Preparing for RAGBRAI: Urbandale personal trainer offers tips to avoid injury on the 406-mile ride across Iowa
RAGBRAI is set to begin next Sunday in Orange City, and cyclists are gearing up for the 406-mile journey with a focus on recovery and injury prevention.
Dean Ponder, a personal trainer in Urbandale with over three decades of experience, emphasized the importance of listening to one's body during the ride.
"They have to be careful, you know, not to overdo it. And you know, listen to your body always when it comes down to, you know, getting a good ride in without killing yourself," Ponder said.
He advised that simple stretches can help cyclists avoid the medical tent and stay on the road.
"You want to hold these nice stretches for approximately, you know, 10, 15 seconds. If you pull back, you know, that gets it a little bit. You can work on your balance by letting go a little bit," Ponder said.
Timing is crucial, according to Ponder, who is also a rider. He noted that many cyclists make the mistake of holding stretches for only a second or two.
Ponder highlighted the importance of focusing on quads and hip flexors, but he also pointed out that hamstring injuries are common.
"Now what I see a lot of people doing wrong is standing straight locked knees trying to touch their toes. And that's a good way to get a back spasm or have some down the road injuries in the low back," Ponder said.
With an easier RAGBRAI route featuring flatter landscapes and shorter days, Ponder warned that riders might be tempted to pedal harder than advisable.
"Just remember to hydrate, and take breaks, that's important, especially up a hill," he said.
