Most cycling injuries are preventable. The most common causes are:

• poor bike fit
• inadequate training and conditioning
• poor flexibility
• equipment failure or inadequate equipment maintenance
• over-training
• “bonking” and inadequate nutrition
• exposure
• saddle soreness
• insufficient rest and recovery time

The remedies for some of these are obvious. If your bike fits you correctly (as described in the next section) and is adequately maintained, it should not contribute to injuries. Likewise, if you train wisely and consistently and don’t overdo it, those types of injuries can be prevented. Stretching regularly will avert injuries caused by poor flexibility.

And again, try spinning your pedals. It lessens the stress on your knee joints and allows you to pedal for longer periods of time. Spinning in your lowest gear while climbing is a tremendous energy saver and really preserves your knees over time.

Avoiding a “Bonk”
Adequate intake of calories and fluids is essential for safe cycling. Eat before you are hungry and drink before you are thirsty. “Bonking” occurs when you have completely depleted the glycogen stores in your muscles. Your body runs out of fuel. When this happens, disorientation, headaches, and loss of body and bike control set in. This can be a very serious situation. If it happens to you, get off your bike and start eating and drinking to replenish your fuel stores immediately

Better yet, consume enough food before and during your ride so that you never bonk in the first place.

The same holds true for adequate hydration. Dehydration is a common problem among cyclists, especially in warm weather; and can lead to serious problems secondary to fluid loss and inadequate body heat dispersal. To prevent this, you must drink plenty of fluids while you ride. Do not wait until you’re thirsty to drink. A good rule of thumb is to drink every 15 minutes, consuming at least one 28-ounce bottle of fluid per hour.

Replenish Your Energy
As you increase training mileage by adding longer rides, you need to be mindful of what you eat when you’re not in the saddle. The reason is simple. Even though you are nibbling food as you pedal, a ride of two hours or more will deplete your muscle glycogen. This gives you a great opportunity to make your next ride a strong one because it opens your “glycogen window.” This refers to the short period following lengthy exercise when your muscles are ready and able to be maximally refueled. To take advantage of this, you must eat or drink carbohydrate-rich foods during the hour following a long ride. Sooner is better: After an hour, the window begins to close and you’ll gain less and less benefit. If you do it right, your muscles will be topped off with glycogen, giving you the energy to feel great the following day. Keep a post-ride food stash handy (energy bars, sports drinks, fruit, bagels, etc.) or eat a carbohydrate-rich meal.

Weather Considerations
“There is no bad weather; only inadequate clothing.”
A Scandinavian saying.

Injuries from exposure occur when it’s either too cold or too hot outside. Make sure during your winter training that your cycling attire keeps you warm and dry on the inside. Layering to keep warm is especially important for cycling, as it minimizes the effects of wind chill. The expense of the proper attire for cool and cold weather cycling is well worth it.

Special attire, built of fabrics that vent perspiration and cool you, helps to keep heat stroke at bay in hot weather. Here again, adequate intake of fluids is essential. Also, protecting your skin and eyes from overexposure to the sun is crucial when cycling in hot weather.

Wipe off your bike and remove any mud after a rain. Re-lubricate you bike after wiping it or washing it. Drive trains can rust up causing poor shifting. Clean it, dry it, lube it.

Preventing Saddle Soreness
Saddle soreness is caused by friction, not by pressure as is often assumed. One of the best tips for increasing your comfort is liberal applications of anti-chafing ointment or “butt balm” to your groin area. It’s messy but it works wonders. Check with you local bike shop for different brands. (Women should not use petroleum-based products.) On longer rides, don’t leave home without it! In fact, bring a tube along with you so that you can re-apply it halfway through your ride.

Other factors that contribute to saddle soreness or crotch pain are the saddle itself and shorts with insufficient padding, or center seams that irritate delicate parts of the anatomy Investing in a comfortable touring saddle is something you will never regret. There are seats specifically designed for comfort and the different anatomies of men and women. Also, incorrect saddle tilt can contribute to a lot of crotch and butt soreness. If you suspect this is the problem, adjust the saddle tilt until you find what’s comfortable. Check with your local bike shop regarding saddle issues. Remember that spending time on your bike during your training will help you ease into day after day of sitting and pedaling.

Rest and Attitude
In addition to proper training, keep the following in mind: Take the time you need when riding to get off your bike, stretch, rest from time to time, and most of all, enjoy yourself! This is not a competitive event. It’s a ride, not a race. By having an “I can do it” attitude, a good level of fitness, and the willingness to accept a few aches and pains, you’ll do just fine.