to talk about, but when it comes to that pain in the butt, there are actually two different types.

  1. Being “saddle sore” refers to deep muscle bruising that makes you wary to sit down for days post-ride. This is most often experienced by beginner cyclists, or at the beginning of the season. Unfortunately, the only cure is to get back out there and get your bottom used to it. However, if after your first couple weeks of riding it’s not getting any better, your saddle may not be the right fit for you.
  2. Having “saddle sores” is another experience entirely. They can show up as little red bumps (almost like a pimple or ingrown hair), a cyst, or even abrasion on the skin.

What causes saddle sores?

Saddle sores are caused by a combination of factors including heat, pressure, and friction. Although many look at the tiny saddle on a road bike and think it looks like a torture device, a seat that is too wide is more often the problem.

Different saddles have different pressure points, with the majority of the pressure resting on either your ‘sit bones’ or soft tissue.

 

The saddle comes into contact with your body at three main points: your two ‘sit bones’ (ischial tuberosities) and the soft tissue between your legs. Although you may experience that deep tissue bruising we mentioned earlier in your sit bones, it is the soft tissue that causes the most problems when it comes to saddle sores.

The number one cause of saddle sores is chafing. Combine constant friction with heat and sweat, and your skin is likely to become painful. Another issue can be the inflammation or infection at the base of a hair follicle (like an ingrown hair) that is caused by the constant pressure. Finally, skin ulcerations or boils can form and left raw and open to bacteria, these can quickly become infected.

How can you avoid saddle sores?

Although saddle sores may be an unavoidable part of the sport for many, there are things you can do to prevent them and ensure you heal up quickly.

Find the saddle that’s right for you.

 

  • Break your butt in – You’ve heard the saying “slow and steady wins the race” right? Well, when it come to cycling, breaking into long distances gradually, whether as a beginner or at the start of the season, can make all the difference.
  • The right chamois/saddle combination – You may have to do some trial by fire here, but finding the right combination of cycling short and saddle that fits your bottom just right can minimize friction and reduce the risk of developing saddle sores. If you think your saddle isn’t the right fit for you, go to your local bike shop and see if you can try a few out before committing to buying a new one.
  • Skip the underwear – This may seem kind of intimidating at first, but wearing underwear beneath your chamois is a recipe for disaster. Skipping the undergarments eliminates potential hot spots and lets the chamois work to its fullest potential.
  • Keep it clean – This should be a no brainer, but you should wear clean chamois shorts every ride. You don’t want to be adding dried sweat and chamois cream to the equation, as it will just speed up the chaffing process. Be sure to shower before and after riding when possible, and give any irritated skin ample time to breath.
  • Chamois cream – Chamois cream can help reduce the friction between your skin and cycling shorts, but using too much can also cause issues, so you will have to find the right amount that works for you.
  • Get a bike fit – Making sure your overall positioning on your bike and on your saddle is your first line of defence against saddle sores. If you’ve ever borrowed someone’s bike, you’ll know exactly what I mean. We are all shaped differently, and what works for one person won’t for the next. Lowering your seat to eliminate any side-to-side rocking can also help reduce friction.

How can you treat saddle sores?

As mentioned previously, for the deep tissue ‘saddle sore’ pain there is really nothing you can do. Fortunately, this pain goes away with practice, and an hour ride that leaves you tender at the beginning of the season won’t a couple weeks in.

For saddle sores themselves, rest may be in order to give your bottom time to heal up. Riding on raw and irritated skin will only increase pain and the chance of infection. Here are some things you can do in the meantime to speed up the process:

  • Keep the area clean – Frequent showers or even a quick wipe with a damp towel will help keep bacteria out of the area, and will speed up the healing process.
  • Let it breath – Think breathable underwear. Make sure the area isn’t trapping in heat and sweat, as this will continue to irritate the skin. Wear loose fitting pants or a skirt to minimize further chafing.
  • Ointment or cream – Some cyclists recommend the use of an over-the-counter acne cream like Noxzema to both prevent infection and act as pain relief. Tee tree oil also offers antiseptic properties while actively cooling and soothing the area.
  • Antibiotics – Antibiotics should only be used in extreme cases and at the advice of your doctor.

When to see a doctor

Most cases of saddle sores are uncomfortable, but aren’t cause for concern. However, if the sores are not going away within 2-3 weeks, are extremely painful, or get infectected, then it is time to see a doctor.

Although saddle sores are a pain in the ass, hopefully with these tips they won’t keep you off your bike for long! For more information, check out “Finding the best road bike saddle for you” and “Hygiene for cyclists – Why it’s important.”

Bike Saddle Height: Too High, Too Low, or Just Right

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Finding the right bike saddle height can be a bit of a process, but it’s the foundation of a good bike fit. Just imagine you’re Goldilocks, and have to go through the process of having it too hight, too low, and then just right. Once you find the perfect spot, you’ll want to mark it somehow. That way if it gets readjusted somehow (like your kid borrows your bike), then you can easily find the sweet spot again.

