Longer days and warmer temperatures mean that the early cycling season is underway once again. Local cycling clubs have already begun a schedule of weekend group rides, and lycra-clad cyclists can be seen in ever increasing numbers as we enter the spring months.

Other than maneuvering around potholes, avoiding sand and occasional icy patches, early spring is a great time to get out on the road. Cooler temperatures prevent overheating, there are fewer cars on the road and visibility is highest without leaves on the trees and bushes.

Unfortunately, there are some early season mistakes that many cyclists, both recreational and the more serious athlete, fall victim to each year. Often, the excitement of getting back on the road clouds the judgment of novice and expert alike.

Many, especially those riding in groups, go out too hard during the early season without an appropriate aerobic base. Others endure neck, shoulder and knee pains on the bike that can and should be avoided.

The first priority for a cyclist is to begin using your cycling-specific muscles again. There are few activities that mimic the focused, repetitive motion of cycling. Spinning at a low resistance and high cadence is a great way to slowly reintroduce your muscles to the action of pedaling while increasing both flexibility and strength.

Then, before hammering down the road in fast-paced group rides that leave you gasping for breath with lactic acid pouring through your veins, it is important to do longer, lower-intensity rides over the first four to eight weeks of riding to build your aerobic capacity. A strong aerobic base is the foundation for faster-paced riding down the road.

Cyclists also need to make sure that the neck, shoulders and arms are conditioned to withstand long intervals in the same position. Early season reminders to avoid neck, back and arm pain include: (1) avoid locking elbows; (2) change hand positions frequently;

(3) avoid riding for long periods of time in the handle bar drops which hyperextends the neck; and (4) perform frequent on-the-bike neck and back stretches.

A post-ride stretching regimen emphasizing the hip flexors, quadriceps and hamstrings will help keep your body flexible. Proper on-the-bike hydration and allowing enough recovery time between rides are also critical in helping mitigate bike-related musculoskeletal injuries. And like many athletic activities, a strong core is critical to generating pedal power and avoiding lower back pain.

Once you’ve prepared your body, it’s time to look at your bike. Cardiovascular fitness and muscle strength aside, riding a bike should not be painful. If you are having discomfort in your knee, back, shoulders, neck or anywhere else, it’s probably a good idea to have someone look at you and your bike and make sure the two of you are a good fit.

Whether you’re riding a brand new bike or you have just made some minor adjustments to your bike over the winter, it’s important that the frame, seat and handlebar positions, and pedal-cleat position all match your individual body’s size, flexibility and mechanics. Because of the repetitive nature of the sport, it’s easy for a minor discomfort to escalate into something more serious.

While any good bike shop will help you find a bike that fits your riding style, budget and body size, there are also specialists in Southern Maine that make additional adjustments (for a price) that can help you maximize your cycling efficiency and overall comfort. The more miles you plan to put on your bike this season, the more these specialized services may make sense to you.

A proper bike fit will take into account each cyclist’s unique anatomy, address any painful conditions such as knee or back pain, and observe for any biomechanical abnormalities that could affect bike comfort and performance. By taking precise measurements, calculating ideal bike-to-body ratios, and observing you on your bike while making adjustments, these experts can almost guarantee that you’ll get more out of your riding experience.

Just remember, riding a bike should be fun. Don’t let a poor-fitting bike, lack of core strength, improper stretching and poor aerobic conditioning come between you and the open road. Before you know it, it will be winter once again.

Dr. Marr practices Sports Medicine and Medical Orthopaedics at Orthopaedic Associates of Portland. He serves as a team physician for St. Joseph’s College, Windham High School and Yarmouth High School. Dr. Marr has a special interest in elite endurance athletics including performance physiology and injury prevention.

Area bike fit resources

Back Bay Bicycle

www.backbaybicycle.com

Bath Cycle and Ski

www.bikeman.com

Cycle Mania

www.cyclemania1.com

Ernie’s Cycle Shop

854-4090

Gorham Bike and Ski

www.gorhambike.com

Orthopaedic Athletic Performance Therapy

Tim Davoran

www.orthoassociates.com