PAIN-FREE

CYCLISTTHE

CONQUER INJURY & FIND

YOUR CYCLING NIRVANA

MATT RABIN AND ROBERT HICKS

PAIN-FREE

CYCLISTTHE

CONQUER INJURY & FIND

YOUR CYCLING NIRVANA

MATT RABIN AND ROBERT HICKS

BLOOMSBURY SPORTAn imprint of Bloomsbury Publishing Plc

50 Bedford Square 1385 Broadway London New York WC1B 3DP NY 10018 UK USA

www.bloomsbury.com

BLOOMSBURY and the Diana logo are trademarks of Bloomsbury Publishing Plc

First published 2015

© Matthew Rabin and Robert Hicks, 2015[Illustrations © Dave Gardner and Tom Croft, 2015]

Matthew Rabin and Robert Hicks have asserted their right under the Copyright, Designs and Patents Act, 1988,

to be identified as Authors of this work.

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical,

including photocopying, recording, or any information storage or retrieval system, without prior permission in writing from the publishers.

No responsibility for loss caused to any individual or organization acting on or refraining from action as a result of the material in this

publication can be accepted by Bloomsbury or the author.

British Library Cataloguing-in-Publication DataA catalogue record for this book is available from the British Library.

Library of Congress Cataloguing-in-Publication data has been applied for.

ISBN: PB: 978-1-4729-0659-5 ePDF: 978-1-4729-2149-9 ePub: 978-1-4729-2148-2

2 4 6 8 10 9 7 5 3 1

Designed by Austin Taylor Typeset in DIN Printed and bound in China by Toppan Leefung Printing

Bloomsbury Publishing Plc makes every effort to ensure that the papers used in the manufacture of our books are natural, recyclable products made

from wood grown in well-managed forests. Our manufacturing processes conform to the environmental regulations of the country of origin.

To find out more about our authors and books visit www.bloomsbury.com. Here you will find extracts, author interviews, details of forthcoming events

and the option to sign up for our newsletters.

BLOOMSBURY SPORTAn imprint of Bloomsbury Publishing Plc

50 Bedford Square 1385 Broadway London New York WC1B 3DP NY 10018 UK USA

www.bloomsbury.com

BLOOMSBURY and the Diana logo are trademarks of Bloomsbury Publishing Plc

First published 2015

© Matthew Rabin and Robert Hicks, 2015[Illustrations © Dave Gardner and Tom Croft, 2015]

Matthew Rabin and Robert Hicks have asserted their right under the Copyright, Designs and Patents Act, 1988,

to be identified as Authors of this work.

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical,

including photocopying, recording, or any information storage or retrieval system, without prior permission in writing from the publishers.

No responsibility for loss caused to any individual or organization acting on or refraining from action as a result of the material in this

publication can be accepted by Bloomsbury or the author.

British Library Cataloguing-in-Publication DataA catalogue record for this book is available from the British Library.

Library of Congress Cataloguing-in-Publication data has been applied for.

ISBN: PB: 978-1-4729-0659-5 ePDF: 978-1-4729-2149-9 ePub: 978-1-4729-2148-2

2 4 6 8 10 9 7 5 3 1

Designed by Austin Taylor Typeset in DIN Printed and bound in China by Toppan Leefung Printing

Bloomsbury Publishing Plc makes every effort to ensure that the papers used in the manufacture of our books are natural, recyclable products made

from wood grown in well-managed forests. Our manufacturing processes conform to the environmental regulations of the country of origin.

To find out more about our authors and books visit www.bloomsbury.com. Here you will find extracts, author interviews, details of forthcoming events

and the option to sign up for our newsletters.

Bibliography 234

Index 237

Acknowledgements 240

INTRODUCTION 57

8 Patellofemoral pain syndrome 72

9 Nonspecific (mechanical) lower back pain 78

10 Achilles tendinopathy 90

11 Iliotibial band friction syndrome 98

12 Cervical facet sprain (mechanical neck pain) 106

13 External iliac artery endofibrosis 114

14 Acromioclavicular joint sprain (shoulder separation) 118

15 Ulnar neuropathy at the wrist (handlebar palsy) 126

16 Concussion 132

17 Fractures 142

PART 1: Collarbone fracture 144

PART 2: Rib fractures 147

PART 3: Scaphoid fracture 151

INTRODUCTION 157

18 The rehab toolkit 158

Head, neck and upper back 163

Shoulders and arms 169

Torso 175

Whole body 180

Lower back and hips 182

Legs 192

The pain-free cyclist warm-up and warm-down 201

INTRODUCTION 205

19 Overtraining 206

20 Sickness 212

21 Saddle sores 216

22 Gender specific issues 220

23 Road rash 224

24 Riding twisted 228

PART 1

PREPARATION 12

PART 3

REHAB 156

PART 2

INJURIES 56

PART 4

AILMENTS 204

INTRODUCTION 13

1 Sometimes it is about the bike 14

2 Core strength: A vital component 18

3 Warming up to the idea of warm-ups 22

4 The need for fuel 28

5 The need for fluids 36

6 Train the mind 42

7 Recovery: When the cycling stops 50

Foreword 8

The authors 10

Introduction 11

CONTENTS

Bibliography 234

Index 237

Acknowledgements 240

INTRODUCTION 57

8 Patellofemoral pain syndrome 72

9 Nonspecific (mechanical) lower back pain 78

10 Achilles tendinopathy 90

11 Iliotibial band friction syndrome 98

12 Cervical facet sprain (mechanical neck pain) 106

13 External iliac artery endofibrosis 114

14 Acromioclavicular joint sprain (shoulder separation) 118

15 Ulnar neuropathy at the wrist (handlebar palsy) 126

16 Concussion 132

17 Fractures 142

PART 1: Collarbone fracture 144

PART 2: Rib fractures 147

PART 3: Scaphoid fracture 151

INTRODUCTION 157

18 The rehab toolkit 158

Head, neck and upper back 163

Shoulders and arms 169

Torso 175

Whole body 180

Lower back and hips 182

Legs 192

The pain-free cyclist warm-up and warm-down 201

INTRODUCTION 205

19 Overtraining 206

20 Sickness 212

21 Saddle sores 216

22 Gender specific issues 220

23 Road rash 224

24 Riding twisted 228

PART 1

PREPARATION 12

PART 3

REHAB 156

PART 2

INJURIES 56

PART 4

AILMENTS 204

INTRODUCTION 13

1 Sometimes it is about the bike 14

2 Core strength: A vital component 18

3 Warming up to the idea of warm-ups 22

4 The need for fuel 28

5 The need for fluids 36

6 Train the mind 42

7 Recovery: When the cycling stops 50

Foreword 8

The authors 10

Introduction 11

CONTENTS

For me, winning the Tour de France or an Olympic gold medal was the endgame at the time, the goal I set out to achieve, but I still remember training around Regent’s Park and Paddington Rec in London as a 14-year-old kid dreaming of making it as a professional cyclist. The burning in my legs felt just the same then as it does now, only a lot less familiar.

Bad pain or injury on the other hand, for a pro-athlete, is our worst nightmare. It puts doubt in your mind, and often it seems there’s no logic to it and many times you don’t understand why it’s happened. Injury can take you away from doing the things you enjoy – like riding your bike – and whichever way you look at it that’s not fun at all. Injury forced me out of the 2013 Giro d’Italia when my knee pain got too much to continue. This frustratingly caused me to miss the chance to go into the 2013 Tour de France with race No. 1 on my back as the defending champion. Injury is no fun.

