Prepare well, train smart to make summertime fitness cycling easier
July 14, 2009
By Staff
Summer is a great time to start cycling, and there’s nothing like the goal of an organized ride for a good cause to get you pumped, and keep you pumping.The National Multiple Sclerosis Society, Greater Washington Chapter, is offering riders and would-be riders a wealth of cycling tips and summer training opportunities in advance of its 2009 Bike MS Ride, presented by Point B, Sept. 12 and 13 at the Skagit County Fairgrounds in Mount Vernon.
Proceeds from the ride support research and people living with or affected by MS in Western and Central Washington, including King County.
“Cycling is a great exercise that most everyone can do to improve strength, cardiovascular fitness and balance. Plus, it’s cooling in hot weather and relatively easy on the joints,” said Maureen Manley, a former world-class competitive cyclist who now works as an inspirational speaker and life coach for people with MS.
“Setting a goal like the Bike MS Ride can give you the extra incentive you need to get into shape and into cycling for the long haul,” she adds.
Here are some tips for training and making this a terrific two-wheeled summer:
-Assess your fitness level before you start any training program, and consult your doctor if you are older than 65, have been sedentary or have any health conditions, including multiple sclerosis, that might affect your ability to safely ride. If you have MS – a neurological disease that can cause numbness, fatigue, paralysis and other symptoms – you might also want to consult a physical therapist, who can design and supervise a program that meets your needs.
-Make sure your bike fits your body, adjusting seat and handlebar heights so that you achieve the proper riding position. To be sure, take your bike to a bike shop that offers professional fittings. The service could cost about $35, but would be well worth the cost if it prevents you from developing back or knee problems.
-If you plan on doing long rides or are training for one, consider getting slick or treadless tires. Off-road tires with knobby treads, like those on a mountain bike, are very inefficient, requiring lots more pedaling energy per mile.
-To outfit yourself for long rides, you will need a snug, but comfortably fitting helmet; cycling shorts (to minimize chafing and other discomforts); a summer cycling jersey with three rear pockets for carrying snacks and other essentials; short-fingered cycling gloves to absorb sweat, reduce shock and prevent blisters; and dedicated cycling shoes, either for road riding or mountain biking.
-Ideally, you should start riding regularly at least eight weeks before any big ride. While training, your main objective should be to ride your bike five times a week, with two well-spaced days off. Hold your week-to-week buildup to 10 percent to 15 percent (whether recording miles or time).
-Stretch to keep your muscles from getting tight and to prevent overuse injuries. Lower back pain is the most common complaint among cyclists, because of the hunched-over position they maintain. Do strengthening and stretching exercises for the lower back, as well as strengthening exercises for the abdomen to reduce strain.
-To stay motivated during your training, ride with others, keep a riding journal, change your routes and workouts, and get objective feedback by timing your ride to see progress.
On the Web
Learn more about cycling technique, safety, building fitness, sports nutrition and other important topics, in the “Official MS Training Guide” at www.bikeMSwashington.org. Also register or get information about the Bike MS Ride, as well as training opportunities and advice, there or call 800-344-4867 toll-free.
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