Cycling is one of the most repetitive recreational and competitive sports known. If riding with an average and comfortable cycling cadence of 85 RPM (revolutions per minute), the legs will pump through a total of 5100 revolutions per hour. Another way to analyze this is to recognize that the legs push close to 250 RPM per kilometer, and for those marathon riders, that is 12,500 and 25,000 revolutions for a 50km and 100km ride respectively.
Needless to say, the ankles, knees, hips, sacroiliac joints, and lumbar spine absorb an enormous amount of repetitive stress. If the body is in good health and structurally well aligned, the impact of this repetition will be minimal. However, if an athlete or recreational cyclist is at all ‘imbalanced’ through the musculoskeletal system, then various segments of the lower body chain will be compromised, and overuse injuries result.
Now that the cycling season is upon us, make sure that your return to the saddle is gradual, and that you balance the riding with a sound program of flexibility and strength, especially to address the Quadriceps, Hamstrings, Glutes and Lumbar paraspinals. Don’t forget to also include thoracic cage mobility to insure good rib cage expansion when you’re breathing hard, and trunk stability to generate the platform for power output.
If you need any feedback or tips, or would like to set up a program of flexibility and strenght, call us at 604 – 263 4414. Appointments can also be made online. Begin your riding this season with your right foot forward.