I’ve learnt over the years to listen to the signs my body is giving me. Learning what I can ignore and what I can push through versus when I should stop has been important to ensure small niggles don’t become bigger injuries. Knowing when to rest, when and where to turn for advice, and who to see for certain treatment has also been invaluable to me. Over

There are good pains and bad pains. The good pains are the ones you get when you know they’re there because you’re pushing your body hard and digging deep

– like the final time trial into Chartes at the 2012 Tour de France, or the closing laps of the Olympic team pursuit final in Beijing. You know your muscles are burning from the lactic acid build-up and your whole body hurts from exhaustion, but it’s almost

enjoyable as you’re pushing your limits to get the most out of your performance.

the years, I have found out a lot more about my body, and having worked with Matt, I have learned that certain tightness, weakness and discomfort which I’d had at periods over my career in my lower back I shouldn’t have had to put up with and that they could’ve been sorted. They are now. If you do need to seek help, for me it’s about trusting that the person you are seeing can help you. Going with this approach has always worked for me.

I believe in this book, and you’ll find out the best ways to deal with injury and the bad pain you can have on your bike. By reading this book you will be able to short cut some of the information it has taken me years and a career as a pro-cyclist to find out. Feeling strong on the bike and riding pain-free regardless of your level, from amateur to pro, is what we’re all looking for. This book will help you to beat your injuries and prevent them returning, allowing you to slot back into riding your bike as the pain-free cyclist.

See you out on the road.

FOREWORD

FOUR-TIME OLYMPIC GOLD MEDALLIST, SEVEN-TIME

WORLD CHAMPION AND TOUR DE FRANCE WINNER.

Sir Bradley Wiggins

For me, winning the Tour de France or an Olympic gold medal was the endgame at the time, the goal I set out to achieve, but I still remember training around Regent’s Park and Paddington Rec in London as a 14-year-old kid dreaming of making it as a professional cyclist. The burning in my legs felt just the same then as it does now, only a lot less familiar.

Bad pain or injury on the other hand, for a pro-athlete, is our worst nightmare. It puts doubt in your mind, and often it seems there’s no logic to it and many times you don’t understand why it’s happened. Injury can take you away from doing the things you enjoy – like riding your bike – and whichever way you look at it that’s not fun at all. Injury forced me out of the 2013 Giro d’Italia when my knee pain got too much to continue. This frustratingly caused me to miss the chance to go into the 2013 Tour de France with race No. 1 on my back as the defending champion. Injury is no fun.

I’ve learnt over the years to listen to the signs my body is giving me. Learning what I can ignore and what I can push through versus when I should stop has been important to ensure small niggles don’t become bigger injuries. Knowing when to rest, when and where to turn for advice, and who to see for certain treatment has also been invaluable to me. Over

There are good pains and bad pains. The good pains are the ones you get when you know they’re there because you’re pushing your body hard and digging deep

– like the final time trial into Chartes at the 2012 Tour de France, or the closing laps of the Olympic team pursuit final in Beijing. You know your muscles are burning from the lactic acid build-up and your whole body hurts from exhaustion, but it’s almost

enjoyable as you’re pushing your limits to get the most out of your performance.

the years, I have found out a lot more about my body, and having worked with Matt, I have learned that certain tightness, weakness and discomfort which I’d had at periods over my career in my lower back I shouldn’t have had to put up with and that they could’ve been sorted. They are now. If you do need to seek help, for me it’s about trusting that the person you are seeing can help you. Going with this approach has always worked for me.

I believe in this book, and you’ll find out the best ways to deal with injury and the bad pain you can have on your bike. By reading this book you will be able to short cut some of the information it has taken me years and a career as a pro-cyclist to find out. Feeling strong on the bike and riding pain-free regardless of your level, from amateur to pro, is what we’re all looking for. This book will help you to beat your injuries and prevent them returning, allowing you to slot back into riding your bike as the pain-free cyclist.

See you out on the road.

FOREWORD

FOUR-TIME OLYMPIC GOLD MEDALLIST, SEVEN-TIME

WORLD CHAMPION AND TOUR DE FRANCE WINNER.

Sir Bradley Wiggins

Dr MATTHEW RABIN (BSc (Hons), MSc (Chiro), DC, ICSSD, PGDip, FRCC) graduated from the Anglo-European College of Chiropractic in 2002. He is team chiropractor for Cannondale- Garmin Pro Cycling team where he also consults on nutritional strategy. Matt has also worked with the American, Australian and Great Britain cycling teams at the World Championships and the Australian cycling team in the run up to the 2012 London Olympic Games. Matt has completed the International Chriopractic Sports Science Diploma (ICSSD) programme, the world recognised post-graduate qualification for sports chiropractors and has become the first chiropractor to complete the two-year post-graduate diploma (PGDip) in sports nutrition as awarded by the International Olympic Committee. When not on the road with Cannondale-Garmin, Matt works in clinic in London.

ROBERT HICKS is the Health and Fitness Deputy Editor across all the cycling titles at TimeInc, most notably, Cycling Weekly, the UK’s biggest cycling magazine. He is also the author of two cycling books: Fitter, Further, Faster: Get Fit For Sportives and Road Riding and Get on your Bike: Stay Safe, Get Fit and Be Happy Cycling, both of which are published by Bloomsbury. Over the course of six years at TimeInc, the sport science graduate has written hundreds of fitness features and articles. Robert makes a habit of frequently meeting with readers, riders and coaches, to fully understand the real current health and fitness issues that cyclists face.

THE AUTHORS

INTR

ODUC

TION

Robert Hicks (left) and Matt Rabin (right)Follow them on Twitter @RobHicks and @mattrabin

cycling at least once a week. As enthusiasm for the sport grows, we want to see as many people as possible enjoying their bike rides pain free and heading towards their Cycling Nirvana. That’s why we have written this book. We’ll guide you through, explain what the injuries are, how to spot them and, most importantly, how to treat them in order to get you back on your bike as swiftly as possible.

But this isn’t simply a book about injuries. It’s also your number one tool for maximising your performance as a cyclist. By exploring every aspect of your life as a cyclist, from preparation such as warm-ups and fuelling to recovery, common ailments and more, we’re giving you the ingredients to help you find your Cycling Nirvana – the sweet spot of the sport – and become a pain-free cyclist. But don’t just take our word for it; we’ve called upon some of the biggest names in world cycling to tell you about the injuries they’ve battled and what they did to overcome them. There really isn’t anyone better to help guide you through the world of cycling injuries than the pros themselves. Look out for their stories and what Cycling Nirvana means to them – it’s a fascinating insight.

The Pain-Free Cyclist is the first and last book any cycling enthusiast will need on all things cycling-health related.

You’ve picked up this book because you know how to ride a bike. As a keen cyclist you’re probably clued up on how important bike fit is and have, no doubt, done your homework on the right bike for you. Cycling injuries, however, are unlikely to have captured your attention in quite the same way. Yet, whether the result of a dramatic crash or just simply overworked muscles or overused joints, a cycling injury can dramatically hinder your performance, and cause significant pain and discomfort leading to unwanted time off the bike. Beating injuries before they take hold is the key to not only unlocking your potential as a cyclist but to enjoying every ride blissfully pain free.

When injuries or discomfort occur, a lot of cyclists simply don’t know what to do. Very few find it easy to understand what their body is telling them, what the cause of their problem is, and most importantly how to address and treat it. Rest? Continue to ride? Struggle on through? It’s these questions which go unanswered, leading to further complications and more harmful injuries, resulting in substantial time off the bike. Worse still, many cyclists see these feelings of discomfort as a natural by-product of bike riding. Not so. Cycling should and can be pain free.

There are more cyclists on Britain’s roads than ever before, with over two million people

Every cyclist can talk about the time when it all felt effortless. The time everything clicked and came together. It doesn’t necessarily have anything to do with winning per se but has everything to do with a feeling, an emotion, a state of mind, a connection with cycling that is rare to come by, despite how many thousands of miles you have clocked up on the bike. Cycling Nirvana is winning inside your body, inside your head and the real sweet spot of the sport.

