Stepping up to the challenge of an AllTrails ride means challenging your body to reach new heights. You are extending your physical comfort zone - some aches and pains are inevitable no matter how carefully you plan your training schedule.
The most common pain you will experience is D.O.M.S.
D.O.M.S. refers to Delayed Onset Muscle Soreness and is basically your muscles complaining to you ("What are you doing to me?). The best way to minimize it is...
If D.O.M.S. has set in and you are too stiff and sore to function properly then the best management is
Inflammation issues such as tendonitis or bursitis can result if particular tendons, bursa or joints of the body are under repetitive strain and become inflamed. These types of injuries can be tricky to manage once they have set in - so prevention through good training strategies is important (see Physical fitness for cyclists).
Management may include rest, ice, massage and stretching. If the problem persists for longer than a few days you may want to consult with a health professional to discuss further management including potential use of anti-inflammatory medication.
If your training is being interrupted by these types of injuries contact David at alltrails@alltrails.com.au
Road grazes can be nasty. I remember my dear old grandfather getting a nasty graze after he fell off his bike while training for the great Vic bike ride in 1994 at the age of 70. His recovery was inhibited by the fact that he had to keep his injuries secret from my grandma who he feared would ban him from continuing his training.
Bad grazes can inhibit your ability to cycle as they tend to constrict overnight and get broken again when you stretch them out. If you have a bad graze during training consult your doctor regarding the best management. If you get one on the ride consult with the AllTrails team who are trained in first aid and can assist you.
Bumps and bruisesIf you fall off your bike never assume that you "haven't broken anything, and will be alright". In my 14 years of being a Physio, the most common time a fracture gets missed is when someone is so keen and focused on a goal that they don't get injuries checked up properly. If in doubt - go and see your doctor.
Review the chapter about Physical fitness for cyclists. If you put time and effort into getting this right you will minimize strain on your spine.
The head down position you adopt on a road bike can place some strain on your neck area. Well paced training can help to slowly strengthen your neck, but it may be a little sore on the way towards becoming stronger.
If you have done all the right things regarding stretching and training, yet still are getting significant levels of neck or back pain contact Dave who can advise you on this based on his book "Overcoming pain".
