So you're enjoying your cycling, your riding regularly, perhaps training hard for a big planned ride, then you come down with a howling cold, that niggle in your left knee becomes too painful or that saddle sore gets infected. Virtually all of these are preventable if you pay proper attention to basic nutrition, health and personal hygiene.
Nutrition
The human body is like a car engine and requires decent fuel if it is to run properly; fill it with two star petrol and it will struggle to give good performance. The main fuel the body uses is carbohydrates - the type found in starchy foods such as bread, pasta, rice and potatoes, as well as fruit and vegetables. The body also needs protein, preferably the lower fat varieties such as fish, lean meat and poultry. Fat isn't forbidden, it is just slower to digest so it's a poor fuel for higher intensity exercise and does have a propensity for accumulating in all the wrong places! Stick to the rules of sound nutrition:
- Eat plenty of carbohydrates and lean protein
- Cut down on sweet and fatty foods
- Eat your five portions of fruit and vegetables per day
- Drink plenty of good, clean water.
Health
Any form of exercise will temporarily depress your immune system afterwards and leave you open to illness. Over-training or fatigue will make it worse.
To avoid illness/injury:
- Good diet, plenty of rest.
- Simple things like avoiding crowded places and politely telling work colleagues that they are doing no-one a favour by coming into work with a streaming cold, will do wonders to help you stay ilness-free.
- Get niggles, aches and pains checked out before they get worse.
- If you do get ill, get well before resuming riding your bike to prevent re-occurence.
Pay attention to personal hygiene - it's worth remembering that germs can easily enter your system from your hands, via your mouth or eyes, so wash your hands regularly. The key contact points between you and your bike (shorts, gloves and footwear) must be comfortable and kept clean at all times.
Footwear - Keep your shoes clean, wear a clean pair of socks on every ride.
Gloves - Wear good quality cycling mitts and make sure they are washed every ride or two - particularly if you tend to use them as a handkerchief!
Shorts - Wear a clean pair every time you ride and wash them in non-biological detergent. Cycling specific shorts are by far the best for all types of riding. Make sure they are not baggy or they will rub you. Use chamois cream on the insert if they cause soreness.
Base layers - It is a good idea to wear a base layer underneath your cycling jersey.
Helmet - Make sure you wash the straps and pads regularly as they can harbour some nasty germs.
Bottles - Wash these out fully between rides.
If you do get any sore spots, treat them immediately with warm salty water and then antiseptic cream; If problems persist, get one of our qualified coaches to look at your riding position, or talk to your local bike shop about different types of saddles, pedals, shoes, gloves and shorts.
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