Dr MATTHEW RABIN (BSc (Hons), MSc (Chiro), DC, ICSSD, PGDip, FRCC) graduated from the Anglo-European College of Chiropractic in 2002. He is team chiropractor for Cannondale- Garmin Pro Cycling team where he also consults on nutritional strategy. Matt has also worked with the American, Australian and Great Britain cycling teams at the World Championships and the Australian cycling team in the run up to the 2012 London Olympic Games. Matt has completed the International Chriopractic Sports Science Diploma (ICSSD) programme, the world recognised post-graduate qualification for sports chiropractors and has become the first chiropractor to complete the two-year post-graduate diploma (PGDip) in sports nutrition as awarded by the International Olympic Committee. When not on the road with Cannondale-Garmin, Matt works in clinic in London.

ROBERT HICKS is the Health and Fitness Deputy Editor across all the cycling titles at TimeInc, most notably, Cycling Weekly, the UK’s biggest cycling magazine. He is also the author of two cycling books: Fitter, Further, Faster: Get Fit For Sportives and Road Riding and Get on your Bike: Stay Safe, Get Fit and Be Happy Cycling, both of which are published by Bloomsbury. Over the course of six years at TimeInc, the sport science graduate has written hundreds of fitness features and articles. Robert makes a habit of frequently meeting with readers, riders and coaches, to fully understand the real current health and fitness issues that cyclists face.

THE AUTHORS

INTR

ODUC

TION

Robert Hicks (left) and Matt Rabin (right)Follow them on Twitter @RobHicks and @mattrabin

cycling at least once a week. As enthusiasm for the sport grows, we want to see as many people as possible enjoying their bike rides pain free and heading towards their Cycling Nirvana. That’s why we have written this book. We’ll guide you through, explain what the injuries are, how to spot them and, most importantly, how to treat them in order to get you back on your bike as swiftly as possible.

But this isn’t simply a book about injuries. It’s also your number one tool for maximising your performance as a cyclist. By exploring every aspect of your life as a cyclist, from preparation such as warm-ups and fuelling to recovery, common ailments and more, we’re giving you the ingredients to help you find your Cycling Nirvana – the sweet spot of the sport – and become a pain-free cyclist. But don’t just take our word for it; we’ve called upon some of the biggest names in world cycling to tell you about the injuries they’ve battled and what they did to overcome them. There really isn’t anyone better to help guide you through the world of cycling injuries than the pros themselves. Look out for their stories and what Cycling Nirvana means to them – it’s a fascinating insight.

The Pain-Free Cyclist is the first and last book any cycling enthusiast will need on all things cycling-health related.

You’ve picked up this book because you know how to ride a bike. As a keen cyclist you’re probably clued up on how important bike fit is and have, no doubt, done your homework on the right bike for you. Cycling injuries, however, are unlikely to have captured your attention in quite the same way. Yet, whether the result of a dramatic crash or just simply overworked muscles or overused joints, a cycling injury can dramatically hinder your performance, and cause significant pain and discomfort leading to unwanted time off the bike. Beating injuries before they take hold is the key to not only unlocking your potential as a cyclist but to enjoying every ride blissfully pain free.

When injuries or discomfort occur, a lot of cyclists simply don’t know what to do. Very few find it easy to understand what their body is telling them, what the cause of their problem is, and most importantly how to address and treat it. Rest? Continue to ride? Struggle on through? It’s these questions which go unanswered, leading to further complications and more harmful injuries, resulting in substantial time off the bike. Worse still, many cyclists see these feelings of discomfort as a natural by-product of bike riding. Not so. Cycling should and can be pain free.

There are more cyclists on Britain’s roads than ever before, with over two million people

Every cyclist can talk about the time when it all felt effortless. The time everything clicked and came together. It doesn’t necessarily have anything to do with winning per se but has everything to do with a feeling, an emotion, a state of mind, a connection with cycling that is rare to come by, despite how many thousands of miles you have clocked up on the bike. Cycling Nirvana is winning inside your body, inside your head and the real sweet spot of the sport.

p r e p a r a t i o n 1 3

As the old saying goes, fail to prepare then prepare to fail. preparation is so crucial, especially if you want to make your rides as pain free and enjoyable as possible. every bike ride, every training session, every sportive, time trial and road race begins with preparation. and if you get it wrong, it will have a knock-on effect and somewhere down the line you’ll pay for it.

preparation isn’t just about having miles in the legs, it’s about having a general understanding of: bike fit and anatomy; conditioning and training, ensuring that your body is physically capable of the pressures you are placing on it; knowing what to eat and when, in order to maximise your performance and recovery; warming up and preparing the body for the onset of exercise; making sure you’re ready to ride.

PREPARATION1PART

p r e p a r a t i o n 1 3

As the old saying goes, fail to prepare then prepare to fail. preparation is so crucial, especially if you want to make your rides as pain free and enjoyable as possible. every bike ride, every training session, every sportive, time trial and road race begins with preparation. and if you get it wrong, it will have a knock-on effect and somewhere down the line you’ll pay for it.

preparation isn’t just about having miles in the legs, it’s about having a general understanding of: bike fit and anatomy; conditioning and training, ensuring that your body is physically capable of the pressures you are placing on it; knowing what to eat and when, in order to maximise your performance and recovery; warming up and preparing the body for the onset of exercise; making sure you’re ready to ride.

PREPARATION1PART

While this book is predominantly about the body, not about the bike, there’s no denying that bike fit plays a significant role in the prevention of injuries. While it’s naïve to believe that a proper bike fit instantly guarantees a pain-free ride, if you’re not set up correctly on the bike, you will risk developing injuries, or exacerbating pre-existing aches and pains. it’s not hard to see

the right bike fit is not about being able to produce the most power; it’s one you can ride 10,000 km on without getting injured. Nathan Haas aUStraLian pro CYCLiSt anD toUr oF Britain Winner

1 SOMETIMES IT IS ABOUT THE BIKE

CH

AP

TE

R

THE IMPORTANCE OF A BIKE FITAlex Howes aMeriCan pro CYCLiSt

n ‘Bike fit is very important because injuries can come out of nowhere if you don’t know your fit or don’t have a decent bike fit, it’s as simple as that. You hear of pros sometimes that can’t pee for a while after a stage or it’s painful and stinging to pee, this is not good and bike fit can affect that. if injury doesn’t persuade you to get a good bike fit, the thought of stinging pee or potential erectile dysfunction certainly should.’

why – the riding position on the bike is completely unnatural.

it’s not just the ungainly position, riding a bike for several hours requires both holding your position for an extended period of time and constant repetition of your pedalling motion. to put it into context, let’s say you spin the pedals 90 times per minute – the average cadence of the majority of cyclists ranges between 80 and 90 rpm. if your Sunday morning ride lasts a couple of hours, that means you’ll spin the pedals nearly 11,000 times. For a 4-hour sportive, your legs will go round over 20,000 times. it doesn’t take a genius to work out that if you’re not sitting comfortably, issues can arise quickly on the bike.

So what can you do?Well, the simple answer is to go and see a good bike-fitting specialist. true, the cost can seem a little steep (expect to pay around £150-£300, or 250-500 USD), but when you add up the money you’ve spent on a new bike, specialist clothes and the latest gadgets, a bike fit, which can significantly reduce your chances of injury, seems pretty reasonable. these trained professionals take into account not just your unique height, weight and reach ratios, but also your personal injury history, and tailor the bike just for you.