Bike Saddle Height

Why Bike Saddle Height Matters

Bike Saddle Height

Ensuring that your seat is at the right height will make a difference when it comes to how much power you transfer to the pedals, and how much energy you use to move forward. It also effects how comfortable you are on your bike, which simply results in being able to spend more time in the saddle. You’ll be able to ride longer and push yourself harder. Riding with the wrong bike saddle height will most likely result in pain and injury in the knees, lumbar vertebrae, and the ankles.

How to tell if your bike saddle height is too low

Riding with your seat too low is a common mistake for beginners, as it can be easier to get on and off that way. A saddle too low or too far forward can cause tendonitis of the patella or quadriceps, which will both show up as pain in the front of the knee. So, if you have pain in your kneecap after riding, you will want to try adjusting your saddle height and position.

Get someone to hold you steady on your bike, or balance yourself in a doorway. Hop on and get into pedalling position, while letting your legs dangle straight down. Pedal backwards until one leg is at it’s lowest point. Your heel should barely be able to touch at the bottom when your leg is fully extended. If you can easily reach make your saddle height higher.

With your heel on the pedal, your leg should be fully extended, but still touching the pedal.

How to tell if your bike saddle height is too high

A saddle that is too high will cause the hips to rock back and forth. Not only does this detract from pedalling efficiency, but it can also be extremely uncomfortable. Discomfort can show up in your lower back or as knee pain (especially in the back of the knee).

Have someone watch you ride from behind, whether out on the road or on a stationary trainer. The hip wobble should be easy for them to see, and you’ll want to bring your seat down a little. Or, if you bring your foot to the bottom of the pedal stroke, your heel should barely be able to touch at the bottom when your leg is fully extended (see photo above). If you can’t touch the pedal at all, then lower the seat.

When you get a new saddle

Generally speaking, most beginner cyclists set their bike seat position initially and then adapt to it, but that’s not the best option. This is particularly true when changing from one saddle to another. The differences in padding thickness and design can throw off your bike seat position drastically. Changing saddles should always include taking a good hard look at seatpost height.

If your new saddle is making you uncomfortable, don’t adapt to it before adjusting the seatpost to get your actual position exactly the same as the old one. Knowing how your seatpost is integrated with your saddle will allow you to change your position or saddle as needed to keep you the most comfortable on the bike.

Tips for Biking in the Heat

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Summer can bring great riding weather, but sometimes it goes overboard and brings excessive heat as well as humidity which can bring your riding to a grinding halt.

The biggest thing to heat is how used to it you are, or acclimated.  Remember in the early spring when 60 degrees Fahrenheit (15.6°C) used to feel like balmy shorts and jersey weather? And now, during summer, you practically want a jacket and gloves for the same temperature. Your body becomes adapted to heat over time but if you try and ride in excessive heat before your body is ready for it you can pay dearly.

Whether you are adapted to it or not, you need to take the necessary steps to stay hydrated and cool before, during, and after your ride.  Doing so will not only keep you out of the hospital but also make your rides in the heat more enjoyable.

Biking in the Heat

Biking in the Heat

Acclimating

Getting used to riding in the heat is the first step to being able to ride comfortably and efficiently when the mercury goes up. Hopefully the temperature eases its way up but if it doesn’t, try avoiding the heat of the day and ride in the early morning before it warms up too much. If you are traveling someplace where it is considerably warmer or if you see in the weather forecast that the temperature is going to be hot, overdress on your rides now.  Wear an extra jacket or vest to add a few degrees to your body. Don’t go overboard but if you do, you can simply take it off and cool down. This is an easy way to prepare for riding in the heat without yet having the heat around to ride in.

Hydrating

Whether it is cold or warm you should always hydrate properly. When it’s cold your body won’t feel as inclined to drink as it is to eat but you should make sure to drink enough. When it gets warm those tendencies switch. You need to drink more than just water as your body needs electrolytes to continue functioning at the same level. Salt, or sodium, along with potassium, magnesium, and calcium will help your body to continue muscle function as well as other life essentials. Electrolytes allow your cells to absorb the nutrients they need (in short). Depending upon how hot it is and how hard you are riding, you should roughly be aiming to drink one 24oz. bottle each hour.  This should be primarily sports drink mix but can be supplemented with water.

Prior to riding in the heat you need to make sure you are hydrated going into the hot ride. Focus on drinking enough water and carry around a water bottle throughout your day and make a mental note to drink to thirst. This combined with having enough salt in your meals will help your body to be fully hydrated going into your ride. Half an hour or so before your ride you can start drinking small amounts of your sports drink mix. Drinking it before this is not necessary unless it is an electrolyte only drink that only contains electrolytes and no sugar or carbohydrates. Save them for the ride as your body will need and burn them then.

