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.

Training Tips

3 Core Exercises To Make You A Better Cyclist

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When the cycling world gathers around to discuss what might be the best core exercise for cyclists, there tends to be an all too predictable bee-line for the plank. Most sports, most gyms and most parts of the world have this same problem. Trainers, physios and even your family doctor might suggest this exercise from time to time. But what is it actually doing for us?

Cycling is not a stationary movement (even if you’re on a stationary bike!), yet we train this stand-still exercise to death hoping for some sort of miraculous return on investment. They’re a great beginner exercise, but once a certain level of proficiency is achieved (two-minute hold), it’s time to put the focus onto something more functional. 

A core workout for cyclists should be dynamic, multi-faceted and tailored to each individual’s strengths, weaknesses and other physical activities. In this article we are going to teach you three unique exercises to make you a better cyclist. We’ll show you how to do them, what they’re working and why they’ll improve your performance. 

First, the muscles.

Core Musculature

All movement emanates from the core. It’s tempting to think that cycling is all about your lower body, but your legs are not isolated entities. They are attached to that huge housing of organs, muscle and power that, if working properly, will be the starting point for any force eventually exerted through the legs and into the bike.

“Does your body have 650 muscles or does it have one?” – Paul Chek

This is a quote that is all too relevant when it comes to the core. There is not a single cell in the body that is oblivious to what the rest of your cells are up to. Fascial casings, innervations, origins, insertions, ligaments, tendons, muscle and bone make for one unbelievably complex and sophisticated movement web. A universal organism, and that organism: is you.

For these reasons, defining the core can be a herculean task all on its own. Today’s exercises will focus on tissues in the trunk and torso, as well as some auxiliary influence from the hips. 

Specifically the following:

Core Workout For Cyclists

These exercises are from one of our Dynamic Cyclist strength training routines. Week one, day two of our 3-month intermediate strength training program focuses on Core & Stability. You’ll be able to watch our certified personal trainer and coach of Dynamic Cyclist, Alisha demonstrate each exercise in the links below!

Hip Hinge Reverse Fly

Standing with your feet hip width apart, push your hips back and bend forward at the same time while maintaining a neutral neck and spine. Keep a slight bend in the knees and elbows. Squeeze your shoulder blades together and lift the arms out wide until in line with your body. Slowly release back down. Repeat. Try this exercise with Alisha!

Why It Works

This is an amazing full-body and core exercise for cyclists. 

First, you’ll hear Alisha cue to draw the belly button in while maintaining the hinged forward position. This activates the transversus abdominis (our deepest abdominal muscle), which wraps around your body like a corset and is crucial to lower back stability. It’s your body’s own built in weight belt. Training this muscle has shown to significantly reduce lower back pain in cyclists.

Second, your erector spinae muscles are working hard to hold up your torso in the bent position. Having the ability to produce stiffness in these large, powerful back muscles will transmit force more efficiently to and from your legs every time you pedal. It will also aid in injury prevention of the low back and better posture (two things a cyclist desperately needs!).

Third, actually performing the reverse fly movement with dumbbells gives the posterior (back) part of your shoulders some much needed love. The hunched over position we find ourselves in while cycling tends to stretch the shoulders and upper back into a forward, rounded position. This exercise reverses that by strengthening and tightening those same areas.

Plank Hip Dips

Starting in a forearm plank position with your tail tucked (glutes squeezed) and belly button drawn in, drop your hips down to one side, then return to the start position. Rotate to the other side, return to the start position. Repeat. Try this exercise with Alisha!

Why It Works

This is how you turn the plank into a good core bike exercise! The strength of a person’s abdominal muscles is a reliable predictor of cycling performance, and this exercise (if done correctly) works all of them. 

You’ll hear Alisha say to tuck your hips down at the beginning; this not only engages the glutes, but also the lower and upper abdominal muscles. You’ll again be cued to draw your belly button in, activating the transversus abdominis. And finally, by twisting and dropping your hips side to side, you’re working the inner and external obliques.

