Cyclists should take these steps before cruising in a COVID-19 world

Published May 22, 2020

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Cyclist

Cycling can be an excellent form of low impact cardiovascular exercise. It can also be a great way to explore new areas where you live, be with like-minded people, while pushing your physical and mental limits. However, recently there have been limits on our ability to gather with groups or friends, even to exercise, due to COVID-19 restrictions. As guidelines are loosened over the next several weeks, some of us may have questions about how to return to cycling safely. 

See what expert cyclists say about COVID-19 and cycling

First of all, be sure to check with local and national guidelines prior to returning to any group rides, spin classes, or other previous manners of cycling. USA Cycling is a good national resource for group riding and formal event restrictions. 

Think before you roll 

Before you jump back in, this might be a good time to reflect on any strengths or weaknesses or areas that you would like to improve on. It is also a good time to set some attainable goals for yourself in order to give you some direction in your workouts. Maybe it’s improving a particular skill, such as cornering, climbing, or even to join a group ride for the first time. 

Incorporate strength training

Due to the repetitive nature and posture of cycling, there can be an increased risk of overuse injuries after prolonged time off. It is important for the body to be balanced, both in strength and flexibility. Strength training two to three times a week can be a great way to prevent overuse injuries as well as to build neuromuscular capacity, which also helps with overall performance.

Common areas that cyclists should focus on to improve flexibility are the hip flexors and chest muscles. This is because of the flexed posture that we cycle in. In addition to this, some examples of strength and stabilization exercises include squats, lunges, renegade rows, core and postural muscle strengthening. These exercises can be performed at a low to medium intensity during this initial phase, with the goal of preparing the body to adapt to taking on more load and repetition during cycling. 

Start slow

And as with any physical activity, start slowly and give yourself days off to allow for muscle recovery and rebuilding. Recovery days can be just as important, if not more important, than the effort itself. If you begin to notice a specific pain while riding, do not try to ride through it and be sure to then take a rest day off the bike. If this pain persists throughout your workouts, it might be time to get some medical advice or even a bike fit to get you back in the saddle.