Following a ride you still need to make sure you hydrate. Having a super sugary drink such as soda or a strong sports drink can make your stomach upset so focus on water with electrolytes and some sugar and carbohydrates. A post workout recovery drink can be a good option which combines protein and other building blocks to help you recover from your ride.

Some good food options to eat during the heat are those that are simple and easy to digest. You will want to go lighter on the protein as well as fat as they are harder to digest. Some foods like homemade rice cakes give a good balance of water in the food itself so your stomach doesn’t need to pull water from elsewhere in your body to digest. At rest stops, foods like watermelon and cantaloupe give a big punch of water so stock up on these if they’re available.

Staying Cool

Along with drinking enough during your ride you will want to make sure you stay cool as well. This starts with wearing a jersey that is made of a light material that is also light in color. Having a lighter jersey will allow air to more easily pass through as well as to more quickly absorb and evaporate sweat from your skin which is how your body keeps cool. Having a lighter color jersey will keep you much cooler as it will absorb less of the sun’s rays by reflecting much more of its energy. Some riders find that unzipping their jersey all the way helps to get more air across their chest thus keeping them cooler. This can be true if you have a hot jersey but a lot of warm weather jerseys are designed to stay zipped up to wick sweat and keep you cool.

Some riders, particularly racers, in the heat will put ice socks on the back of their neck in their jersey. This may feel good but it actually does more harm than good as the extreme cold on the skin sends a shock to your body causing it to send blood to the core instead of to the skin where it can dissipate heat. The best way to stay cool is to continually squirt water on your head, the back of your neck, and shoulders as this will help to dissipate heat more effectively.

Riding in extreme heat can be dangerous so if it’s too hot, simply don’t ride. But if it’s not crazy hot and you are ready for it, biking in the heat can give you more days of good weather riding. Prepare ahead of time and make sure you bring enough water as well as know where your stopping points are mid-ride as well as what your options are if you need to bail out half-way through. Riding in the heat can also help to raise your VO2 max as well as help you shed some extra weight. Stay safe and stay smart and you can come to enjoy riding in the heat!

Improve Your Cycling With These Cross Training Sports

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We may be of the opinion that cycling is the single best sport out there, but sometimes widening our horizons can make us appreciate time in the saddle even more. While it remains true that the only way to get better at cycling is to ride more, cross training can help you get there. It can help fill in the gaps by building bone density and strengthening muscle groups that may be underused on the bike.

Whether your taking a break due to an injury or just trying to work some variety into your training plan, here are some of the best cross training sports to improve your cycling.

Hiking

Hiking is a great way to enjoy your surroundings at a relaxed pace. While you may be chasing segments on your bike, hiking makes you stop and take in the view. This can have a great stress-relieving impact on the brain.

Why it’s great for cyclists: Taking a stroll in the woods, especially if you tackle a mountain, is a great workout for your glutes, quads, hamstrings, core and hips. Those muscles sound familiar? They are also your mission-critical muscles used cycling, so hiking is a great way to build strength and endurance. It also helps build bone density as a weight bearing activity, but without the high impact of running.

Swimming

Who doesn’t want to go hit up the beach in the summertime? Whether it be in your nearest body of water or the local pool, swimming is one of the best ways to exercise while injured. It is also one of the more efficient strength and cardio workouts.

Why it’s great for cyclists: A weak core can lead to a whole lot of issues for cyclists, largely sharing up as lower back pain. As cycling naturally leads to underdeveloped core muscles, it is important to find another way to strengthen that area. If this is a challenge for you, swimming needs to be your new favourite thing. It is also a great way to recover after a hard ride.

Strength Training

Hitting the gym may not be everyone’s particular cup of tea, but even doing some strength exercises at home can be a great way to balance muscles. When done right, strength training can make you feel stronger, faster, and fitter both on and off the bike.

Why it’s great for cyclists: Cycling is a low impact activity, which means it’s great for your joints, but not so great for supporting your bone density. Strength training can help fill the gaps and build stronger bones and complementary muscles to have you feeling stronger than ever on your bike.

Running

Running is a great option if you’re travelling without your bike, or have limited time for a workout. It is effective in maintaining the condition of your cardiovascular system and gives you some variety in your training.

Why it’s great for cyclists: Running strengthens your bone density in a way that cycling doesn’t, and will keep you top climbing shape when you can’t put the time in on your bike.

Yoga

There are a lot of misconceptions around yoga, and you may scoff at the idea of it improving how you feel on your bike. However, more and more pros are using yoga as their secret weapon to get faster and prevent injury.

Why it’s great for cyclists: Yoga helps strengthen your core, which in turn can prevent lower back pain. It maintains a healthy range of motion in your muscles and joints, and will improve your flexibility and posture over time. Regular stretching and yoga will reduce your risk of suffering from the typical overuse injuries that plague cyclists. These include IT band syndrome, tight hamstrings, back pain, and knee problems.

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