How to prepare for riding before the start of the new cycling season? You need to check the bicycle's efficiency: the brakes (tighten the cables, check the brake pads), center the wheels. If you do not feel strong enough - give the bike to a proven service point. Also, don't forget to prepare yourself in order to avoid soreness. Watch a VIDEO where the cycling coach explains which muscles to warm up before getting on the bike.

source: Dzień Dobry TVN / x-news

New cycling season: how to prepare?

Do you feel bad after ridingby bike ? Yes, e.g. when we do not have physical preparation, which happensat the beginning of the season . - If you haven't ridden or practiced other sports in winter, before you get on the bike, you need to strengthen your overall endurance - advises Adam Głazowski - coach of the CWKS Legia Warszawa cycling section and the Legia-Felt cycling group. - Run in the fresh air, perform general development exercises, stretching the spine, strengthening the abdominal muscles (e.g. torsion), strength and improving flexibility (circulation of the torso, swinging limbs).

Cycling - what are the benefits?

How not to overload at the beginning of the cycling season?

Start your ride from a forest path or an empty square. Get used to the bike again, do not go straight onto the road. The worst thing is uneven pace, sudden jumps, steep long climbs. This increased effort in a bent position and hypoxia causes pressure in the chest and a stinging sensation in the area of ​​the heart. There may be visual disturbances (so-called scotomas), and the next day muscle pain, i.e. soreness.

Before you get on your bike

Piotr Szmyt, a cycling coach, shows the correct position of cycling and explains which muscle groups to warm up before getting on the bike.

Preparing the bike for the season [STEP BY STEP]

1. Wash your bike thoroughly (if there are residues of last year's mud on the frame and wheels, you can pour water over the bike and leave it for a few minutes to remove the dirt more easily). Wash your bike with warm water and washing-up liquid. Use specially adapted brushes (the set costs from 40 to 70 PLN), which will clean all hard-to-reach places near the chain, brakes, etc.

2. Use to clean the gearsbrushes with short and long bristles - so as to thoroughly remove mud and last year's grease. It is worth paying more attention to the guide pulleys of the rear derailleur, which need to be disassembled and thoroughly cleaned.

3. The bicycle must dry thoroughly before lubricating. The basic components that require lubrication are the chain and gears. If you know a bit about bicycle maintenance, you can also lubricate the cables, brakes, hubs, bottom bracket, shock absorber, gear shifters yourself. If you do not feel up to your strength - have your equipment serviced - specialists will prepare your bike for a ride for PLN 50-100.

Bike: how many kilometers to start?

People who cycle systematically and recreationally do not suffer from pains. - Professional cyclists keep in shape by practicing other sports - says Zenon Jaskuła, Polish road cyclist, Olympic medalist. - For amateurs, I suggest the following system to start the spring cycling season: 2-3 days of riding for a few kilometers, and then a day of rest. Every week we increase the distance by 5 km.

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