CYCLIST PREVENTION INJURY

CONTENT

Stretching
Metabolism Condition
Diets
How to rehydrate
Injuries
Home Remedies
Treatment in Advance cases
STRETCHING
CALF STRETCH INTO A WALL
DOWNWARD DOG
EXPANDED LEG POSE
QUADS STRETCH
CAMEL POSE
SEATED GLUTE STRETCH AND HIP
OPENER
REVOLVED BELLY POSE
SUPPORTED BOUND ANGLE POSE
 METABOLISM AND DIETS

Metabolism is the combined effects of all the varied

biochemical processes that continually occur in your
body on a cellular level. These processes enable every
individual component of your body to function,
making it possible for you to think, digest food, move
and perform all the functions of a living, breathing
being.
DIETS
 BEANS

Protein and fiber are two of the building blocks of boosting

your metabolism, so beans, rich in both, are a good choice.

Consuming 400 calories of protein will require about 80

calories to digest it, compared with only around 40 calories
for carbohydrates and 12 calories required for fat digestion
of the same amount of food,But thats not the only reason
that beans are good for your metabolism. Farley highlights
the importance of all foods rich in iron.
 Berries,Bone Broth & Celery
All fruits are a good idea due to their carb and fiber
content, both of which are important tools for boosting
metabolism and they are rich in antioxidants, like vitamin
C, which helps combat damaging free radicals generated
during exercise. Berries help you heal more quickly.

The Perfect Metabolism Plan, loves bone broth as a

metabolism booster, due to its protein, mineral and
collagen content. Collagen supports the mucosal barrier
in the gut, which means it is useful for supporting
healthy/strong digestion and assimilation of nutrients
which is critical for a strong metabolism.

You might have heard the urban legend that celery is a

negative-calorie food,but its very low calorie food can be
a big-time metabolism booster.
Chia Seeds, Choclates & Apple Cider
Venager

Chia seeds have lots of different characteristics,

metabolism-wise, chia seeds offer a few specific benefits.
Chia seeds are high in fiber, protein and healthy omega 3
fats.
This is probably good news for a lot of you out there yes,
dark chocolate (70% or higher cacao) can help boost your
metabolism. Raw cacao is one of the best food sources of
magnesium, and magnesium helps to support healthy
glucose levels
Cider vinegar is a great metabolism booster according to
Baron, who suggests mixing it with some lemon juice, a
pinch of cinnamon, a pinch of cayenne, and a drop of raw
honey before drinking. Cider vinegar is a great way to
boost your metabolism,
 Cinnamon & Curry

Cinnamon contains thermogenic properties, which means when

you consume it, your body automatically starts to burn more
calories throughout the day. Only cinnamons role in helping the
body to effectively metabolize carbohydrates, but also its role in
managing cravings for sweets.
Curry has a few benefits for your metabolism wrapped up in a
flavorful package. Well get into spicy peppers and their effects
in just a bit, but its heat is only one of the elements of curry that
boosts your metabolism. Because curry combines so many
different spices, from hot peppers to cinnamon to turmeric and
ginger, which, according to Baron, are essential metabolism
boosters, curry is a great choice.

Fish & Hot Peppers and Jalapeos

Not just rich in protein, fish is also rich in omega-3 fatty

acids, allowing it to do double duty on your metabolism.

Chili peppers contain chemicals called capsinoids that have

been shown to increase energy expenditure. Its not the
pepper itself, but the chemical that makes them hot
capsaicin that does the work here. They alert your
hormones and increase your heart rate, make you breathe
faster and force your body burn more calories and fat.
 Seaweed & Spinach

If you eat seafood and seaweed, which is rich in

iodine, your body will produce thyroid hormone more
effectively, thyroid hormone is a huge metabolism
booster.
Spinach, but also any leafy green, is a great
metabolism booster. This is in part due to the high
fiber content of leafy greens. High fiber foods like
leafy greens can increase your fat burn by 30%.
How To Rehydrate
 1. Watermelon
In the world of thirst quenchers, watermelon weighs in as a major
contender. Based on its name, its no surprise this fruit is made up of
92 percent water! But its salt, calcium and magnesium is what makes
it ideal for rehydration. It is also a good source of potassium, vitamin
A and vitamin C.

2. Cucumbers
Cucumbers keep cool at the number one spot on the list of water-
logged fruits and vegetables. Composed of 96 percent water, cukes
have no saturated fat or cholesterol, and are very high in vitamin K,
vitamin B6 and iron.
3. Strawberries
Even without the shortcake, strawberries are a sweet treat perfect
for staying hydrated. They are 92 percent water (the most of any
berry) and are loaded with fiber and vitamin C as if you needed an
excuse to sip on this refreshing summer cocktail!
 4. Lettuce
Iceberg lettuce may be 96 percent water, but its not known for
much else in the nutrition department. Richer salad greens and
sandwich toppers including butterhead, romaine and spinach are
more well-rounded choices and still up your hydration. Need some
inspiration? Start with these creative, healthy salads.
5. Fat-free or skim milk
Everyone knows milk is an excellent source of calcium that will keep
your bones in tip-top shape. But research also shows milk is better
than water and sports drinks for rehydration and recovery after
exercise (yup, especially chocolate milk). Just be sure to choose a
slimmed-down carton since the fat in whole milk can delay fluid
replacement.
6. Smoothies
DIY smoothie is a great way to combine your favorite flavors into
one nutritionally-packed glass. And it only takes seconds to scarf
down! says Berman. Try drinking your fruits and veggies with these
healthy (and tasty) green smoothie recipes.
 7. Sports drinks
Sugar and sodium are good things when it comes to sports drinks! In
addition to the electrolytes and protein included in most on the market, the
sugar and sodium can bring your body back to balance faster than water
after a grueling workout lasting over 90 minutes. For shorter workouts,
sports drinks may just mean a lot of extra carbs you dont need.

8. Coconut water
Theres a reason people go nuts for this tropical drink. Unlike sports
beverages, coconut water is low in carbohydrates, while still rich in
potassium. And its unsweetened varieties can be very hydrating. But for
more rigorous sweat sessions, the low-sodium drink does come up short in
replenishing the salt your body loses.
9. Coffee
Isnt coffee a diuretic? Well, yes, but a recent study in PLOS ONE debunks
the myth that it also causes dehydration. Not only will your daily cup
contribute to your water needs, coffee can also give you a sharper memory,
boost athletic endurance and performance, and reduce the risk of many
serious ailments including diabetes and heart disease.
COMMON INJURIES
 Handlebar Neuropathies :-
Ulnar Nerve, Median Nerve

Saddle:-
Skin chafing, Ulceration, Ischial, Tuberosity pain, Urethral trauma, vulval
trauma

Hip:-
Iliopsoas tendinitis, trochantric bursitis
Foot/ankle:-
Metatarsalgia, plantar fascitis, achilis tendinitis, parasthesias
 Protection Of Injuries

Helmets
Gloves
Eye protection
Padded shorts
Reflection & bright clothing
Light & strobes
 Mechanical Protection

Correct fit of bicycle

Regular safety checks
Effective breaks
Reflectors- front rear, pedal, wheels
 Home Remedies

Ice
Heat
Self stretch
Rest
Treatment Protocol In Advance
Cryo/Heat
TENS
MFR
Proper Stretching
Dry needling
Cupping Therapy
Neural mobilisation
Strenghtening:-
Back- Bridging, prone raise, leg RAISE etc.
Glute- side kick, front kick, hip opener
movements.
Quad strengthening
Ankle toe movement, toe & heel walk, frenkle exercises