We see seasonal trends in our patients at COOR Wellness and we try our hardest to support our clients before they need an appointment. For instance in January, we posted a graphic reminding our followers that the Crossfit Open is coming up. The goal was to remind our Crossfit patients to start their prehab before a need to rehab an injury. The weather in Grand Junction and Fruita is going to be excellent for cycling. This article is aiming to protect our patients from early season cycling troubles. Here are the COOR Wellness 5 Tips For an Awesome Cycling Season.
Start Reasonably
Spinning on a spin bike all winter is great for your legs and heart. It also is great for meeting friends and staying fit. There are obvious drawbacks though. The geometry on the spin bike you’ve been using all winter is likely much different than your mountain or road bike.
As you transition to two wheels from the stationary spin bike you’ll need to load your soft connective tissues reasonably. Our muscles, ligaments and tendons strengthen based on the demands placed on them. But going from 45 minutes on the spin bike to 2 hours on your trusted two wheeler may produce inflammation in your soft-tissues.
Try working up to your ideal ride time by doing incremental ride lengths. For instance if you’ve been doing 45 minute spin classes start with a 60 minute ride followed by a 75 minute ride. Then increase the length proportionally.
Condition your soft-tissues
There are additional ways condition your soft-tissues. Another strategy that we recommend is preparing your neck and back for the weight of your helmet. You can accomplish this by wearing your helmet while you’re doing chores around the house. This is more appropriate for our motor cycling enthusiasts but it also applies to our cycling patients. And while it may be goofy to wear your cycling helmet around the house if it helps you enjoy your time on the saddle it may be worth it.
Prep your muscles and joints
How many people actually stretch or warm up before they ride in the spring? While we don’t have actual statistics for you, we can say from personal experience that it’s not that many. We challenge you to watch your cycling friends this spring. Our guess is you may see them stretch their legs but how many will warm up their shoulders, neck and back?
Here are a couple basic things you can do to help:
Strengthen your shoulders and back
Strengthening your back and shoulders will make riding a lot more enjoyable. You can perform a couple simple things at home to make your time on the saddle pain free. This video has Dr. Stuart McGill, the most respected leader in spinal health, going over a few good examples of things you can do to prepare for cycling season.
Hydration and nutrition
Our bodies are made up of the fluids and fuels we add to them. We believe if you’re drinking adequate quality water before, during and after your rides you’ll have less aches and pains. Furthermore, we recommend you plan to have quality protein combined with foods high in vitamin C after your rides. An example of a great post ride meal may look like this.
The lean chicken is a good source of protein and strawberries are high in quality vitamin C. Both of these nutrients are helpful in recovery and strengthening our tissues after physical activities like cycling.
We’re happy to help you with your chiropractic and functional movement needs in Grand Junction, Colorado. If you need help after riding, please let us know or click here to schedule an appointment. And if you know people who can use these tips please share this on your social media pages.