Overuse Injuries and the Overly Motivated Cyclist

Ahhh.... you can almost smell it! Spring is right around the corner and cyclists of all stripes are thinking about riding longer and faster. Whether commuting, touring, or racing, spring marks a significant increase in mileage and intensity. But don't throw caution to the wind and attempt to kick off your season with a century in under six hours. Your body will revolt! Attempting to rapidly increase intensity and mileage may result in "overuse" injuries such as joint pain, tendinitis or even "burnout" before the season is half over.

First, let's define a number of factors which may contribute to overuse injuries:

• Training errors such as drastic increases in intensity and mileage as well as insufficient recovery time between workouts.
• Improper bike fit.
• Drastic changes in terrain.
• "Hammering" in a big gear early on.

Hammerheads Beware! Or, Whoahhh, Nellie!
So, what can you do to avoid overuse injury? First, if you have been doing nothing except sitting on the couch all winter, realize that the muscles you use for cycling have become deconditioned. Even if you have been cross training (skiing, running, etc.), your muscles need to "re-learn" how to most efficiently move your feet though that circular motion.

Early each season, cyclists should focus on short rides of low intensity. This will allow your body to become reaccustomed to your bike. Also, ensure adequate recovery time is allowed between rides. If you are still sore from your last ride you should consider taking a break. If you feel as though you aren't able to move with the same ease and intensity the next time you hop on your bike, it might be your body's way of saying "slow down."

The Marriage of Figaro & His Colnago
Bicycling is a marriage of a human and a machine. The match must be perfect, since bicycling restricts whole body movement more than almost any other sport: The cyclist's ischial tuberosities (sit bones) rest weightily on the saddle; hands grip handlebars; feet are firmly attached to the pedals. The slightest misalignment between the points of contact gets magnified over thousands of pedal strokes.

If you have felt that minor adjustments to your bike fit are needed, make them now, while your per ride mileage is relatively low. If you have been suffering from nagging injuries year after year, you should consider seeking out a professional bicycle fitting. This may help you eliminate biomechanically stressful body positions.

The Bob & Weave
Spring is the best time of year to concentrate on technique. Mistakes in form will increase your chances of sustaining "overuse" injuries as mileage and intensity increase. Each pedal revolution should be an exercise in minimizing lateral and oblique movements of the entire body. This means, don't bob side-to-side or up and down; concentrate on a relaxed, relatively motionless torso.

The Hills Are Alive... With the Sound of Spinning!
Choose your ride route carefully. Choosing a particularly hilly route and attempting to "muscle" over hills before having built up a base level of strength, endurance and skill may trigger an injury that will haunt you throughout this season. Begin hill work on easy inclines and choose a gear that will allow you to spin while in the saddle. Early in the season, I also recommend not just spinning up hills, but also spinning in the flats. Pedaling with a slow, labored cadence quickly fatigues unconditioned muscles. This results in poor control of joint movement and increased joint stress. That is why knee pain is such a common complaint among novice cyclists. Force yourself to spin at the highest cadence you can. Many elite coaches recommend early season cadences of 115-120 rpm. Rapid cadences will feel awkward at first, but with practice you will find that your pedal stroke will become smoother.

Following a few, simple rules of moderation such as slowly increasing duration and intensity, ensuring your bike is properly fitted and avoiding maximum effort rides in the first few weeks will pay off later in the season. Using a little common sense and listening to your body will make this bicycling season a pleasant, comfortable and successful one.