Cycling

Cycling can be quite a technical sport, especially if you are new to it. However, that does not mean it is complicated to grasp. Although it is a low impact sport, it certainly does take a lot out of your legs. Leg cramps after cycling or sore legs after cycling are just some of the more common difficulties you might face when you begin those long rides. Muscle cramps are one of the most common niggles any cyclist would face, regardless of whether he/she is a professional or a beginner. Three common leg cramps occur; namely in the quadriceps, glutes, and calf muscles. Cramps in Front Thigh (Quadriceps) Your quadriceps and hamstrings in the upper leg and the gastrocnemius and soleus in the calf are the most important muscle groups involved in cycling and are responsible for delivering power to the pedal. Delivering power requires a lot of energy, which means a good amount of nutrients, such as potassium, calcium, magnesium, and sodium are used in great quantity. Your quadriceps may start losing its initial momentum after a while due to the limited supply of nutrients, which results in typical cycling leg pain during the pedalling motion and becomes a battle for you to at least finish the workout. Sustaining a smooth circular motion causes strain, especially when pushing down from the 12 o’clock position to the 6 o’clock position. Cramps related to the quadriceps often come gradually and may feel like someone just punched you in that area; however, you still would be able to cycle albeit with difficulty and less energy. Cramps in Buttocks (Glutes) Being the largest muscle group in the body, your glutes are engaged in generating power that goes into the pedals. In short, this is the muscle group that takes most energy. Since it is involved in the pedalling motion throughout, important electrolytes such as sodium, potassium, and magnesium are used up at a rapid rate, which reduces the ability to perform at the same level.  Just like the quadriceps, glutes also tend to cramp up when there is a lack of nutrients. A cramp in your glutes comes in the form of sharp pain around the buttocks area, or near the hamstring area, which makes it almost impossible to continue, unless electrolytes are taken in. Calf Muscle Cramps Although a small muscle group when compared to the other two, your calf muscles are equally important in cycling. These muscles are responsible for delivering power, and aides in the active recovery phase of the pedalling motion. Calf cramps when cycling comes as a sharp pain when the legs start to lose those important electrolytes, which makes it difficult to pedal. Due to muscle fatigue, a cramp would often lead to calf pain after cycling. How to Recover and Prevent Cycling Cramps There are simple solutions to prevent and recover from these common cycling cramps and do not require much effort. As long as you maintain good nutrition, a good workout routine, and of course a disciplined recovery programme. Nutrition and Hydration Nutrition and hydration is key to preventing any sort of cramp when cycling. Without proper food intake and fluid intake, the legs will struggle to perform when they are needed the most. This does not only mean having proper intake before cycling; but also during the exercise. Electrolytes during a long ride are a quick solution to prevent any sort of cramp. Of course, this can be in either liquid form or solids. Whether it is a banana, isotonic gel, or an energy bar, it will give you that extra push for your legs. Workout Programme Following a proper workout programme is another way of preventing your legs from experiencing any unnecessary cramps. Your workout programme is designed based on your body’s limitations and capabilities. Attempting to go beyond those limitations is a big risk, as it would lead to many complications, ranging from injuries to general fatigue. Recovery Programme With a good workout plan, you also need a good recovery programme. This includes cool down, stretching, and other recovery aids. Cooldown and stretching are considered to be the primary method of leg recovery after cycling. Cycling, however, is a taxing sport, which requires you to take that recovery up a notch. Using recovery tools gives you a better chance of getting back on the saddle faster. Recovery tools such as SPRYNG have the potential to stop legs aching after cycling, as the active compression delivers strategic pneumatic pressure to the legs, which helps the calf muscles circulate the pooled blood, and wash out the excess lactic build-up. Therefore, allowing for improved circulation, accelerated healing, and enhanced performance. Cycling cramps may be quite annoying to overcome and can be detrimental to performances over time. However, with the right nutrition, workouts, and recovery, there is no need to worry at all.