By working your abdominals, hips, back and upper body in conjunction with one another, you’re teaching the body to work as an integrated unit. One thing you’ll see in cyclists that lack this ability is excessive movement and swaying in the hips and torso when they start pedaling hard. This bleeds force into unnecessary areas and increases the risk of injury. So let’s not do that!

Clamshells w/Mini Band

Place a mini band just above the knees and lie down on your side with your forearm beneath your shoulder. Your heels, butt and shoulders should be in one line. Open up your top leg, squeezing your glute, and then slowly lower back to the start position. Repeat. Try this exercise with Alisha!

Why It Works

Our gluteal muscles serve an important role in cycling. They share an intimate connection with the core musculature via their attachment to the pelvis. This exercise works all the gluteal muscles and also activates tissues in the lower back.

The largest and most powerful glute muscle is the gluteus maximus, and it initiates the power phase in our pedal stroke. Being able to forcibly extend the hip is key to any sort of speed or climbing work on the bike. Well developed glutes will align your pelvis for better posture, and training them helps to counter modern activities such as sitting or driving.

The multifidus runs along the whole vertebral column and has its main bulk in the lower back. Many people have a weak multifidus due to inactivity or improper training which leads to instability. The clamshell exercise stimulates the multifidus and makes a connection between the core and hip muscles for a strong back and efficient power transfer while riding.

More Core Workouts For Cyclists

By incorporating cycling core exercises into your program, you’ll be proactive in the prevention of injury and contribute to better overall performance on the bike. Our comprehensive Dynamic Cycling core strength training routines have helped countless people ride pain and injury free.

These were just a few exercises from the hundreds you will have to choose from in our extensive video library. Dynamic Cyclist offers instructional, follow-along workouts and routines led by world class instructors, and even 1-on-1 coaching for a more personalized approach. 

Remember, everything emanates from the core. So it’s important to train it to stay healthy and strong for many more years to come!

Hip Flexor Pain and Cycling: The Ultimate Guide

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Introduction

Cycling is a sport that we and many others around the world take pleasure in as part of a regular exercise routine and healthy lifestyle. There’s nothing worse than being debilitated by an injury or pain that prevents you from doing the thing you enjoy, and that’s exactly the situation so many of our fellow cyclists find themselves in.

The hips are a major focus point when it comes to cycling as it’s where the bulk of our power first originates in the pedal stroke. Unfortunately, many people start to feel hip pain in the cycling position or afterwards when they get off their bike. 

This article will help to detail some of the hip flexor muscles that contribute to cycling, and how common causes of hip pain in cyclists can be remedied to continue enjoying the activity we all love.

What Are Hip Flexors?

The hip flexors are a group of muscles responsible for, you guessed it, flexing the hip (i.e. bringing the knee towards the chest). This group is mainly composed of the psoas, iliacus and rectus femoris muscles. Several other muscles have a ‘hip flexing’ quality to them, however when it comes to hip pain from cycling, we’ll primarily be talking about these three. 

Iliopsoas


Source: Physiopedia

Iliopsoas is a group of two (sometimes three) hip flexor muscles: psoas major, psoas minor and iliacus (the psoas minor is only present in a certain number of people). These muscles have distinct separation in the abdomen but consolidate as they move downward into the thigh, contributing to the same hip flexing function, and thus their common grouping in the term iliopsoas.

As we’ll see, the psoas in particular is a major player in anterior (front) hip pain after or during cycling. Being the most powerful hip flexor and the only muscle that connects your upper body to your lower body, it has a significant influence on the biomechanics of cycling.

Rectus Femoris


Source: Kenhub – Illustrator: Liene Znotina

The rectus femoris is a quadriceps muscle that runs straight down the middle of the thigh. It is the only quadriceps muscle that crosses the hip joint, which gives it its hip flexing function. Rectus femoris also crosses the knee joint, making it a forceful contributor to cycling in general through its dual action of knee extension (power phase) and hip flexion (recovery phase).

How Do Our Hip Flexors Contribute to Cycling?

Cyclists and runners have something unique in common. They tend to think about (and train) the downward forces applied into the ground or pedal far more than the ‘pulling’ forces that allow them to regain position for the next repetition. This can be detrimental in terms of injury risk and performance, because only half the movement is being trained! 


