Cycling thread

[Black Belt Jones]

I cycled through the whole winter and a big ride every weekend so having done some reading it could be overuse, imbalance on the pedals, pushing too hard or all three.

I thought cycling would be a sport I wouldn’t get injured doing but i also think my knees are shot from many injuries over the years.

Physio is usually worth a couple of sessions - if you know a good one yourself or personal recommendation from a friend (pref with experience of cycling)- just 1 or 2 sessions they will tell you what's wrong and what to do about it, then it's on you to do the exercises (the hard bit!).

You can stress the knee doing stuff like riding fixed gear bikes in too big a gear, but that's more of a student thing - wouldn't be that common riding a geared bike but it's impossible to say really. Bike setup is obv very important but as long as it's in the ballpark of sensible it's something you just need to experiment with. If I've not worked my hip flexors for a while and go on a long ride then saddle at the 'correct' height will reliably flare up my right hamstring, and lowering it a few mm calms it down - stuff like that.
Riding with other people who know cycling is useful if you do that? Just in case there's something unusual with your position.

 

[BlueToff]

A few mates have given me suggestions. It’s not even the knee I’ve dislocated twice and had all the issues with.

I think riding without cleats has not helped so I’m sorting that ASAP.

Have you been through this? It’s less sore today so will try some exercises tonight.

Nothing more than general fatigue mate. I've had the odd muscle tweak, but I have been riding with cleats now since last May. I do 10 mins of stretching after every run/ride, and if I'm on a day off from running/cycling (like today) I'll do 20-25 mins yoga. Lots of foam rolling too.

How far do you ride, and how often?

I tend to do more consistent, shorter rides (as in 25-35k) and then the odd big one.

 

[Tigger]

After a mountain bike but literally ever shop has no stock.

Not sure on your budget but for a cheaper hard tail it's hard to beat the Voodoo Bizango from Halfords. Great spec and ride for the cost, think they are about £600.

 

[Deulofeumygod]

Physio is usually worth a couple of sessions - if you know a good one yourself or personal recommendation from a friend (pref with experience of cycling)- just 1 or 2 sessions they will tell you what's wrong and what to do about it, then it's on you to do the exercises (the hard bit!).

You can stress the knee doing stuff like riding fixed gear bikes in too big a gear, but that's more of a student thing - wouldn't be that common riding a geared bike but it's impossible to say really. Bike setup is obv very important but as long as it's in the ballpark of sensible it's something you just need to experiment with. If I've not worked my hip flexors for a while and go on a long ride then saddle at the 'correct' height will reliably flare up my right hamstring, and lowering it a few mm calms it down - stuff like that.
Riding with other people who know cycling is useful if you do that? Just in case there's something unusual with your position.

Really helpful.

A mate who I ride with thinks I push in a higher gear than needed.

I have a good physio so may book a session and have it looked at.

It is less painful today so will try some exercises tonight.

thanks!

 

[Deulofeumygod]

Nothing more than general fatigue mate. I've had the odd muscle tweak, but I have been riding with cleats now since last May. I do 10 mins of stretching after every run/ride, and if I'm on a day off from running/cycling (like today) I'll do 20-25 mins yoga. Lots of foam rolling too.

How far do you ride, and how often?

I tend to do more consistent, shorter rides (as in 25-35k) and then the odd big one.

Yoga is something I have tried but struggled with. Stretching is an excellent shout.

I ride 15 k to and from work each weekday and between 100-150k at the weekend.

 

[Black Belt Jones]

This yoga vid is good (although it's focussed on the back) - she has a few cycling related routines up.



lol at wheel pose - not for me in this lifetime.

 

[BlueToff]

Yoga is something I have tried but struggled with. Stretching is an excellent shout.

I ride 15 k to and from work each weekday and between 100-150k at the weekend.

Ah, so you're doing a hell of a lot then!

Maybe try and tone it down at the weekends? Maybe a 60k ride one weekend, then go two rides of 30-40k the weekend after etc?

Then maybe incorporate one long, long ride in a month? Just to manage your body ahead of the summer, when you'll probably be wanting to get out whenever possible?

 

[SerenityNigh]

Ah, so you're doing a hell of a lot then!

Maybe try and tone it down at the weekends? Maybe a 60k ride one weekend, then go two rides of 30-40k the weekend after etc?

Then maybe incorporate one long, long ride in a month? Just to manage your body ahead of the summer, when you'll probably be wanting to get out whenever possible?

this is good advice, and maybe take a few days off during the week as well just to give the legs some rest (I know that changes commuting habits, but may be worth it). transferring running background here but maybe going easy just 2 weekends and maybe give a rest 1-2 days on the commute would be enough to be rid of the pain, then could return to a low intensity high volume workload. most training gains will be had through volume and not intensity anyway (insert bias towards Lydiardian training methods for distance runners, exits thread now...)

 

[Deulofeumygod]

I was loving it so much and did not think I would have any problems but both of your advice is good. I think toning it down will help. Annoying though!

