5 Tip for Avoiding Injury

We're heading into the thick of the racing season and staying injury free is vital. We have put together 5 top tips to help you stay injury free over the coming months so you can make the most of your time on the saddle. There is something for everyone to take from these tips, whether you're aiming to compete in the National Championships or aiming to reach your first 20km.

1) Training Load

Manage your training load, gradually increasing the volume and intensity of training. Large increases in weekly training volume, intensity or both, dramatically increase injury risk.

2) Bike Fit

Getting a professional bike fit is one of the most commonly skipped steps when buying a new bike, but it is one of the most important. If you want to ride comfortably and pain-free a proper bike fit is a must.

3) Sleep

Sleep gives the body a chance to repair and regenerate from the day – muscles, tendons, ligaments and bones need this time to recover to help prevent overuse injuries. Aim for 8 hours per night, more if you’re in a heavy training block.

4) Protein

Your body needs protein to help build and repair muscles and other body tissues. On finishing any ride longer than 90 minutes, the priority is to take on some quality protein as soon as possible. A short time later you should eat a balance meal. 

5) Strength & Conditioning

A Strength & Conditioning programme can address muscle imbalances and weak areas which can lead to injuries. Find cycling-specific, live and expert training sessions in yoga, pilates, strength and conditioning and more on the Cycling Ireland Training Hub.