1 – Increase distances gradually – Ride more often for shorter durations

With the cycling season approaching, many of you have only one thing in mind: jumping back on your bike to ride your favorite route again. However, it is important to remember that it may have been a long time since you last pedaled, even if you did spinning during the winter. It’s worth noting that the position on a spinning bike and on your personal bike is not the same (except for those using a training base). Therefore, it is best to restart gradually to allow your body to adapt again to your bike position. At the beginning of the season, it is better to prioritize shorter rides and gradually increase the distances.

 

2 – Use easier gear ratios

At the start of the season, your muscular strength is not the same as it was at the end of the previous season. Your joints also need time to adapt to the workload placed on them. To reduce the load on your knees, it is recommended to ride in easier gears early in the season. For example, you could ride on the small chainring at the front for the first 3–4 rides. If that feels too easy, you can simply shift to one or two easier gears at the rear. Remember that an ideal pedaling cadence is between 90 and 100 revolutions per minute.

 

3 – Dress according to the temperature

The snow may be melted enough to ride on the shoulders of the road, even though there may still be a lot of sand or small rocks along the roadside. If you decide to go cycling anyway and the temperature is below 15°C, cover your knees with leg warmers or cycling tights. This helps keep your joints warm and reduces the risk of knee pain. Also make sure to properly cover your upper body and extremities such as your hands and feet.

 

4 – Maintain your bike

On most bicycles, gears and brakes are controlled by cables. During the winter, cable tension can gradually stretch them, which may misalign your gears and brakes. This can make your first rides uncomfortable or even dangerous. If bike mechanics are not your strong suit, visiting your local bike shop for a tune-up is a good idea.

 

5 – Adjust your bike position

The beginning of the season is the best time to adjust your bike position, since it’s a natural time to start fresh. There are several reasons why you might want to have your position evaluated: pain or discomfort during the previous season, a new bike, injury prevention, performance improvement, and more.

This service has been offered at Évolution Physio for nearly a year by a BikePT-certified physiotherapist at our Laval clinic located on Boulevard de l’Avenir.

 

Have a great cycling season!

Joey Choquette Passarelli, M.Pht

Cycling enthusiast

BikePT Certified