‘

RIDER HEIGHT (WOMEN’S ROAD BIKE SIZING)

FRAME SIZE SUGGESTED

Feet and Inches Centimetres Centimetres Size

4’ 10”– 5’ 1” 147–155 44–45–46 XXS

5’ 1”– 5’ 3” 155–160 47–48–49 XS

5’ 3”– 5’ 5” 160–165 50–51–52 S

5’ 5”– 5’ 8” 165–172 53–54–55 M

5’ 8”– 5’ 10” 172–180 56–57 L

RIDER HEIGHT (MEN’S ROAD BIKE SIZING)

FRAME SIZE SUGGESTED

Feet and Inches Centimetres Centimetres Size

4’ 10”– 5 ‘0” 148–152 47–48 XXS

5’ 0”– 5’ 3” 152–160 49–50 XS

5’ 3”– 5’ 6” 160–168 51–52–53 S

5 6”– 5’ 9” 168–175 54–55 M

5’ 9”– 6’ 0” 175–183 56–57–58 L

6’ 0”– 6’ 3” 183–191 58–59–60 XL

6’ 3”– 6’ 6” 191–198 61–62–63 XXL

Do-it-yourself bike fitif you’re not willing to fork out a couple of hundred pounds for a bike fit, then there are some bike fit principles you can easily apply at home to get you started.

Step one: firstly, you need a bike – well a frame more specifically, that isn’t too big or too small. When you’re buying a bike, that’s the priority. it sounds easy enough, but a lot of cyclists get distracted when choosing a frame size, worried more about brand names, gear ratios and the colour, and will end up buying the wrong-sized frame and then forever fight against their own position in a bid to make the bike fit.

Below is a table that gives some general guidelines for what size bike frame you should buy, based on your height.

ABOVE a good fit will help you feel at one with the bike

P A R T 1 : P R E P A R A T I O N S o M e t i M e S i t i S a B o U t t h e B i k e1 4 1 5

While this book is predominantly about the body, not about the bike, there’s no denying that bike fit plays a significant role in the prevention of injuries. While it’s naïve to believe that a proper bike fit instantly guarantees a pain-free ride, if you’re not set up correctly on the bike, you will risk developing injuries, or exacerbating pre-existing aches and pains. it’s not hard to see

the right bike fit is not about being able to produce the most power; it’s one you can ride 10,000 km on without getting injured. Nathan Haas aUStraLian pro CYCLiSt anD toUr oF Britain Winner

1 SOMETIMES IT IS ABOUT THE BIKE

CH

AP

TE

R

THE IMPORTANCE OF A BIKE FITAlex Howes aMeriCan pro CYCLiSt

n ‘Bike fit is very important because injuries can come out of nowhere if you don’t know your fit or don’t have a decent bike fit, it’s as simple as that. You hear of pros sometimes that can’t pee for a while after a stage or it’s painful and stinging to pee, this is not good and bike fit can affect that. if injury doesn’t persuade you to get a good bike fit, the thought of stinging pee or potential erectile dysfunction certainly should.’

why – the riding position on the bike is completely unnatural.

it’s not just the ungainly position, riding a bike for several hours requires both holding your position for an extended period of time and constant repetition of your pedalling motion. to put it into context, let’s say you spin the pedals 90 times per minute – the average cadence of the majority of cyclists ranges between 80 and 90 rpm. if your Sunday morning ride lasts a couple of hours, that means you’ll spin the pedals nearly 11,000 times. For a 4-hour sportive, your legs will go round over 20,000 times. it doesn’t take a genius to work out that if you’re not sitting comfortably, issues can arise quickly on the bike.

So what can you do?Well, the simple answer is to go and see a good bike-fitting specialist. true, the cost can seem a little steep (expect to pay around £150-£300, or 250-500 USD), but when you add up the money you’ve spent on a new bike, specialist clothes and the latest gadgets, a bike fit, which can significantly reduce your chances of injury, seems pretty reasonable. these trained professionals take into account not just your unique height, weight and reach ratios, but also your personal injury history, and tailor the bike just for you.

‘

RIDER HEIGHT (WOMEN’S ROAD BIKE SIZING)

FRAME SIZE SUGGESTED

Feet and Inches Centimetres Centimetres Size

4’ 10”– 5’ 1” 147–155 44–45–46 XXS

5’ 1”– 5’ 3” 155–160 47–48–49 XS

5’ 3”– 5’ 5” 160–165 50–51–52 S

5’ 5”– 5’ 8” 165–172 53–54–55 M

5’ 8”– 5’ 10” 172–180 56–57 L

RIDER HEIGHT (MEN’S ROAD BIKE SIZING)

FRAME SIZE SUGGESTED

Feet and Inches Centimetres Centimetres Size

4’ 10”– 5 ‘0” 148–152 47–48 XXS

5’ 0”– 5’ 3” 152–160 49–50 XS

5’ 3”– 5’ 6” 160–168 51–52–53 S

5 6”– 5’ 9” 168–175 54–55 M

5’ 9”– 6’ 0” 175–183 56–57–58 L

6’ 0”– 6’ 3” 183–191 58–59–60 XL

6’ 3”– 6’ 6” 191–198 61–62–63 XXL

Do-it-yourself bike fitif you’re not willing to fork out a couple of hundred pounds for a bike fit, then there are some bike fit principles you can easily apply at home to get you started.

Step one: firstly, you need a bike – well a frame more specifically, that isn’t too big or too small. When you’re buying a bike, that’s the priority. it sounds easy enough, but a lot of cyclists get distracted when choosing a frame size, worried more about brand names, gear ratios and the colour, and will end up buying the wrong-sized frame and then forever fight against their own position in a bid to make the bike fit.

Below is a table that gives some general guidelines for what size bike frame you should buy, based on your height.

ABOVE a good fit will help you feel at one with the bike

P A R T 1 : P R E P A R A T I O N S o M e t i M e S i t i S a B o U t t h e B i k e1 4 1 5

Fixated on the upstrokeDon’t get fixated on the upstroke. Many cyclists work on pulling up, but there’s little research to suggest it’s beneficial to the pedalling stroke. there is some evidence suggesting that forcing the upstroke can actually lead to an increased chance of injury as you begin to use muscles in a slightly unnatural way. remember, going with what feels natural to you is a good starting point.

Pedallingthe key parts of the body involved in the pedal stroke include all the muscles and joints of the legs and the lower back. it’s important these have the appropriate range of motion, muscle length and freedom of movement in order to get optimal transfer of energy from the body into the pedals throughout the pedal stroke. an issue or injury with any of these muscles or joints could create a secondary problem elsewhere. For example, there is good evidence to demonstrate that a lower back issue can create a potential knee problem.

aim to pedal between 80 and 100 rpm; pedal briskly and the mechanics of propelling the bike will naturally encourage the pedalling action to fall into place. You’ll also start to optimise the use of the power phase from two o’clock to five o’clock (looking at the chain set from the right- hand side); remember, all you are doing from six o’clock to one o’clock is delivering the pedal deftly back to the power phase. Your ankle shouldn’t flex too much and will mostly be flat or with toes slightly pointing downwards at the bottom of each stroke, but this will come naturally and doesn’t need to be focused on as it will be determined by your body’s mechanics and flexibility.

Saddle height: at the bottom of your pedal stroke, your knee should be between 80 and 90 per cent fully extended. it should never be fully extended. Find what works for you, as it’s largely dependent of the flexibility within your hamstrings.

Saddle position: When the cranks are horizontal with the ground – a three o’clock position – your knee should be vertically positioned over the pedal spindle. to start with, always set your saddle to horizontal – this is the standard. avoid changing your saddle tilt, unless you know exactly what you are doing.

Handlebars (width, height and rotation): handlebar width should be roughly equal to shoulder width and height is largely dictated by your preference and comfort. When you purchase your bike, enquire the width that is recommended for you. Generally, the upper arm should be between 80 and 90 degrees to the upper body, which will stabilise the shoulders, minimising hunching, and enable your body to withstand the load that is placed upon it. provided that saddle height and stem length are correct, your hands

should fall naturally on to the hoods, in a neutral handshake position. rotation of the levers is again down to preference, rotated slightly further forwards for improved aerodynamics, and more upright for improved comfort.

