Road cycling: returning after an injury

Risks and order of return

Risks come from bike fit, saddle time and the leaning position; resume on the flat, with few climbs and no maximal efforts.

Road cycling: ride on the flat with a light cadence (at least 80 rpm) and no climbs at first. If discomfort persists, have your saddle height and position checked.

Bringing the movement back in four stages

1. 1

   Easy riding on the flat, smooth cadence and short duration.

2. 2

   Longer ride on the flat, comfortable position.

3. 3

   Gentle hills and varied rides, with an easy gear.

4. 4

   Long climbs, sustained effort, group rides or intervals.

Common injuries in this sport

• Patellar tendon (jumper’s knee)Avoid heavy gears and standing climbs; check saddle height.
• Lower back (lumbar)Sit more upright, change grips regularly and take standing breaks.
• Neck (cervical)Raise the bars, relax the shoulders and take breaks looking into the distance.

Preparation exercises

• Forearm plank

  On forearms and knees (later toes), body aligned, hold 20 to 30 seconds without sagging the back.

  To start: 3 holds of 20 seconds, every other day.

  Variations, mistakes and progression

  Easier

  On your knees, or hands on a table.

  Harder

  On your feet, then lifting one foot for a few seconds.

  Common mistakes

  • Hips too high or lower back sagging.
  • Holding your breath.

  Moving on

  When you can hold 45 seconds on your feet, body aligned.

• Bird dog

  On all fours, extend one arm and the opposite leg keeping the back steady, hold 5 seconds then switch.

  To start: 3 sets of 8 per side, 5-second hold, once a day.

  Variations, mistakes and progression

  Easier

  Leg only, or arm only.

  Harder

  10-second holds, then bringing elbow and knee under the belly between reps.

  Common mistakes

  • Lifting the leg too high and arching the back.
  • Letting the pelvis rotate.

  Moving on

  When 3 × 10 is done without the pelvis moving (a glass on your lower back would not fall).

• Dead bug

  Lying on your back, arms to the ceiling, knees at 90 degrees: lower one heel towards the floor keeping the low back flat, then alternate.

  To start: 3 sets of 8 per side, slowly, once a day.

  Variations, mistakes and progression

  Easier

  Move only the legs, arms on the floor.

  Harder

  Opposite arm and leg together, leg straighter.

  Common mistakes

  • Letting the lower back lift off the floor.
  • Holding your breath.

  Moving on

  When 3 × 10 with opposite arm and leg is done with the back flat.

• Glute bridge

  Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.

  To start: 3 sets of 12, 2 seconds at the top, every other day.

  Variations, mistakes and progression

  Easier

  Smaller range, feet closer to the buttocks.

  Harder

  On one leg, then with your shoulders on a sofa.

  Common mistakes

  • Arching the lower back instead of squeezing the glutes.
  • Letting the knees drift apart or together.

  Moving on

  When 3 × 12 on one leg is easy, with the pelvis staying level.

• Neck isometrics

  Hand against the forehead, then against the side of the head: push gently without moving, 5 seconds, in each direction.

  To start: 5 pushes of 5 seconds in each direction, once a day.

  Variations, mistakes and progression

  Easier

  Push very gently, at 20% of your strength.

  Harder

  10-second holds, a little more force.

  Common mistakes

  • Letting the head move.
  • Shrugging the shoulders.

  Moving on

  When 10 seconds in each direction is pain-free.

• Prone back extension

  Lying on your front, hands by your temples, eyes on the floor: lift your chest a few centimetres while squeezing your glutes, hold 3 seconds, lower slowly.

  To start: 3 sets of 10, 3-second hold, every other day.

  Variations, mistakes and progression

  Easier

  Arms by your sides, barely lift the chest.

  Harder

  Arms straight in front (Superman position), or opposite arm and leg together.

  Common mistakes

  • Lifting the head and tipping the neck back.
  • Going too high and arching the lower back.

  Moving on

  When 3 × 12 is easy with no lower-back pain the next day.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Saddle, handlebar and cleat position set or checked by a professional.
• A soft cadence rather than big gears; use lighter gears.
• Raised bars or an upright position at first to relieve the back and neck.