This is the only thing I do for myself which is why the big ride on a saturday or sunday is so important. I do a lot of hills as well.

 

[arminisgod]

Got tendonitis in my left knee from cycling. Was really enjoying a big ride every weekend but have to rest now. Gutted.

grim. I developed it 4 years ago, still struggle with it. All because i moved my saddle forward to be more agressive

 

[BlueToff]

I was loving it so much and did not think I would have any problems but both of your advice is good. I think toning it down will help. Annoying though!

This is the only thing I do for myself which is why the big ride on a saturday or sunday is so important. I do a lot of hills as well.

Yep I fully understand mate, it's so addictive (in a good way) and really important to get out.

All about managing your body though. If you can incorporate some deep stretching and maybe weights if you have any on a rest day, then you can still feel like you've done something - maybe a long walk (8-10k) if that doesn't do your knee too much damage? Swimming would be bloody brilliant, but obviously unless you're very rich/lucky, that isn't gonna happen (I can't wait to get back in the pool, it's been a bloody year!). My rest day today, from the bike or running (last two days has been runs as my bike is getting repaired) was a 9k walk up a hill near mine, and then some stretches this morning too. Nothing too strenuous but at least I've done something and not been cooped up all day.

It's the same with any sport too. The more you do one thing, the more you're likely to get injuries if you don't do stuff to balance/strengthen. Given it's lockdown, it's so hard not to do it because you just want to get out. When gyms open up I'm gonna get in and do some proper strengthening sessions too, and hopefully that'll build up my power and also mix up my exercise a bit.

Just take it that it's short-term pain of not doing as much, for the long-term gain of being able to do more in the future.

There's absolutely nothing wrong with a 30k ride, and recovery wise you can easily do 2 of those in a weekend without stressing your body too much.

 

[SerenityNigh]

I was loving it so much and did not think I would have any problems but both of your advice is good. I think toning it down will help. Annoying though!

This is the only thing I do for myself which is why the big ride on a saturday or sunday is so important. I do a lot of hills as well.

Tendonitis is usually an overuse injury. You want to make sure you manage it before the inflammation turns to tearing or other long term damage. Cycling is very different from running, so I can't offer specifics here, but when runners get overuse injuries these turn into severe injuries because you tend to compensate by changing form. What I do know is this is managed by changing volume, intensity, or rest. Like was said above, a little rest can go a long way. And you're far better off being able to ride for years than to ride more this year. But I'll end with this, an encouragement: you don't have to stop doing the rides you enjoy, even if you need to take a temporary break; you just need to find out how to accomplish this in a way that doesn't create injury, and there are many ways to solve this problem. Riding without injury = riding more, which is what you want to achieve.

 

[Deulofeumygod]

Tendonitis is usually an overuse injury. You want to make sure you manage it before the inflammation turns to tearing or other long term damage. Cycling is very different from running, so I can't offer specifics here, but when runners get overuse injuries these turn into severe injuries because you tend to compensate by changing form. What I do know is this is managed by changing volume, intensity, or rest. Like was said above, a little rest can go a long way. And you're far better off being able to ride for years than to ride more this year. But I'll end with this, an encouragement: you don't have to stop doing the rides you enjoy, even if you need to take a temporary break; you just need to find out how to accomplish this in a way that doesn't create injury, and there are many ways to solve this problem. Riding without injury = riding more, which is what you want to achieve.

Excellent advice. Thank you. I’m going to look into this properly and see a physio

 

[Deulofeumygod]

Yep I fully understand mate, it's so addictive (in a good way) and really important to get out.

All about managing your body though. If you can incorporate some deep stretching and maybe weights if you have any on a rest day, then you can still feel like you've done something - maybe a long walk (8-10k) if that doesn't do your knee too much damage? Swimming would be bloody brilliant, but obviously unless you're very rich/lucky, that isn't gonna happen (I can't wait to get back in the pool, it's been a bloody year!). My rest day today, from the bike or running (last two days has been runs as my bike is getting repaired) was a 9k walk up a hill near mine, and then some stretches this morning too. Nothing too strenuous but at least I've done something and not been cooped up all day.

It's the same with any sport too. The more you do one thing, the more you're likely to get injuries if you don't do stuff to balance/strengthen. Given it's lockdown, it's so hard not to do it because you just want to get out. When gyms open up I'm gonna get in and do some proper strengthening sessions too, and hopefully that'll build up my power and also mix up my exercise a bit.

Just take it that it's short-term pain of not doing as much, for the long-term gain of being able to do more in the future.

There's absolutely nothing wrong with a 30k ride, and recovery wise you can easily do 2 of those in a weekend without stressing your body too much.

Very true. Getting back in the gym will create a good balance.

 

[Deulofeumygod]

grim. I developed it 4 years ago, still struggle with it. All because i moved my saddle forward to be more agressive

I’ve had knee issues from
Football for over ten years and the main reason I got into cycling was to help strengthen my knee and the leg muscles so pretty annoying this is the result!