Engaging in rigorous workouts on the bicycle over a long period can be quite strenuous to the body, especially to the legs. Therefore, it is natural that you would experience sore legs after cycling. But, that does not mean the end of cycling for you! There are simple remedies to recover from leg pain after cycling. Before delving into all the details, it is necessary to understand what major muscle groups are used during a cycling workout, and how these muscles fatigue over prolonged exercise.   Primary Muscle Groups Used for Cycling Starting from the upper body to the lower body, many muscles are activated during a cycling workout. However, it is the lower body that takes the most beating, which results in a higher tendency for injury and soreness. Here, we are only going to concentrate on the core and the lower body, since these are the most worked. Core Although ignored by many amateurs, the core is what keeps the rider upright and maintains posture for the duration of the ride. The weaker your core is, the harder it is to maintain an efficient position for the duration of the workout. Similarly, the stronger your core is, the more efficient your posture is. Quadriceps (Thigh Muscles) One of the first questions you might ask during a strenuous cycling session is ‘why do my thighs hurt when cycling?’ Simply put, the reason for this is the build-up of lactic acid in your quadriceps, which is one of the most important muscle groups for the activity. The more power you put on the bicycle, the more anaerobic your body will be, which in turn would produce more lactic acid. Therefore, having sore thigh muscles after cycling is normal to any cyclist. Gluteus Maximus Another major muscle group that is activated for cycling are the glutes. Being the largest muscle group in the human body, it helps us maintain a smooth pedal stroke along with maintaining power output. It also is seen in the initial push motion from the twelve o’clock position to the six o’clock position. Calf Muscles Your calf muscles are very important and are best seen in the pedaling motion. It is this muscle that not only assists in the transferring of power to the pedals but also aids in the recovery phase of the pedaling motion. In other words, if you are cleated in, the pull motion from the six o’clock position to the twelve o’clock position is stabilized by your calf muscles, which is why sore calves after cycling are common. Want to know more? Learn more about SPRYNG and get 10% on your 1st Order! Subscribe for the latest updates and deals. Relieving Soreness - Stretching for each Muscle Group There are many stretch routines that cyclists could use to help relieve soreness after a heavy workout. Here is why stretching for these major muscle groups is recommended, along with some useful stretch routines to follow. Core Stretching the core is important after cycling, as lactic build-up can temporarily change your posture. Many stretches can immediately alleviate this problem. One of them is by making a bridge. This is done by lying on your back, bending your knees, bringing your hands beside your ears with flat palm and fingers facing toes, and finally pushing yourself up. Similarly, the ‘Cobra’ position also helps in stretching the core muscle groups. This is done by lying on your stomach, bringing your hands beside your ears, and pushing only your upper body up, effectively arching your back outwards. Quadriceps Stretching out this muscle group cannot be stressed enough, as it is imperative in generating power to the pedals. Having sore quadriceps would result in subpar performance However, having fully recovered quad muscles results in a positive performance. All you have to do to stretch this muscle group is to lie on your stomach, bend one knee as far back, grab the ankle and pull your knee towards your buttocks. Maintaining this posture for around 30-60 seconds is more than enough for each leg. Gluteus Maximus This muscle is considered the powerhouse for cycling. Moreover, it is this muscle group that rests on the saddle, which can result in higher fatigue as opposed to the other muscles. One of the best ways to stretch this muscle group is by doing a ‘Pigeon’ pose. Start by bending your right knee and bringing that leg forward as if you were going to step into a lunge. Bring your right knee to the floor on the outside of your right hand. Make sure the other leg is straight and flat on the floor. Once stable, slowly bring your torso down over the right leg. Repeat with the other leg. Calf Muscles Leg cramps after biking are common; especially if it was a rigorous biking workout. This is because of the constant 'push and pull' motion of the pedals that can strain the calf muscles. This makes it even more important to stretch. The Downward Dog yoga pose is sure to help in alleviating those cramps. All you have to do is get on all fours with your buttocks as the highest point. While in that position try to keep your feet flat on the ground for around 30-60 seconds. You could even modify the pose by putting one leg over the other, and alternating. Recovery Workouts and Recovery Tools While stretching helps in recovery, it is also important to schedule easy cycling workouts to flush out any excess lactic acid from the muscles (i.e. active recovery workouts). Thus, aiding in quick recovery of the muscles. Similarly, the use of recovery tools, such as SPRYNG, certainly helps with recovery. With its active compression technology, SPRYNG helps flush out lactic build-up and helps reduce the pooling of blood, therefore improving blood circulation to the entire lower body. With these useful tips in mind, you can now reach peak performance without ever having to worry too much about recovery time.

Before we look at active compression, let’s start off by understanding what compression therapy is. Simply put, it is an effective method of applying controlled pressure to the extremities in order to increase your blood flow activity. Doesn’t sound too complicated right?! While compression therapy has been in existence for some time now, it has primarily been used for treating conditions such as venous disease, diabetes and in general, conditions arising from poor circulation in your legs. Traditionally, compression therapy uses compression socks but in recent times, it has emerged as the latest trend in the sporting industry. If you’re a cyclist, you’ve likely heard some talk of this and have been wondering whether it has any impact on your performance and recovery. After all, the time spent off the bike recovering is as important to an athlete as the time spent training. It is now popular belief that wearing compression socks during and after exercise can aid performance & recovery by increasing oxygen delivery and blood flow. Let us explore what all the fuss is about! Why is compression gear in every cyclist’s list of must-haves’? Do compression socks have any impact on recovery and performance? Let us start off by looking at the pro’s & cons of compression clothes, and compare it to active compression, which is an alternative to the compression socks most people use.   What Are The Pros & Cons of Compression Clothes? Compression clothing has now become a necessary part of any athlete’s gear. You’ve likely wondered ”do compression tights work and do they really help with your soreness?’. While they are great in theory, we’d like to point out that accurately measuring soreness can be tricky business. The level of soreness an athlete experiences can be hard to quantify. So, we cannot simply ignore that there may be a very real placebo effect that has a part to play when wearing compression clothing while training. Despite the popularity of compression clothing, the evidence of a significant improvement in performance or recovery in athletes who wear them is not conclusive. It is possible that the psychological boost and the belief that the clothing helps to improve recovery, along with the sensation of compression, may have a greater effect on an athlete's perception of soreness. Let us look at some of the pros and cons of compression clothes in order to get a better idea before you decide on what is the best option for you.   Pro – They help to encourage blood flow They help to encourage blood flow back up towards the heart and counter the effects of gravity that can cause blood to pool, and thereby reduces swelling. Con – They can be too tight When looking at the disadvantages of compression socks, we would classify this as a  big one. If you are wondering, ‘is it bad to wear compression pants all day?’ well not really, unless it’s too tight! Too much compression can restrict blood flow, while too little compression has little impact. So, getting the right fit is important. Pro – You’ve got nothing to lose Although there is not much evidence in support of compression clothes for athletes to improve their performance, there is also no considerable harm to the wearer. Thus – no harm, no foul.    Con – It only works when you are active Compression socks use passive compression and for it to be effective and provide relief, it requires you to be active. This essentially means that it only works while you are training or on the bike. An alternative to wearing compression stockings is active compression solutions such as SPRYNG. SPRYNG mimics the action of your calf muscle pump without the need for you to do anything. Compression wraps such as SPRYNG do not require you to be constricted while training and can be worn in the comfort of your home. Check it out for yourself here.