Torso angle: to maximise comfort and take load off the lower back, hamstrings and the neck, your torso should sit between 40 and 50 degrees while seated with hands on the hoods. this more relaxed comfortable position will compromise speed while a lower position (between 30 and 40 degrees) will improve aerodynamics and reduce comfort. the more aerodynamic, the more stress placed on the lower back and the more flexibility needed in your hamstrings.

Cleats: place the cleat so that it sits under or slightly behind the ball of your foot. the ball of the foot should be positioned over the pedal spindle. the importance of the shoe/pedal interface and proper cleat alignment is so important, as a problem with the positioning of your cleats can have a knock-on effect causing problems further up the body – for example, on your knee or lower back.

n ‘You wouldn’t drive a car with the seat right forwards if you are 6 ft tall, just as your wife wouldn’t get in the car after you’ve driven it and leave the seat right back. Getting a good bike fit is key for comfort and avoiding problems.’ Clip-in pedals

These are a must for an efficient pedalling style. While the pedals will hold the shoe in place, many can be adjusted to allow some lateral float (movement) while pedalling. When buying cycling shoes, the degree of lateral foot movement can vary between 0–12 degrees depending on which brand you go for. Although the amount of lateral float is a personal choice, if you are new to cycling, opt for a shoe with some movement, as it can be altered until a comfortable position is found, or adjusted should an issue arise.

Sir Bradley W

iggins

SPECIFICS CAN MATTERAndrew Talansky aMeriCan pro CYCLiSt

n ‘i notice if my saddle is off by 1–2mm; if it’s too high, then, when i get off my bike, i am destroyed after the race or, if it’s too low, i can’t put the power out and wonder why i am not going so well. above all the saddle height is the most important for me.’

ABOVE Understand bike basics

P A R T 1 : P R E P A R A T I O N S o M e t i M e S i t i S a B o U t t h e B i k e1 6 1 7

Fixated on the upstrokeDon’t get fixated on the upstroke. Many cyclists work on pulling up, but there’s little research to suggest it’s beneficial to the pedalling stroke. there is some evidence suggesting that forcing the upstroke can actually lead to an increased chance of injury as you begin to use muscles in a slightly unnatural way. remember, going with what feels natural to you is a good starting point.

Pedallingthe key parts of the body involved in the pedal stroke include all the muscles and joints of the legs and the lower back. it’s important these have the appropriate range of motion, muscle length and freedom of movement in order to get optimal transfer of energy from the body into the pedals throughout the pedal stroke. an issue or injury with any of these muscles or joints could create a secondary problem elsewhere. For example, there is good evidence to demonstrate that a lower back issue can create a potential knee problem.

aim to pedal between 80 and 100 rpm; pedal briskly and the mechanics of propelling the bike will naturally encourage the pedalling action to fall into place. You’ll also start to optimise the use of the power phase from two o’clock to five o’clock (looking at the chain set from the right- hand side); remember, all you are doing from six o’clock to one o’clock is delivering the pedal deftly back to the power phase. Your ankle shouldn’t flex too much and will mostly be flat or with toes slightly pointing downwards at the bottom of each stroke, but this will come naturally and doesn’t need to be focused on as it will be determined by your body’s mechanics and flexibility.

Saddle height: at the bottom of your pedal stroke, your knee should be between 80 and 90 per cent fully extended. it should never be fully extended. Find what works for you, as it’s largely dependent of the flexibility within your hamstrings.

Saddle position: When the cranks are horizontal with the ground – a three o’clock position – your knee should be vertically positioned over the pedal spindle. to start with, always set your saddle to horizontal – this is the standard. avoid changing your saddle tilt, unless you know exactly what you are doing.

Handlebars (width, height and rotation): handlebar width should be roughly equal to shoulder width and height is largely dictated by your preference and comfort. When you purchase your bike, enquire the width that is recommended for you. Generally, the upper arm should be between 80 and 90 degrees to the upper body, which will stabilise the shoulders, minimising hunching, and enable your body to withstand the load that is placed upon it. provided that saddle height and stem length are correct, your hands

should fall naturally on to the hoods, in a neutral handshake position. rotation of the levers is again down to preference, rotated slightly further forwards for improved aerodynamics, and more upright for improved comfort.

Torso angle: to maximise comfort and take load off the lower back, hamstrings and the neck, your torso should sit between 40 and 50 degrees while seated with hands on the hoods. this more relaxed comfortable position will compromise speed while a lower position (between 30 and 40 degrees) will improve aerodynamics and reduce comfort. the more aerodynamic, the more stress placed on the lower back and the more flexibility needed in your hamstrings.

Cleats: place the cleat so that it sits under or slightly behind the ball of your foot. the ball of the foot should be positioned over the pedal spindle. the importance of the shoe/pedal interface and proper cleat alignment is so important, as a problem with the positioning of your cleats can have a knock-on effect causing problems further up the body – for example, on your knee or lower back.

n ‘You wouldn’t drive a car with the seat right forwards if you are 6 ft tall, just as your wife wouldn’t get in the car after you’ve driven it and leave the seat right back. Getting a good bike fit is key for comfort and avoiding problems.’ Clip-in pedals

These are a must for an efficient pedalling style. While the pedals will hold the shoe in place, many can be adjusted to allow some lateral float (movement) while pedalling. When buying cycling shoes, the degree of lateral foot movement can vary between 0–12 degrees depending on which brand you go for. Although the amount of lateral float is a personal choice, if you are new to cycling, opt for a shoe with some movement, as it can be altered until a comfortable position is found, or adjusted should an issue arise.

Sir Bradley W

iggins

SPECIFICS CAN MATTERAndrew Talansky aMeriCan pro CYCLiSt

n ‘i notice if my saddle is off by 1–2mm; if it’s too high, then, when i get off my bike, i am destroyed after the race or, if it’s too low, i can’t put the power out and wonder why i am not going so well. above all the saddle height is the most important for me.’

ABOVE Understand bike basics

P A R T 1 : P R E P A R A T I O N S o M e t i M e S i t i S a B o U t t h e B i k e1 6 1 7

once you have a bike that fits and under-stand some fundamentals of the pedalling action, it’s now a case of building a body to ensure you are stable, strong and primed for action, which will undoubtedly see you on your way to Cycling nirvana. of course, aerobic training is a priority for any keen cyclist. But cycling involves the entire body; it’s not just the legs that get the bike moving. a strong core that can withstand the pressures and stresses being placed on it is absolutely critical, not just for boosting your performance but also for preventing injury.

n ‘the older you get or the more you ride, the more you have to work on your core,’ says German pro cyclist, Fabian Wegmann. ‘i focus on my posterior chain exercises to keep my glutes and lower back strong, which really helps me on the bike and has really reduced pain in my lower back after a hard stage. it makes no sense to have good strong legs when your upper body and core can’t hold it and control it; it’s a waste of power. Modern cycling means off-the-bike work like strengthening the core is critical for both comfort and stability.’