Source: Active For Life

Our hip flexors are mainly responsible for the last part of the recovery phase (10 to 12 o’ clock pedal position) during cycling. By using the hip flexors to ‘pull’ us through the final part of our upstroke, we can effectively utilize the force generated in the power phase and assist in creating an overall more efficient stride.

While cycling, many people are so focused on their thighs that they forget the entire leg is (or at least should be) working through the different parts of each pedal stroke. Fatigue tempts cyclists into relaxing during the 6 to 12 o’ clock position, but in doing so they leave a lot on the table in terms of output and will also overwork other muscles in the process.

Causes of Hip Flexor Pain During/After Cycling

There are usually several culprits responsible for the pain cyclists feel in their hip flexors during or after a ride. They tend to contribute to one another making the problem hard to diagnose and rectify. Though just as the issue tends to be multi-faceted, a given treatment protocol will often have overlapping benefits as well.

Here are some common causes of hip pain in cyclists and how best to approach them.


Source: Coen van de Broek

Poor Posture

Cycling puts your body into a terrible position. There’s lots of talk online about getting into a “good” or “better” position, and it is certainly something you can improve (with a proper fitting for example). Nonetheless, hunching over on a bike is not ideal for the following reasons:

  • Tendency to round the upper and lower back
  • Shoulders rounded forward, compressing the chest
  • Breathing is compromised
  • Neck is craned back
  • Hips stay in a flexed position and never fully extend
  • Pelvis is largely immobilized


Source: Jacek Dylag

While cycling, your hip is in a constant state of flexion, even when riding out of the saddle. The psoas muscle attaches to your femur and all five lumbar vertebrae. If the psoas muscles get tight and shortened from this constant flexion, they’re going to pull on these vertebrae and increase the curve in your lower back, creating what’s called lumbar lordosis.


Source: PhysioLogic

This leads to several problems. The lumbar discs are now compressed, your pelvis tilts forward (compromising movement of the femur head) and you’re likely to feel stiffness, ache and pain in the front of your hip from a short and aggravated psoas. 

An immobilized pelvis due to the sitting position on your bike also contributes to this problem. The pelvis naturally tilts back and forth as you move, as well as some slight rotation between its two halves. The seated position on your bike takes away the majority of this tilting and already minimal rotation, stagnating the hips.

Treatment

Alleviating the hip pain you feel from spinning or cycling could be as easy as doing some simple stretches! By targeting the hip flexors through stretching you’re proactively treating and correcting the poor position cycling puts you in. And if you’re already in pain, this might be a great place to start to get you back on the bike.

Here is a hip flexor focused routine for you to try. Or check out these easy hip stretches for cyclists that target the back, front and side of the joint. Stretching will help combat the tightness created through cycling and several other activities that have become a part of our lives, such as sitting and driving.

Weakness

On the bike, your hip flexors are trying to work in a mechanically disadvantaged position. Having the trunk folded over your lower body is not optimal for force production, and is basically the opposite posture than that of a sprinter (the athletes with the largest and most powerful hip flexors).  


Source: BBC

It’s almost unimaginable how many times your hips will flex while cycling. Thousands and thousands of repetitions. If the hip can’t fully flex as a result of weakness/fatigue, your body will compensate by looking for that flexion farther up the chain in your back and side. This can lead to overuse and injury of muscles trying to do an action they’re not designed for.

Treatment

There are several ways to strengthen the hip flexors and condition them for cycling. Any exercise that lifts the knee towards the chest will work the correct muscles. Many core exercises also train the hip flexors, particularly ones that move the legs. Knee raises and leg lifts, when done properly, are a great combination for core and hip flexor training.

Further, a number of factors could be inhibiting and weakening the hip flexors. Having the wrong size of bike could be putting your hips into a bad position, so it’s important that this is checked and fitted by a professional.  Stretching your glutes might also be helpful, as tight glute muscles will fight the pull of your hip flexors every time they try to fire.

Overuse

We as a cycling community often drift toward the masochistic when it comes to our training regimens and discipline towards recovery. Long hours on the road, early morning spin classes, and intervals all mix up a dangerous cocktail. Or how about the elusive “recovery ride” that promises to refuel but instead turns into a full blown workout. We’ve all been there.

