You've started already, haven't you. Dreaming, that is, of that long bike ride planned for the summer. A tour around the coast, maybe. There's nothing wrong with dreaming, as long as you don't let the rose-coloured lenses of your spectacles prevent you from being fully prepared for the various physical problems that lie in wait on long rides, ready to turn your dreams into nightmares. Here are some of the common problems you should be prepared for...
Overdoing It
It wouldn't be clever for anybody to attempt any kind of long ride without putting in some long, steady training rides beforehand to build endurance of body, mind and spirit. Even if you have taken this step, though, make sure that you get adequate rest during your big ride -- there is a limit to how much exercise any biological engine can take before various parts start to break down.
If you're in a hot place, it goes without saying that you need to take your cycling easy until you have acclimatised. And drink lots, of course. The body can sweat out as much as three litres per hour in hot conditions, though you are more likely to be losing closer to one litre per hour. You must replace at least a decent proportion of this. If you don't drink enough, your body will dehydrate. As your body dehydrates, it can overheat in a shockingly short space of time, and you can suffer heat cramps, heat exhaustion and heatstroke. Heatstroke is the most serious -- it is a life-threatening matter if you let yourself overheat to this extent.
Saddle-Soreness
The term saddle-soreness incorporates everything from bruising to boils to chafing on the undercarriage or inner thighs. Friction, sweat and direct gbh are all major contributing factors. If you don't prepare for this potential problem, saddle-soreness could hold up your ride by many days, especially if the area becomes infected. Five of the best ways of avoiding this torture are:
1) Invest in a suspension seatpost.
2) Take all the time you need to find the saddle best suited to your particular rear end for a long outing, and to get the height and angle spot on.
3) Wear quality cycling shorts. The chamois - that strategically placed piece of padding - will wick away sweat from the skin and prevent chafing.
4) Smear Vaseline onto the areas of your nether regions susceptible to friction when riding.
5) Make sure yourself and your shorts are clean when you put them on before each day's ride, and wash yourself thoroughly at the end of the ride. Staying bacteria-free is crucial.
Back Pain
When suffering from back pain, popping pills to mask the discomfort might allow you to continue cycling in the short-term, but, as with any part of the body, 'No pain, no gain' is not a maxim that you would be wise to follow; if there is pain, the only thing you are likely to gain from gritting your teeth and pushing on is more serious pain and injury. You need a professional medical assessment as soon as possible.
There are many possible causes of back pain, from a fall to a prolapsed disc. Your bike might be the wrong size and/or set up poorly (which is a major cause of aches and pains in other parts of your body too -- necks and knees being prime examples). Being too stretched out on the bike, for instance, can cause your back to protest loudly.
When riding, keep your back as flat as possible, not allowing it to hunch over. Mind you, staying locked in one riding position for a long time isn't recommended either. Change your grip regularly, sit up for a while, get out of the saddle occasionally, do some gentle stretches. It all helps.
Stretching and strengthening relevant muscles is the way to avoid many cases of back pain. For instance, strengthening the abdominal muscles helps to protect the lower back. Having said that, unless you want to risk worse pain, you must use the right exercises and carry them out correctly. And only stretch and strengthen when you are pain-free to start with.
Of course, it's unlikely that you will be able to prevent every trace of physical discomfort on a long-distance ride, but, with a bit planning, the ride can certainly be more of a dream than a nightmare.
WARNING: All information in this article is general in scope and does not constitute advice. Always seek personal professional advice before making any decision or applying anything mentioned in any way. Use of information on this page is entirely at your own risk.
Overdoing It
It wouldn't be clever for anybody to attempt any kind of long ride without putting in some long, steady training rides beforehand to build endurance of body, mind and spirit. Even if you have taken this step, though, make sure that you get adequate rest during your big ride -- there is a limit to how much exercise any biological engine can take before various parts start to break down.
If you're in a hot place, it goes without saying that you need to take your cycling easy until you have acclimatised. And drink lots, of course. The body can sweat out as much as three litres per hour in hot conditions, though you are more likely to be losing closer to one litre per hour. You must replace at least a decent proportion of this. If you don't drink enough, your body will dehydrate. As your body dehydrates, it can overheat in a shockingly short space of time, and you can suffer heat cramps, heat exhaustion and heatstroke. Heatstroke is the most serious -- it is a life-threatening matter if you let yourself overheat to this extent.
Saddle-Soreness
The term saddle-soreness incorporates everything from bruising to boils to chafing on the undercarriage or inner thighs. Friction, sweat and direct gbh are all major contributing factors. If you don't prepare for this potential problem, saddle-soreness could hold up your ride by many days, especially if the area becomes infected. Five of the best ways of avoiding this torture are:
1) Invest in a suspension seatpost.
2) Take all the time you need to find the saddle best suited to your particular rear end for a long outing, and to get the height and angle spot on.
3) Wear quality cycling shorts. The chamois - that strategically placed piece of padding - will wick away sweat from the skin and prevent chafing.
4) Smear Vaseline onto the areas of your nether regions susceptible to friction when riding.
5) Make sure yourself and your shorts are clean when you put them on before each day's ride, and wash yourself thoroughly at the end of the ride. Staying bacteria-free is crucial.
Back Pain
When suffering from back pain, popping pills to mask the discomfort might allow you to continue cycling in the short-term, but, as with any part of the body, 'No pain, no gain' is not a maxim that you would be wise to follow; if there is pain, the only thing you are likely to gain from gritting your teeth and pushing on is more serious pain and injury. You need a professional medical assessment as soon as possible.
There are many possible causes of back pain, from a fall to a prolapsed disc. Your bike might be the wrong size and/or set up poorly (which is a major cause of aches and pains in other parts of your body too -- necks and knees being prime examples). Being too stretched out on the bike, for instance, can cause your back to protest loudly.
When riding, keep your back as flat as possible, not allowing it to hunch over. Mind you, staying locked in one riding position for a long time isn't recommended either. Change your grip regularly, sit up for a while, get out of the saddle occasionally, do some gentle stretches. It all helps.
Stretching and strengthening relevant muscles is the way to avoid many cases of back pain. For instance, strengthening the abdominal muscles helps to protect the lower back. Having said that, unless you want to risk worse pain, you must use the right exercises and carry them out correctly. And only stretch and strengthen when you are pain-free to start with.
Of course, it's unlikely that you will be able to prevent every trace of physical discomfort on a long-distance ride, but, with a bit planning, the ride can certainly be more of a dream than a nightmare.
WARNING: All information in this article is general in scope and does not constitute advice. Always seek personal professional advice before making any decision or applying anything mentioned in any way. Use of information on this page is entirely at your own risk.
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