Weak core = weak performanceWhen you’re cycling, it’s so important to keep still and steady, like a swan paddling on the water: the top half should be still and majestic while the legs are pedalling furiously underneath your stable body. a weak core will have a negative effect on your stability, and your lumbar/pelvic position (seated riding position) will significantly suffer. this can lead to excessive side-to-side movement, otherwise known as rocking. although it might seem like a trivial issue, it’s anything but, because you will lose power in your legs as you start to use your primary movers that power the bike and move you forwards – such as your gluteals (buttocks) and quadriceps (thigh) muscles – to compensate and keep you still. put simply, the power you should be generating to propel the bike is now being wasted through your body. rocking may even contribute to saddle sores due to excessive friction being generated, an additional concern you don’t need.

in order to now sustain speed – without the use of the muscles you should predominantly use for pedalling – you may have to call upon other muscles such as your hamstrings to help. and if they aren’t conditioned or prepared, this could

Five minutes a day is all i need to keep certain muscles activated and engaged. it’s about knowing and finding out what works for you to keep your body strong on the bike. Dan Martin iriSh pro CYCLiSt anD toUr De FranCe StaGe Winner ’

2 CORE STRENGTH: A VITAL COMPONENT

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‘ABOVE Core strength improves cycling stability

BELOW Core strength helps stability

C o r e S t r e n G t h : a v i t a L C o M p o n e n t 1 9

once you have a bike that fits and under-stand some fundamentals of the pedalling action, it’s now a case of building a body to ensure you are stable, strong and primed for action, which will undoubtedly see you on your way to Cycling nirvana. of course, aerobic training is a priority for any keen cyclist. But cycling involves the entire body; it’s not just the legs that get the bike moving. a strong core that can withstand the pressures and stresses being placed on it is absolutely critical, not just for boosting your performance but also for preventing injury.

n ‘the older you get or the more you ride, the more you have to work on your core,’ says German pro cyclist, Fabian Wegmann. ‘i focus on my posterior chain exercises to keep my glutes and lower back strong, which really helps me on the bike and has really reduced pain in my lower back after a hard stage. it makes no sense to have good strong legs when your upper body and core can’t hold it and control it; it’s a waste of power. Modern cycling means off-the-bike work like strengthening the core is critical for both comfort and stability.’

Weak core = weak performanceWhen you’re cycling, it’s so important to keep still and steady, like a swan paddling on the water: the top half should be still and majestic while the legs are pedalling furiously underneath your stable body. a weak core will have a negative effect on your stability, and your lumbar/pelvic position (seated riding position) will significantly suffer. this can lead to excessive side-to-side movement, otherwise known as rocking. although it might seem like a trivial issue, it’s anything but, because you will lose power in your legs as you start to use your primary movers that power the bike and move you forwards – such as your gluteals (buttocks) and quadriceps (thigh) muscles – to compensate and keep you still. put simply, the power you should be generating to propel the bike is now being wasted through your body. rocking may even contribute to saddle sores due to excessive friction being generated, an additional concern you don’t need.

in order to now sustain speed – without the use of the muscles you should predominantly use for pedalling – you may have to call upon other muscles such as your hamstrings to help. and if they aren’t conditioned or prepared, this could

Five minutes a day is all i need to keep certain muscles activated and engaged. it’s about knowing and finding out what works for you to keep your body strong on the bike. Dan Martin iriSh pro CYCLiSt anD toUr De FranCe StaGe Winner ’

2 CORE STRENGTH: A VITAL COMPONENT

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‘ABOVE Core strength improves cycling stability

BELOW Core strength helps stability

C o r e S t r e n G t h : a v i t a L C o M p o n e n t 1 9

The Core – Far from being the visible musclesWhenever the core is mentioned, the superficial muscles of the torso such as the abdominal ‘six-pack’ muscles may spring to mind. However, it is often the deeper muscles that aren’t necessarily in view that make up the ‘real’ core and its weakness and imbalance in these muscles that can lead to injury.

MUSCLeS oF the aBDoMinaL WaLL

MUSCLeS oF the BaCk

result in pain elsewhere. For example, one cause of lower back pain could be insufficiently conditioned hamstring muscles.

the moment your body starts adjusting and compensating and as you move away from your ideal position, your set-up on the bike is being compromised. this can have a domino effect and lead to the development of pain and injuries elsewhere and notably hamper your performance. all the muscles are interconnected, they seldom work in isolation, and if there’s any sort of muscular imbalance, other muscles will try and compensate to help and your body may naturally adjust itself. once you can no longer compensate or adapt, pain and injury can creep in.

it requires just a little dedication and some aptitude and within a couple of weeks, you will improve your power to transfer through the pedals, your stability on the bike and reduce your chances of developing injuries.

BELIEVE IN CORE WORKTyler Farrar aMeriCan pro CYCLiSt

n ‘i’m a big believer in core work. it improves my energy transfer on the bike and helps prevent injuries. Cycling naturally strengthens some muscles but weakens others; that’s why most pros slouch when they walk. i have specific gym days that involve core activities, where i’ll spend an hour going through exercises, for example squats and dead lifting where you use the whole core to stabilise. i try to keep it cycling-specific, and finish every gym session with a difficult core workout where i’ll do core exercises to fatigue.’

See the rehab toolkit for a comprehensive core exercise programme.

Pectoralis major

external oblique

internal oblique

serratus anterior

latissimus dorsi

Rhomboid minorSerratus posterior superior

Rhomboid major

Latissimus dorsi

External oblique

sternocleidomastoid

trapezius

spine of scapula

deltoid

infraspinatus fascia

teres minor

teres major

latissimus dorsi

thoracolumbar fascia

iliac crest

Internal oblique

Gluteus maximus

Serraturs anterior

Erector spinae

Serraturs posterior inferior

semispinalis capitis

splenius capitis

splenius cervicis

levator scapulae

supraspinatus

external oblique

internal oblique

external intercostal

rectus abdominis

tendinous inscription

deltoid

linea albaexternal oblique aponeurosis

rectus sheath

umbilicus

inguinal ligament

NOTE the underlined muscles are the key ‘core’ muscles

CYCLING NIRVANADaryl Impey SoUth aFriCa | FirSt aFriCan

to Wear the YeLLoW JerSeY at the toUr De FranCe

n ‘My Cycling nirvana without question was the first day in the yellow jersey at the tour de France in 2013. Just wearing the jersey took away any pain and made the whole day feel effortless. they say the yellow jersey gives you wings, i can attest to that. Maybe i was focusing on how awesome the moment was and how big it was that any pain i was experiencing, because of how hard the stage was, was worth it. What a special day.’

C o r e S t r e n G t h : a v i t a L C o M p o n e n t

The PFC core strengthening routine (see page 202) helps to both directly and indirectly strengthen these core muscles.

P A R T 1 : P R E P A R A T I O N2 0 2 1

The Core – Far from being the visible musclesWhenever the core is mentioned, the superficial muscles of the torso such as the abdominal ‘six-pack’ muscles may spring to mind. However, it is often the deeper muscles that aren’t necessarily in view that make up the ‘real’ core and its weakness and imbalance in these muscles that can lead to injury.

MUSCLeS oF the aBDoMinaL WaLL

MUSCLeS oF the BaCk

result in pain elsewhere. For example, one cause of lower back pain could be insufficiently conditioned hamstring muscles.

the moment your body starts adjusting and compensating and as you move away from your ideal position, your set-up on the bike is being compromised. this can have a domino effect and lead to the development of pain and injuries elsewhere and notably hamper your performance. all the muscles are interconnected, they seldom work in isolation, and if there’s any sort of muscular imbalance, other muscles will try and compensate to help and your body may naturally adjust itself. once you can no longer compensate or adapt, pain and injury can creep in.

it requires just a little dedication and some aptitude and within a couple of weeks, you will improve your power to transfer through the pedals, your stability on the bike and reduce your chances of developing injuries.

BELIEVE IN CORE WORKTyler Farrar aMeriCan pro CYCLiSt

n ‘i’m a big believer in core work. it improves my energy transfer on the bike and helps prevent injuries. Cycling naturally strengthens some muscles but weakens others; that’s why most pros slouch when they walk. i have specific gym days that involve core activities, where i’ll spend an hour going through exercises, for example squats and dead lifting where you use the whole core to stabilise. i try to keep it cycling-specific, and finish every gym session with a difficult core workout where i’ll do core exercises to fatigue.’

See the rehab toolkit for a comprehensive core exercise programme.