Many turn to cycling because it has a reputation for being low impact. Fortunately or not, that allows us to do it…almost all the time. As previously mentioned, the positions we find ourselves in on the bike tend to compromise our bodies, especially the hips, potentially risking injury long term.

Treatment

Remember the rectus femoris? It’s the big quadriceps muscle that crosses both the knee and hip joint. It gets tremendous activity during cycling through its dual functions of knee extension and hip flexion, and is one of the tissues most vulnerable to the excessive nature of our sport. Light foam rolling or massage over this area could provide some much needed relief.

In general, just taking some time off. We know that might be the last thing some of you want to hear, but consider this: The more you like to ride, the more you need to learn to take care of yourself. Proper strength training, nutrition and rest. Luckily we have plenty of resources to help you do all those things and more.

So, Is Cycling Bad For Your Hips?

Well, it doesn’t have to be! Take this for example. It is common practice during physiotherapy after a hip replacement to integrate cycling into a person’s recovery. For the same reasons cycling leads us to pain (immobilized pelvis, hips don’t fully extend), we can use it as a regenerative practice that heals and restores function to the joint.

Finding balance is what’s important. Not just in your training volume, diet and rest, but also the length and strength of your muscles. Or the time spent folded on a bike versus being on your feet with your head up and shoulders back. 

Hip Rehab Program for Cyclists

Cycling is a great activity that can be part of a healthy, active lifestyle. However, if you are suffering from pain or discomfort while riding 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. Try out their 6 Week Hip Function & Rehab Program and experience the results for yourself. Click here to try 7 days free!

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!

The Benefits of Cycling for Your Mental Health

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The benefits of cycling may be too numerous to list, but there are probably some aspects they you may not have thought about before. We all know that riding a bike is great for your physical health, but what about your mental health?

There has always been a link between exercise and improved mood, as studies through the years have revealed, but it goes beyond just a good mood. As more and more research is being done, there is a clear link between exercise (specifically outdoor exercise) and combatting depression, anxiety, and stress.

Although many people may, at first, hop on a bike to lose weight or embrace an active lifestyle, a very valuable side effect is a happier, more stable life. Mental health may be an even stronger predictor of life expectancy than physical health, so it is one of the most valuable benefits of cycling.

benefits of cycling

Top 10 Benefits of Cycling for Your Mental Health

1. Promotes an Overall Healthy Lifestyle

Exercise should be something you look forward to in your day, not something you’re just checking off the to-do list. It should be so a part of your lifestyle that it becomes less about burning calories and more about how it makes you feel. Cycling is one of the greatest forms of exercise within everyday life. Not every ride has to be a huge ordeal, but even a half hour ride or a commute to and from work can have huge benefits both physically and mentally. It doesn’t have to be competitive or even goal focused, but can be a way to get outside and leave all that stress at the office.

2. Natural High (Endorphins!)

People often overlook this fact, but have you ever wondered why individuals that are physically active always seem so much happier than those that aren’t? It’s not just a coincidence, and it actually has a lot to do with the chemicals inside of your brain. When we cycle, our heart pumps blood to every single blood vessel and cell at a greater rate. With blood comes oxygen, and oxygen plays host to endorphins!

Endorphins are a microscopic chemical that help us to feel good. The more endorphins we have, the happier we feel. Just a few hours of cycling a week can trigger a consistent flow of these chemicals, and they aren’t just great for your emotions – they have also been linked to fighting illnesses like Alzheimer’s!

3. It’s a Healthy Addiction

We all have our vices, the things that we turn to in times of stress or emotional trauma. Cycling can replace the more harmful addictions such as cigarettes, alcohol, or overeating and serve as that go-to thing that you know will make you feel better. Sometimes it’s tough to find the motivation (yes, sitting on the couch eating chips may be easier), but you’ll never regret getting out there. Make cycling your first plan of attack, and you may just find yourself not being able to stop.

