3 Ways To Train like a Professional Cyclist

Just because you’re not a professional cyclist doesn’t mean you can’t train like one. In this blog our experts discuss typical injuries suffered by cyclists and the top three things you can do to prevent them.

Now the Spring Classics are out of the way, the next event on the cycling calendar is the first Grand Tour of the year: The Giro D’Italia.

The Giro d’Italia, or the Giro as it’s commonly known, was first established in 1909. Similarly to the Tour de France, its general classification leader’s jersey is the same colour as the local sporting newspaper — the Gazzetto dello Sport printed on famously pink pages. 

It is a multi-stage bike race held in Italy, although the route occasionally crosses borders into neighbouring countries – This year it drops into Slovenia and Switzerland. 

The 104th Giro runs from May 8 to May 30. It will cover a total distance of 3,450 kilometres split into 21 stages; it’s expected to take the professionals around 85 – 90 hours of racing to complete! 

Understandably with an event of this magnitude, there can be a lot of injuries plaguing riders in the peloton. Injuries can be broken down into two categories: 

  1. Overuse injuries – these have a more gradual onset and often a result of the repetitive strain put through different parts of the body. 
  2. Traumatic injuries – usually due to a crash or a fall. 

It’s important to remember that these types of injury do not only affect the elite athletes competing in the Grand Tours, but even amateur and non-professional cyclists too. 

Overuse injuries account for the large percentage of injuries presented to clinicians at Pure Sports Medicine; interestingly these are almost always due to either an incorrect bike set-up and improper training techniques. 

So, what can be done to minimise the occurrence of these injuries? 

Training Load Awareness #

Sudden spikes in training volume, intensity, distance or frequency can lead to tissues being stressed beyond their capabilities. This normally results in tendons, ligaments or muscles getting stressed, fatigued, inflamed and sore. Using apps such as Strava can help monitor training stress and performance, indicating whether you’re consistently pushing your body into the red’, or whether you have a good training/​recovery balance.

Having a Bike Fit #

At PSM, we have qualified Bike Fitters who can professionally assess your current bike setup. We can assess your current ailments while cycling and adjust the fit for your specific goals, whether it be more comfort or improved performance and efficiency. You’ll be surprised at how much more comfortable and faster you become by having your bike setup perfectly for you.

Get Regular Soft Tissue Therapy #

Soft tissue therapy is a key part of a cyclist’s recovery. Professionals get regular massage therapy from their Soigneurs after each day’s racing to help with the next day’s effort. It maintains optimal flexibility, helps to break down scar tissue, and improve circulation. Soft tissue treatment during a period of high training load or a lead up to an event has been shown to improve recovery and performance by significant amounts.

If you’ve caught the cycling bug and are looking to improve performance, comfort, and recovery throughout this year, then #TeamPSM can help. 

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