Pectoralis major

external oblique

internal oblique

serratus anterior

latissimus dorsi

Rhomboid minorSerratus posterior superior

Rhomboid major

Latissimus dorsi

External oblique

sternocleidomastoid

trapezius

spine of scapula

deltoid

infraspinatus fascia

teres minor

teres major

latissimus dorsi

thoracolumbar fascia

iliac crest

Internal oblique

Gluteus maximus

Serraturs anterior

Erector spinae

Serraturs posterior inferior

semispinalis capitis

splenius capitis

splenius cervicis

levator scapulae

supraspinatus

external oblique

internal oblique

external intercostal

rectus abdominis

tendinous inscription

deltoid

linea albaexternal oblique aponeurosis

rectus sheath

umbilicus

inguinal ligament

NOTE the underlined muscles are the key ‘core’ muscles

CYCLING NIRVANADaryl Impey SoUth aFriCa | FirSt aFriCan

to Wear the YeLLoW JerSeY at the toUr De FranCe

n ‘My Cycling nirvana without question was the first day in the yellow jersey at the tour de France in 2013. Just wearing the jersey took away any pain and made the whole day feel effortless. they say the yellow jersey gives you wings, i can attest to that. Maybe i was focusing on how awesome the moment was and how big it was that any pain i was experiencing, because of how hard the stage was, was worth it. What a special day.’

C o r e S t r e n G t h : a v i t a L C o M p o n e n t

The PFC core strengthening routine (see page 202) helps to both directly and indirectly strengthen these core muscles.

P A R T 1 : P R E P A R A T I O N2 0 2 1

• reduce sports-related musculoskeletal injuries by increasing the elasticity of muscles. Strains and tears are often a result of an abrupt, forceful muscle action where muscle fibres suddenly lengthen and a cold muscle will significantly increase the chances of muscle injury. a warm muscle is a looser, suppler, and more flexible muscle, which will be far more tolerant of forces and movement.

• an increased cardiac output means elevated blood flow so more blood is pumped around the body faster, carrying oxygen, nutrients and minerals to the working muscles.

• Muscles contract more forcefully and relax far quicker, enhancing both speed and strength.

• increased speed of nerve impulses and heightened sensitivity of nerve receptors. During the initial onset of exercise, faster signalling within the body occurs.

What constitutes a warm-up?is a slow five-minute spin of the legs an adequate warm-up or should the body be pushed close to the point of fatigue in order to prepare the body for peak performance? if you’re competing in a 10-mile time trial, should the warm-up replicate the event and is that same warm-up necessary for a 50- or 100-mile sportive? and what about stretches, should they be incorporated into a warm-up and if so, what type?

these are all valid questions, and the truth is, there isn’t any one specific way to warm up. Warm-ups can be systemic on the bike, or they

Warm-ups and stretching – it seems an unlikely topic to cause friction, but sport scientists can’t quite agree on how beneficial they are. While various studies have shown that a decent warm-up can improve performance and reduce injury, others have shown it has little effect and some have even found them to be detrimental if the intensity of the workout isn’t correctly tailored to the sport. So let’s try and clear it up: some form of warm-up is necessary for cycling, and we’ll explain why. the key is making sure it’s the right type of warm-up for the intensity and length of ride you’re doing that day.

the exercises i do give my body proper activation and my mind a few minutes to drift off before a hard workout or competition. an efficient warm-up is a true way to connect the mind and body. Lucas Euser aMeriCan pro CYCLiSt anD UniveSt GranD priX Winner

ABOVE an unconventional way to stretch, best left to the pros

3 WARMING UP TO THE IDEA OF WARM-UPS

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can be exercises off the bike to get the muscles activated and ready for action. When you’re watching tv coverage in the run-up to cycling events you’ll see a whole range of warm-ups taking place, yet they all serve a similar purpose. For example, during Grand tours before time trials, you’ll see the pros spinning away on a home trainer, following structured plans, working to certain intensities, while concentrating on cadence and effort. it’s a workout in itself, but they’re preparing their body, so that they’re ready to go from the starting gate. on other race days that start off more ‘easily’, you’ll regularly find riders using the neutral zone – the 5–10 km as they roll out of town to the official start of the day’s race – to loosen and warm up.

‘

ABOVE Loosening up may be part of a warm up

Warm-UpsThe purpose of a warm-upthe purpose of a warm-up is to, quite literally, ‘warm up’ the body by increasing core body temperature. an increase of 1–2˚C will create a number of physiological changes that will have a significant positive effect on performance, such as:

P A R T 1 : P R E P A R A T I O N W a r M i n G U p t o t h e i D e a o F W a r M - U p S2 2 2 3

• reduce sports-related musculoskeletal injuries by increasing the elasticity of muscles. Strains and tears are often a result of an abrupt, forceful muscle action where muscle fibres suddenly lengthen and a cold muscle will significantly increase the chances of muscle injury. a warm muscle is a looser, suppler, and more flexible muscle, which will be far more tolerant of forces and movement.

• an increased cardiac output means elevated blood flow so more blood is pumped around the body faster, carrying oxygen, nutrients and minerals to the working muscles.

• Muscles contract more forcefully and relax far quicker, enhancing both speed and strength.

• increased speed of nerve impulses and heightened sensitivity of nerve receptors. During the initial onset of exercise, faster signalling within the body occurs.

What constitutes a warm-up?is a slow five-minute spin of the legs an adequate warm-up or should the body be pushed close to the point of fatigue in order to prepare the body for peak performance? if you’re competing in a 10-mile time trial, should the warm-up replicate the event and is that same warm-up necessary for a 50- or 100-mile sportive? and what about stretches, should they be incorporated into a warm-up and if so, what type?

these are all valid questions, and the truth is, there isn’t any one specific way to warm up. Warm-ups can be systemic on the bike, or they

Warm-ups and stretching – it seems an unlikely topic to cause friction, but sport scientists can’t quite agree on how beneficial they are. While various studies have shown that a decent warm-up can improve performance and reduce injury, others have shown it has little effect and some have even found them to be detrimental if the intensity of the workout isn’t correctly tailored to the sport. So let’s try and clear it up: some form of warm-up is necessary for cycling, and we’ll explain why. the key is making sure it’s the right type of warm-up for the intensity and length of ride you’re doing that day.

the exercises i do give my body proper activation and my mind a few minutes to drift off before a hard workout or competition. an efficient warm-up is a true way to connect the mind and body. Lucas Euser aMeriCan pro CYCLiSt anD UniveSt GranD priX Winner

ABOVE an unconventional way to stretch, best left to the pros

3 WARMING UP TO THE IDEA OF WARM-UPS

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AP

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can be exercises off the bike to get the muscles activated and ready for action. When you’re watching tv coverage in the run-up to cycling events you’ll see a whole range of warm-ups taking place, yet they all serve a similar purpose. For example, during Grand tours before time trials, you’ll see the pros spinning away on a home trainer, following structured plans, working to certain intensities, while concentrating on cadence and effort. it’s a workout in itself, but they’re preparing their body, so that they’re ready to go from the starting gate. on other race days that start off more ‘easily’, you’ll regularly find riders using the neutral zone – the 5–10 km as they roll out of town to the official start of the day’s race – to loosen and warm up.

‘

ABOVE Loosening up may be part of a warm up

Warm-UpsThe purpose of a warm-upthe purpose of a warm-up is to, quite literally, ‘warm up’ the body by increasing core body temperature. an increase of 1–2˚C will create a number of physiological changes that will have a significant positive effect on performance, such as:

P A R T 1 : P R E P A R A T I O N W a r M i n G U p t o t h e i D e a o F W a r M - U p S2 2 2 3

Before Caleb even gets on the bike he will stretch specific parts of the body. a lot of other pros do, too.

n ‘i have a small core activation routine i do before heading out,’ says tyler Farrar. ‘Lower back, muscle activation, leg movements, superman track, some lying, some sitting and some standing exercises, some lunge work and shoulder mobility. it takes no more than five minutes, and it feels like i’m turning everything on, and straightens me out before i ride.’

and they’re right to do so. Stretching, specifically dynamic stretching, is appropriate as part of an active warm-up. For many years, it was originally thought that static stretching – holding a position to its farthest point and maintaining it – was best to loosen muscles prior to training or competition. however, it’s now advocated that the use of dynamic stretching is a more beneficial warm-up because according to research it improves the muscles’ sustainable power and endurance.