4. Creative Breakthrough

Many creatives such as writers, musicians, and artists use exercise as a means of getting past mental blocks. I know I’ve had some of my best ideas come to me while out on a bike! The uniform movement of cycling has a relaxing effect on the brain, stabilizing both physical and mental function. A recent study showed that after just 30 minutes of cycling, participants scored higher on tests of memory, reasoning, and planning. So, instead of banging your head on your desk or scrolling through Facebook, try heading out for a ride.

5. Better Sleep

Exercise has been shown to help regulate your sleep patterns. One reason may be the body-heating effects of exercise and cycling in particular. The increased temperature followed by the post-ride drop promotes falling asleep through decreasing arousal, anxiety, and stress.

6. Fights Anxiety and Depression

Cycling can, for some people, be as effective as medication–without the side effects. This isn’t true for everyone, of course, but trying exercise as means of fighting depression can be a great first step. Cycling promotes all kinds of changes in the brain, including new thought patterns that promote feelings of calm and well-being. Plus, you have those endorphins kicking around, which can act as powerful chemicals within the brain.

Cycling also relieves tension and stress, boosts mental and physical energy, and can help fight anxiety. It can be a great way to “zone out,” but you can also use it as a time to focus in and even meditate. Pay attention to each rotation of your legs, the rhythm of your breathing, the wind on your face. It may sound cliche, but this will leave no room for the otherwise constant flow of worries running through your mind.

7. Increases your Self-Esteem

There’s no better feeling than tackling a tough climb and knowing it’s nothing but your own physical and mental strength getting you to the top. You will feel strong and powerful, and that begins to make it’s way into the other parts of your life. You will feel better about your appearance, and will have a sense of achievement as you meet and surpass goals you set for yourself.

8. Stress Buster

With so many jobs now tied to computers and chairs, stress has a way of tensing our bodies, making them exhausted and sore by the end of the day. You may find you suffer from back and neck pain, or constant headaches from stress. This can become a cycle that feeds itself, with stress going in and exhaustion coming out. Cycling can be a great way to break the cycle and relieve tension in the body. In turn, as your body relaxes, so will your mind as that stress begins to lift from your shoulders.

9. Increased Focus

Cycling and physical activity immediately boost the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention.

10. More Energy

It may seem counterintuitive, but exercise is one of the best ways to gain more energy. Yes, you are using physical energy on your ride, but spending time with that elevated heart rate will give you a boost of energy.

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

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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.

Nutrition and Athletic Performance – How Deficiencies Affect Your Riding

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Nutrition and Athletic Performance

Athletic performance depends on how well you take care of yourself, from your training, recovery, sleep, stress management, and nutrition. Nutrition is the area where there is the most information and common knowledge but the least adherence – do as I say and not as I do. It is difficult to live as an athlete in a world surrounded by non-athletes leading regular lives. Having some background in nutrition and athletic performance could help put you on the right track to righting your dietary wrongs.

Nutrients and Training

Daily recommended amounts of nutrients are based on the average person living an average life. You are not living an average life. You are riding a lot and because of all that riding, you are using more of everything – vitamins, minerals and macro-nutrients. Keeping up with your consumption is necessary to perform your best on the bike; energy consumption in skeletal muscles can go up to one hundred times the resting rate. Along with the macro-nutrients consumed in the exercise, you are consuming micro-nutrients at similar speeds.

Joe Friel and Nutrition

In Joe Friel’s chapter on nutrition in his seminal work The Cyclist’s Training Bible, he enumerates how much food you would need to consume to achieve necessary levels of nutrients without supplementation. To eat the daily recommended amounts of vitamins C and E it is mind-blowing; fifteen asparagus spears, thirty one avocados, four cups of broccoli, thirty three peaches, thirty prunes, twelve ounces of tomato juice, seventeen cups of spinach and a quarter cup of wheat germ.

Or you could take supplements that would save your digestive system the distress of such a huge quantity of food. Below is an exploration of why you would want to supplement your diet instead of relying on the food you eat and how each common deficiency affects your daily life and performance.

Vitamins

B Vitamin Deficiency

B vitamin (B1, 2, 3, 5, 6, 7, 12 and folic acid) deficiency is common in vegan and vegetarians. The easiest way to eat B vitamins is through animal products – meat, dairy, and eggs. Without them, it is difficult to come close to the necessary levels of B vitamins.

