by Sofia Moreau

With social distancing norms doing rounds, the allure of the open road seems irresistible. As many of you seek to rekindle those long-lost childhood memories or to satiate your newfound love for cycling, it becomes paramount to address a crucial question – how do we ensure that this low-impact, environment-friendly exercise does justice to our bodies, as much as it benefits our general well-being? Follow these top tips to ensure your pedal-power journey remains as smooth and enjoyable as possible.

Prepare for the Ride

While investing in a brand-new bike isn’t mandatory to commence your cycling journey, do pay heed to the health of your existing bicycle. A thorough inspection by a qualified mechanic ensures that your two wheels are damage-free, promising you safe rides ahead.

As you set off, equip your bicycle with operational lights, an inner tube, and don comfortable, breathable gear – not to forget the helmet! It’s all about being smart and safe.

Another crucial factor is to adjust your bike to match your body’s specifics. The saddle height, in particular, can significantly influence your pedalling efficiency while safeguarding against injuries. Aim to perch on a saddle that engages your leg to fully stretch when your foot is positioned at the pedal’s lowest point.

Pre-Ride Rituals

Half the battle won is when your connective tissues, muscles and cardiovascular system are fully warmed up before you hit the trail. Regardless of your cycling expertise, initiating your ride with at least five minutes of moderate-intensity exercises such as, spot marching, simple stretches, star jumps, and lunges, is a definite way to prevent unpleasant post-ride surprises.

Feeding the Machine

Riding a bike is no less than fuelling an engine. The calories you burn need to be replenished. Consider integrating slow-release energy foods like whole grain bread or brown rice in your diet for powering your muscles during strenuous rides. Also, pairing these carbs with proteins, healthy fats, and vegetables will help in muscle building, recovery and repair after the exercise. Remember, staying hydrated is key! Aim to gulp down at least eight glasses of water a day and sip on an additional 230ml before kickoff and every 15 minutes thereon.

The Ride Aftermath

A cool-down ritual is vital in preventing dizziness and muscle cramps post-ride. Invest five minutes in decreasing your pace and stretching to bring your vitals to normal. Muscle flexibility can be greatly enhanced through prolonged stretches – aim for at least a 30-seconds stretch post-ride and watch those aches and pains diminish.

Technique – The Game-Changer

Enthusiasm often entices us to push the envelope. But, remember, going overboard with high-intensity rides can leave us exhausted and sore. Listen to your body – address the aches and consider adapting new techniques to enhance your ride. For instance, standing from the saddle at regular intervals can minimize discomfort. Your posture on the bike also matters – a slumped back can lead to intense irritation and pain eventually. Strive to maintain a straight back and point your knees straightforward while cycling to prevent long-term injuries.

Endurance and resilience are key to master this skill. Know your limits, begin with shorter rides and gradually enhance your performance thresholds. After all, the journey matters just as much as the destination.

Happy riding!

cycling potential, pedal power, prepare for ride, pre-ride rituals, technique, game-changer, feeding the machine, low-impact exercise, ride aftermath.