Dynamic stretching is when muscles are stretched through their range of motion relatively swiftly, allowing the muscles to maintain their pliability. it involves moving parts of your body and gradually increasing reach and speed of movement. What’s important to note is that dynamic stretches place emphasis on actively moving a joint through the range of motion that is specific for the sport.

For cyclists, it’s beneficial to have a certain degree of movement in joints such as the ankles, knees and hips so that flexibility doesn’t diminish your ability to hold good posture on the bike. Joints that can actively perform their full range of movement will also aid the pedalling action and performance. For example, if your ankle isn’t able to move freely and is too tight, you may end up putting too much pressure on the knee and hips, affecting the kinematic chain, and if other structures of the chain aren’t able to bear the load, injuries may occur.

that counts, but rather what it consists of, how it activates parts of the body and that it raises body temperature.

So how do you know when the body is sufficiently warmed up? it’s important to realise that there’s a fine line between a warm-up that will signal the physiological changes you are looking for, and a warm-up that starts to eat away at precious energy levels. a reliable, quick barometer that will tell if you are suitably warm for exercise is when you can almost feel a bead of sweat about to drop down your forehead. Why? Well, in order to offload the extra heat that is being produced, the body’s first mechanism is to sweat – simple. otherwise, feel inside your jersey, if it’s clammy, you’ve started sweating and you’re warmed up.

to optimise performance and minimise injury, you must be sufficiently warmed up before riding hard. But there’s another piece to the puzzle…

Stretchingn ‘When i’m heading out on a long ride, i’ll take 20 to 30 minutes to begin with, to spin my legs easily,’ says american pro cyclist, Caleb Fairly. ‘But before i get on my bike, i’ll also do some glute and hamstring dynamic stretches and specific movement preparation to get the muscles firing and activated.’

n ‘if i’m doing a time trial when i know i need to go flat out 100 per cent from the line, then i’ll do a specific, deliberate warm-up to get the body going and ready to race,’ says Canadian pro cyclist and 2012 Giro d’italia winner, ryder hesjedal. ‘the majority

of pro races have a 5 km or so neutral zone so you’ll roll out easy and use this as the warm-up, but if you’re trying to get in the day’s breakaway or the stage starts up a mountain then i’ll warm up as i don’t want to get caught cold. if you see a whole team on the rollers before the start of a stage, buckle up as they’re going to make the race hard, right from the start.’

as ryder points out, for short, specific sessions that require the body to be performing at its peak, it’s imperative that your body is prepared and ready. Suddenly forcing cold muscles into all-out effort increases the chances of muscle tears and injury.

But what about rides that don’t require such intense efforts straight away – is an intense warm-up necessary? the answer is no, and a slower, easier warm-up will suffice. For example, if you’re heading out on a Sunday morning ride, then riding moderately, gradually increasing the intensity for the first 10–20 minutes, will be enough to raise body temperature by 1–2˚ – which is the important factor – and prepare the body. and yes, you guessed it, if it’s cold outside to begin with, your warm-up may need to be longer by 10–15 minutes or so to have the same effect.

remember, when performing warm-ups, it’s not necessarily the duration of the warm-up

BELOW Stretching before the start of a race may help

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Tyler Farrar

P A R T 1 : P R E P A R A T I O N W a r M i n G U p t o t h e i D e a o F W a r M - U p S2 4 2 5

Before Caleb even gets on the bike he will stretch specific parts of the body. a lot of other pros do, too.

n ‘i have a small core activation routine i do before heading out,’ says tyler Farrar. ‘Lower back, muscle activation, leg movements, superman track, some lying, some sitting and some standing exercises, some lunge work and shoulder mobility. it takes no more than five minutes, and it feels like i’m turning everything on, and straightens me out before i ride.’

and they’re right to do so. Stretching, specifically dynamic stretching, is appropriate as part of an active warm-up. For many years, it was originally thought that static stretching – holding a position to its farthest point and maintaining it – was best to loosen muscles prior to training or competition. however, it’s now advocated that the use of dynamic stretching is a more beneficial warm-up because according to research it improves the muscles’ sustainable power and endurance.

Dynamic stretching is when muscles are stretched through their range of motion relatively swiftly, allowing the muscles to maintain their pliability. it involves moving parts of your body and gradually increasing reach and speed of movement. What’s important to note is that dynamic stretches place emphasis on actively moving a joint through the range of motion that is specific for the sport.

For cyclists, it’s beneficial to have a certain degree of movement in joints such as the ankles, knees and hips so that flexibility doesn’t diminish your ability to hold good posture on the bike. Joints that can actively perform their full range of movement will also aid the pedalling action and performance. For example, if your ankle isn’t able to move freely and is too tight, you may end up putting too much pressure on the knee and hips, affecting the kinematic chain, and if other structures of the chain aren’t able to bear the load, injuries may occur.

that counts, but rather what it consists of, how it activates parts of the body and that it raises body temperature.

So how do you know when the body is sufficiently warmed up? it’s important to realise that there’s a fine line between a warm-up that will signal the physiological changes you are looking for, and a warm-up that starts to eat away at precious energy levels. a reliable, quick barometer that will tell if you are suitably warm for exercise is when you can almost feel a bead of sweat about to drop down your forehead. Why? Well, in order to offload the extra heat that is being produced, the body’s first mechanism is to sweat – simple. otherwise, feel inside your jersey, if it’s clammy, you’ve started sweating and you’re warmed up.

to optimise performance and minimise injury, you must be sufficiently warmed up before riding hard. But there’s another piece to the puzzle…

Stretchingn ‘When i’m heading out on a long ride, i’ll take 20 to 30 minutes to begin with, to spin my legs easily,’ says american pro cyclist, Caleb Fairly. ‘But before i get on my bike, i’ll also do some glute and hamstring dynamic stretches and specific movement preparation to get the muscles firing and activated.’

n ‘if i’m doing a time trial when i know i need to go flat out 100 per cent from the line, then i’ll do a specific, deliberate warm-up to get the body going and ready to race,’ says Canadian pro cyclist and 2012 Giro d’italia winner, ryder hesjedal. ‘the majority

of pro races have a 5 km or so neutral zone so you’ll roll out easy and use this as the warm-up, but if you’re trying to get in the day’s breakaway or the stage starts up a mountain then i’ll warm up as i don’t want to get caught cold. if you see a whole team on the rollers before the start of a stage, buckle up as they’re going to make the race hard, right from the start.’

as ryder points out, for short, specific sessions that require the body to be performing at its peak, it’s imperative that your body is prepared and ready. Suddenly forcing cold muscles into all-out effort increases the chances of muscle tears and injury.

But what about rides that don’t require such intense efforts straight away – is an intense warm-up necessary? the answer is no, and a slower, easier warm-up will suffice. For example, if you’re heading out on a Sunday morning ride, then riding moderately, gradually increasing the intensity for the first 10–20 minutes, will be enough to raise body temperature by 1–2˚ – which is the important factor – and prepare the body. and yes, you guessed it, if it’s cold outside to begin with, your warm-up may need to be longer by 10–15 minutes or so to have the same effect.

remember, when performing warm-ups, it’s not necessarily the duration of the warm-up

BELOW Stretching before the start of a race may help

Ryd

er H

esje

dal

Cale

b Fa

irly

Tyler Farrar

P A R T 1 : P R E P A R A T I O N W a r M i n G U p t o t h e i D e a o F W a r M - U p S2 4 2 5

http://www.bloomsbury.com/uk/the-pain-free-cyclist-9781472906595/