It’s about that time to brush the dust off your bike (or time to purchase one) and get training for one of the most fun bike touring events you’ll experience! There are a few things you’ll need to have in order before you can begin your training.
- Stay hydrated. Always carry a water bottle with water or other hydrating liquids.
- For rides longer than 30 minutes, we recommend bringing some sort of nutritious snack…now is the time to experiment with nutrition that works best for you.
- Find a brand or flavor that you ENJOY drinking…no matter how good it might be for you, if you don’t like it, you won’t drink it and you’ll be dehydrated.
- For rides greater than 90-120 minutes, consider a product that has protein in the mixture. It might taste a bit gritty, but it aids muscle recovery.
- Beware of overly sugary drinks. Yes, you will need the sugar to some extent; sometimes you can water down these drinks for a better ratio of necessary sugars and electrolytes.
- March and April is the time to decide what snack/nutrition work for you. You’re going to be out on longer rides this summer before the event date and you’ll need to bring along some extra calories and nutrition.
After cycling, stretching and foam rolling can help reduce tightness and muscle soreness to help with your recovery. Some common stretches for cyclists include:
Place your foot on a small stool or step with your toes pointing up and your knee straight. Slowly lean forward at the hips, maintaining good posture through the trunk, until a stretch is felt in the back of your thigh.
Lying on your back, cross your legs and place your ankle on your opposite knee. Gently pull upward behind the thigh on the bottom leg into the chest until a stretch is felt in the buttock/hip.
In a standing position, cross one leg over the other and then lean in the direction of the back leg until a stretch is felt in the outside of the hip.
Standing up straight, hold onto something for balance. Grasp one ankle with the same hand and pull your ankle close to your buttock by bending your knee, until a stretch is felt on front of your thigh.
Start standing in a lunge position, with the back leg straight and the front knee bent. Slowly lean forward into a wall, keeping the heel of the back foot on the ground. Lean forward until you feel a stretch in the calf muscle of the back leg.
Start standing in a lunge position with both knees bent, and then lean forward into a wall until stretch is felt in lower calf or Achilles.
Sitting or standing, place one hand on your lower back. With you other hand, gently grasp opposite side of head and bend toward that arm until a stretch is felt on opposite side of your neck.
Sitting or standing, place on hand on your low back. Look down towards your opposite armpit. With your hand, gently grasp the opposite back side of your head, and give gentle overpressure down and sideways until you feel a stretch in the back corner of your neck.
Hamstring Foam Rolling
Use arms and opposite leg to support you, rolling the back of your thigh from buttocks to knee.
Quadriceps Foam Rolling
Use arms to support you, and allow front of thighs to sink into foam roller. Roll from top of knee all the way up to your hip.
IT Band Foam Rolling
Lie on the side you want to roll, and cross other foot over that leg. Using foot that is flat on ground and your hands, roll from outside of knee all the way up to outside of hip, allowing the leg being rolled to relax completely.
Common Issues Affecting Cyclists
Below are some of the most common injuries affecting cyclists; click here for a brief summary to help you better understand the symptoms, causes and treatments of each.
- Neck Pain
- Numbness/Tingling in the Hands
- Low Back Pain
- Saddle Soreness
- Hip Pain
- Patellofemoral Pain Syndrome
- Patellar Tendon Pain
- Hamstring Strain
- Achilles Tendon Pain
Ohio State Sports Medicine and Rehabilitation
Ohio State Sports Medicine and Rehabilitation includes a group of physicians, athletic trainers, physical therapists and certified specialists that understand the demands of your sport. We understand that as endurance athletes, you are familiar with training through pains and fear the recommendation to discontinue your sport. However, with prompt evaluation and appropriate procedures taken, many injuries can be treated early, which may prevent time away from your sport.
Physical therapists on Ohio State Sports Medicine Endurance Team offer bicycle fittings for both patient rehabilitation and on a fee-for-service basis.
Ohio State Sports Medicine is the official medical provider for Pelotonia.
As you ramp up your training for Pelotonia, the Endurance Medicine team with Ohio State Sports Medicine is excited to provide a special day and reduced rate for helping you be your best for the first weekend in August. Due to the repetitive nature of cycling, a slight misalignment can create inefficiency or pain. A bike fitting can help correct technique, improve biomechanics and prevent injuries.
Saturday, June 18
Appointments are available every 45 minutes starting at 8 a.m. through 12:30 p.m. for this day only at an exclusive discount rate of $80 (cash or check due upon arrival).
Ohio State Sports Medicine at 920 North Hamilton Rd. Gahanna, OH 43230
Bring your bike and wear your gear (shorts, helmet, gloves, etc. for this one-hour evaluation. Cyclists will undergo a functional movement screen and an assessment of range of motion and strength before we load up your bike on the trainer. A physical therapist will explore the biomechanical measurements of fit, make appropriate adjustments and recommendations and provide a customized exercise plan to get you ready for ride day.
Visit go.osu.edu/bikefit and enter the access code “Pelotonia” to sign up.