🇱🇹 Lithuanian Cycling

Disciplines

🧰 Equipment

• Helmet — mandatory, because most accidents happen “just briefly”.
• Bike size — frame size according to height; an unsuitable frame causes back and knee pain.
• Saddle height — the leg should be almost straight at the lowest pedal point.
• Pedal system (clip-in pedals or shoes with “clips”) — increase efficiency, but require practice.
• Reflectors/lights — essential when riding in the dark.
• Sleeves and socks — for comfort on long distances (see compression clothing).

💪 Physical Requirements and Training

Cycling requires aerobic endurance (hours of pedaling) and the ability to briefly “maintain” higher power (climbs, sprint attacks). Therefore, training is often divided into:

• Base work (long, slower distances) — endurance and efficiency.
• Tempo work — ability to ride at a high pace for longer.
• Intervals — “power” for climbs and attacks.
• Strength training in the gym — legs and “core”, reduces injury risk.

🩹 Safety and Common Problems

• Knee pain — usually due to incorrect saddle height or pedal position.
• Back pain — due to overly long (“stretched”) frame geometry or a weak core.
• Numb hands — due to pressure on the handlebars; gloves and changing position help.
• Skin chafing — due to clothing; proper shorts and cream help.
• Falls — follow traffic rules, be visible, ride with a margin.