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7 Tips to Help You Prepare for Longer Bike Rides

Wanting a longer bike ride, now that winter is over? Unfortunately spring here in Australia means we move straight into magpie season! It’s not the best time for cyclists.  However there are a few big events coming up and it’s time to start some serious training.

If you are anything like me, you have been doing shorter rides (maybe indoors on the trainer) over winter to stay out of the cold. Now it is time to start putting in some longer sessions to get ready for Fitz’s, Le Tape, Peaks Challenge or some other suffer fest that will occur over summer.

There are some simple tips to making this transition from short rides to long rides more comfortable. [Read more…]

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Jim’s Lower Limb and Cycling Article in Canberra Cyclist Magazine

We just wanted to note Jim’s article that he wrote for the Canberra Cyclist magazine late last year. It is a great read for any cyclist who wants to improve their lower limb strength and their cycling. Jim covers the main areas of the Calf muscles, Quadriceps, Gluteal muscles and the Hamstrings. He’s also included easy exercises to help you improve your lower limb strength.

[Read more…]

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Bike Position: How to improve your neck, shoulders, wrists and body position on your bike

Are you wanting to improve your bike position? Common problem areas for cyclists are the head & neck, shoulders, wrists and body positioning. In this article, I’ll take a look at these areas and how to improve your position and prevent injuries.

Spring has definitely arrived, bringing with it the best time of year to get out and about on your bicycle! Whilst those hardy commuters throughout winter have braved the Canberra chill, the rest of us now have a great chance to go mountain biking or road cycling once again. The outline of this particular topic revolves around the oft-forgotten art of upper body positioning; involving your neck, shoulders, arms and wrists.

Don’t forget to have a read of Sophie’s article on 5 Core Strength Exercises for Cyclists. Our resident core specialist, Sophie, has produced an excellent article regarding the importance of abdominals and back muscles when riding.

An amazing statistic I found whilst researching for this topic was that 57% of participants in this particular survey indicated that they had never done anything to reduce any discomfort whilst cycling. Whether you have purchased your bike new or off Gumtree, I find this astounding. It is highly unlikely that the bike will fit your body type perfectly, straight out of the crate. You will also not be exactly the same build as the seller. [Read more…]

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Cycling Knee Pain? Here’s 3 Stretches You Must Try

Cycling Knee PainIf you suffer from cycling knee pain, you know how debilitating this can be. With the warmer weather approaching it is time to start getting back on the bike and building up your fitness over summer. Whether you are training for a full day race or just interested in commuting more, this can be a potentially problematic period of time for the body. This is because the amount of time you spend on the bike increases. We’ve covered Bike fitting previously on this website and I have recently had another article of mine published in Flow Magazine, Bike Fitting Fundamentals: A Case Study with Dylan Cooper.

On this occasion I thought we could take a closer look at knees as a potential problem area for cyclists and some ways of preventing knee pain. At an elite level in one study, knee pain accounted 57% of injuries that required time off the bike. However, there are some steps you can take to help prevent you falling into this group.

What I’ll cover in this article:

  • Anatomy of the knee
  • Types of knee pain
  • How to fix cycling knee pain
  • How to prevent cycling knee pain
  • Best 3 stretches for cycling knee pain

 

[Read more…]

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Bike Fitting Fundamentals: A Case Study with Dylan Cooper

Bike Fit with Dylan Cooper

Can you ride your bike more efficiently and comfortably? A case study with Trek Racing Australia’s Dylan Cooper.

Recently I had the pleasure of working with Dylan Cooper from Trek Racing Australia to help solve a few of his long term aches and pains and get the most out of his bike.  I wrote an article on Dylan’s bike fit for Flow Mountain Bike .

 

Here’s a little taster…

It’s Saturday morning and the familiar smell of glove funk and chain lube is wafting in the air. You’re out on your local ride feeling indestructible. Unfortunately you come to realise that you are not. Frustratingly it’s not your fitness that gives out but that recurring injury that has plagued you for what feels like as long as you can remember. Personally at this point I’d be justifying a more expensive bike for myself as an investment in my health. However the first three bikes didn’t change the issue, why would the next? You may have spent thousands of dollars on your dream bike, why not make sure the bike fits you and more importantly that you fit the bike. Not only will you be more comfortable and efficient on the bike, but it also less likely to get injured.”

 

You can read the entire article with photos over at Flow Mountain Bike

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