This vitamin group plays a role in energy production, muscle repair and red blood cell production. Skimp on those processes and you are in for some bad days on the bike.

Vitamin D Deficiency

Vitamin D is necessary for calcium absorption. Without enough your bones will weaken. That is not good news when you fall off your bicycle. It also regulates skeletal muscles and the nervous system. Again, not good things to weaken when you are trying to perform at your best.

Your body can produce vitamin D, but only if you get enough exposure to sunshine. It is a tough balance to strike when you need the vitamin D but too much ultraviolet light can lead to skin cancer. Fortunately you do not need to make the decision between enough vitamin D and cancer. Supplement your vitamin D AND use sunscreen.

Some places do not get enough sun, or if you ride early or late in the day you will not get enough sun to meet your vitamin D needs. In these situations it is critical to supplement with vitamin D; you have no choice if you want your body to perform at its peak.

Vitamin E Deficiency

Exercise introduces oxygen into your cells, and while it produces energy, it also causes oxidation (think rust on iron) in the cells. It is a destructive process. Vitamins E (and A and C, vitamins less likely to be at a deficiency) combats oxidation (as an antioxidant). Enough oxidatitve stress can cause serious problems with recovery and rebuilding of damaged cells. While you can train your body to recover to an extent, you also need to have ample antioxidants on board to stop the process before it goes over the edge.

Minerals

Anemia/Iron Deficiency

Red blood cells require iron to carry oxygen to cells for energy synthesis. If there is not enough iron, there is not enough oxygen and you will feel sluggish. This is anemia. It is not necessary to supplement iron unless you have confirmed anemia. Iron is available in meat and fish in the form of heme iron, which is more readily available than the non-heme iron in leafy greens, legumes, nuts and seeds. Be aware of a balanced diet and be aware of the signs of anemia.

Zinc Deficiency

You hear all the time about taking zinc when you are about to get sick or are around sick people. It is a powerful mineral that is critical to your immune system. It is present in over three hundred enzymes in the body. You do not need a lot of it, but that little bit goes a long way to protecting you from infections. If you start to get a sniffle, boost your zinc intake.

Calcium Deficiency

Calcium deficiency can lead to life-altering conditions relatively quickly. It builds bones along with regulating cardiovascular function, two broad and critical systems for a full life. A sweaty athlete depletes calcium levels more rapidly than a sedentary individual. Lots of foods are fortified with calcium; make sure you are eating enough. If not, supplement.

Dairy is not necessarily the best source of calcium. Protein synthesis requires calcium. Dairy has a lot of protein, so a lot of the calcium you are ingesting is going towards absorbing the protein.

Electrolyte Deficiency

Magnesium and Potassium are important electrolytes that conduct neurological signals throughout the body. If there are not enough electrolytes to conduct the signals, cramps result. More serious deficiency can cause failure of other body systems because neurological signals never make it to their destination.

If you are going to exercise and sweat, it is necessary to stay topped up on electrolytes. There are a lot in fruits and vegetables, but you should consider using a mix for your water. There are electrolyte add-ins that do not have flavor or calories. If you are riding in the cold, electrolyte mix is a good idea too, not only because you may sweat in your warm clothes, but because the electrolytes will lower the freezing temperature of your water.

Other Deficiencies

Calorie Deficiency

The image of a cyclist burned in everyone’s mind is incredibly skinny. Think Michael Rasmussen or Chris Froome. The truth is that they are at the razor’s edge of fitness, a moment away from going over into a very unhealthy place. They have doctors and nutritionists to look after them; you probably do not.

According to the study cited here, fifty percent of athletes did not eat enough to meet their daily energy requirements. That means they did not have enough energy to effectively complete their workouts along with performing tasks required outside of training. Not having enough energy is a tough way to get through the day. Make sure you are eating enough. Remember that being ultra-skinny does not equal being ultra-fast and definitely not ultra-healthy.