Being an avid cyclist in this lockdown period may be quite tough! However, it is not all that cloudy. If you do have access to a spin bicycle, or if you can hook your bicycle to a turbo trainer, you have the opportunity to engage in the same workouts you would do on a regular day, albeit indoors. Finding the right concoction of workouts may pose a challenge to many cyclists due to the lack of competitions. So take it upon yourself to block all that negativity and focus on improving the weaker areas of your cycling routine. Here are some tips that will help you craft the ideal cycle training at home. Understanding your limits The first tip in making the right indoor cycling training program is to understand the state of your body. In other words, you have to gauge how fit you are. This may be a difficult task to many amateur cyclists. However, the simplest method is by calculating your Functional Threshold Power (FTP). FTP, simply put, is the maximum amount of power (calculated in Watts) you can put on the bicycle for a period of time. An FTP test normally includes a rigorous warm-up followed by the maximum effort. This can be done in the confines of your home with your smart turbo trainer linked to cycling based apps like Zwift. Once the test has been done, you have a clear idea of your cycling fitness to create your custom indoor cycling training workouts. Fitness Goals Once you have understood your fitness levels, it is now time to create your fitness goals. By using your FTP as your base, you will understand what areas you would need to work on. There are two important elements to consider First, improving leg strength. Second, improving endurance and technique Leg Strength Strength training for cyclists at home can be quite tricky to implement since these types of workouts generally require steep gradients only available in hilly courses. All that can be taken care of with your smart turbo trainer. If you do have a smart turbo trainer synced to your personal cycling training account, you can access special hilly courses. Although you ride the hills virtually, the smart trainer would automatically increase its resistance to mimic the gradients of those virtual hills.If you only have access to a mechanical trainer, you still can do leg strengthening workouts by manually increasing the resistance of the roller, or by selecting difficult gearing ratios on the bicycle. Just make sure you do not overdo it. Endurance and Technique The next step is endurance. Indoor cycling workouts that are specific to building endurance is relatively easier to plan out, since this is what most cycling workouts are based on anyways. With the lockdown in place, you now have the opportunity to improve on your pedal strokes maintain efficient energy output.If you are using a smart trainer, an app like Zwift can easily assist you with finding the right HIIT, or High-Intensity Interval Training. Cycling without a smart trainer? Fret not, a mechanical trainer would do; as long as you have timed rides with varying efforts along the way. This can be based on your FTP, heart rate, or even your perceived effort. Just make sure that your HIIT cycling training is in line with your leg strengthening workouts to avoid injury. Balancing Main Elements Once you have understood your fitness levels and goals, it is all about balancing the workout elements so that you can improve on your FTP and become a better cyclist overall. Depending on your goals, plan out your leg strength workouts and high-intensity training. Cycling workouts that incorporate both of these elements are guaranteed to bring results. If you fail to do so, you will experience sore muscles, muscle injury, ligament pulls, and many more strenuous injuries. Therefore, it is imperative that you incorporate rest and recovery during your workouts as well. Proper rest and recovery will aid the body to perform at the optimum level and prevent long term injuries. Long slow indoor rides on the trainer, coupled with some exercises, are great to flush out the excess lactic acid and help the recovery of muscles. If possible, make sure to incorporate your pair of SPRYNGs advanced muscle recovery tool too! SPRYNG aids in faster recovery due to the stimulation of the calf muscle pump using active compression. Do not worry if lockdown is making things hard, as every cyclist in the world is going through the same experience. Take this lockdown in good spirit! Take it as an opportunity for you to reset and work on the weaker points of your cycling routine. So, get your bicycle hooked on that trainer, keep calm, and do not stop pedelling!