Whatever form of exercise you participate in it pays to be fit and well. Cyclists have to make particular considerations to ensure they are in peak condition for their ride. These can be considered under three main categories: Cardiovascular fitness, flexibility and positioning on the bike.
There is only one way to gain cardiovascular fitness and that is by consistent training. Sorry, no short cuts on this one. Phil's training tips outline the way to gradually build up your distances as you train to achieve your ultimate goal.
Road cyclists covering long distances are best to get into a low, head down position on the bike to reduce wind resistance.
Unfortunately this position can be problematic for your spine and legs when maintained over long periods. The answer to this is regular stretching to increase neural flexibility.
What on earth is neural flexibility? I hear you ask. This refers to the freedom of nerves as they exit the spine and travel down to our arms and legs. The classic cycle position is quite close to a slump position. This is a body position where these nerves are at maximum stretch.
Any restrictions in movement for these nerves can result in pain - especially in the neck, back and hamstrings. It is worth taking time to keep your neural flexibility up to scratch.
How do I know if I have enough neural flexibility? A quick test is whether you can touch your toes? If you used to be able to do this, but no longer can then it's a sign you need to get stretching
Slump Stretch - Sit with legs outstretched. Reach forward to hold balls of your feet. Bend your head down toward knees. The stretch should be felt in the back of the legs, the lower back and upper back/neck.
Hamstring Stretch - Sit in a supported position. Lean forward with your back straight. Try to touch your toes with an outstretched leg.
This is especially important on a longer ride. Common problems that relate to positioning are:
It's perhaps the biggest issue on longer rides, especially when you are sweating a lot. The key here is not to make the seat softer, this only increases the surface area in contact with you and can worsen the issue.
The main consideration in reducing chaffing is making sure the seat is the right shape for you and that your body sits comfortably on your "sit bones" (ischial tuberosities - the bone bits at the bottom of your bum).
Consult with an expert in bicycle positioning if you feel this is a problem. Your local bicycle shop will be able to help you with this.
Gloves will not prevent this from happening, but a more balanced position will. Pins and needles and numbness in the hands are signs that your weight is too far forward and your arms are doing too much of the weight bearing.
Altering bike position is your first consideration is managing this issue, but another tactic that can help is setting up your handle bars to provide different options for weight bearing (e.g. using tribars).