Supplement Your Diet

A good multivitamin should be able to provide you with the necessary vitamins for proper nutrition and athletic performance. Getting enough micro-nutrients for peak performance through diet alone is not only difficult but nearly impossible. Remember to get the right amounts of all nutrients; too much of anything is a bad thing.

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.

5 Beginning of the Season Mistakes Most Cyclists Make

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Whether you’re getting into training for the first time, or just getting back into it after a layoff (seasonal or otherwise), there are some mistakes most cyclists make. We don’t blame you, when you’re getting back into things it’s all so exciting that caution sometimes goes out the door. However, some little steps will set you up for not only a better ride, but a more successful season- no matter what your goals are.

6 Beginning of the Season Mistakes Most Cyclists Make

Not Checking Equipment

The sun’s out, and you’re in a panic to get out on the road. Motivation is heightened at the start of the season, which is great, but it can lead to a lack of preparation. You may head out the door in record time, but often times you’ll end up back at home with a sore body or a non-functional bike. Whether it’s a flat tire of a squeaky train train, these things can ruin training plans and even damper that motivation. The good news is, they are often avoidable!

  • Do a quick bike check / tune up – Check your tire pressure, ride around the block to check brakes and gear function.
  • Layer up – Early season riding can make for some unpredictable weather, so be sure to layer up with some quality clothing. Leg and arm sleeves and a light shell are great to include on every ride just in case!

Not Having a Plan

We all know that the key to becoming a stronger cyclist is to ride more, but proper training is slightly more complex than that. Having a plan of attack for your season will help you avoid burnout and wasted rides. Sticking to a few basic rules can help you avoid these common pitfalls.

  • Measure your effort – Whether you use a heart rate monitor, power meter, or just check in with how you’re feeling, it’s important to be able to measure your effort in some way. You don’t want to go too hard right out of the gate, but you also don’t want to go too easy and never reap the benefits of high intensity training.
  • Warm up – Always warm up at a moderate pace at the beginning of your ride.
  • Include variety in your rides – It’s important to include both high intensity rides as well as long slow distances. The variety you can add to your training routine, the stronger you’ll be.

Not Fueling Properly

Although cycling is a great way to lose weight, you’ll want to leave your diet at home. Under fueling your rides or eating the wrong food at the wrong time can halt your progress and make training a miserable experience. At the same time, over fueling and using a long ride as an excuse to each 3 cheeseburgers also isn’t great.

  • Don’t take your diet on your rides –  If you have weight to lose, restricting calories and controlling macronutrient intake is important, but don’t aim to do that on your rides. Eating the right things before and during your ride is important to keep up energy levels.
  • Manage your intake post ride – In the 30-60 minutes after a ride your insulin sensitivity is naturally elevated, making it a great time to consume carbohydrates and have them stored as glycogen in the muscles to fuel future workouts rather then as fat. This is also a good time to consume protein to stimulate muscle repair.

Not Using Group Rides Properly 

Riding in groups and the community feeling is one of the best parts of cycling. The ability to use the draft to increase your speed ,challenge yourself against others and embrace the social aspect of training can be a huge benefit. Group rides can improve your bike handling ability, push you to better fitness and even provide better safety on the road when done right. However when approached the wrong way, groups can do the opposite for a rider. The wrong group rides can be too fast, too easy, time inefficient and make riding more dangerous.

  • Pick the right group –  When first picking a group be conservative. If they advertise an average speed (eg 25-28kmh) you should be able to hold the low end of that range on your own without a huge effort. You can always push harder on an easier group ride, but if you overestimate your abilities you might find yourself pushing too hard or getting dropped. 
  • Focus on organization and safety – If your group ride is always leaving 20 minutes late, or don’t follow the rules of the road, then it’s probably not a great group to be a part of.

Worrying About What Everybody Else is Doing

If you find yourself focusing on what everybody else is doing, then you’re not going to figure out what’s best for you. It can easily make you doubt your progress and even damper your motivation. Stay  focused on the big picture, and drown out all the noise.

  • Stop scrolling – You don’t need to scroll through Strava or Instagram and see what everyone else is doing! If you do look to others for motivation, find someone with the same goals as you and recruit them as a training partner.

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