cycling rural spain blog

Unfortunately as we get  heavier  the more stain we put on our joints, ligaments and tendons, this can lead to more sprain,  stains and therefore less activiy ! The less we are able to move the more we loose muscle mass and strength.

Apart from the obvious ligament knee strain,  the foot has to take all our weight 50% of the time when we walk and so conditions such as planta faciaitis is more common. The The foot will tend to flatten in the arch and so add to calf stain. Unfortunately when ligament is over stretched it does not ever return to its original state and so the joint it supports becomes more flexible and unstable and more prone to dislocation. Arch supports and a well devised personal training program 

Posture is greatly affected and preasure is placed unevenly on the joint leading to more wear and tear on smaller areas so these wear out sooner leading to osteoarthitis and chronic joint inflamation and pain.

 A postural assessment and well devised personal training program along with arch supports would greatly assist in rehab. 

Cycling, static or road based is a really good exercise to assist in rehab given it has  low impact  on the joints and will induce more synovila fluid  or  joint grease within the joint capsule and therfore lead to less joint pain and the ability then to increase exercise levels.

As a personal trainer the question I'm most asked is 'How to loose weight' and often its about  specific body parts.  ' I want to loose my belly or trim down my bum etc ' The truth is we can't be selective about where we loose fat however with exercise we can drop our body fat percentage and we can tone specifc muscle groups, Abdminals glutes etc.

As we exercise the body will exchange body fat for lean muscle which needs more energy and so we burn more fat, even when we are sat watching telly!  The reality is that our weight may remain the same but the percentage of lean muscle to body fat changes, so it is important not to be too focused on the Kilos!

Cardio exercise is the best form of exercise to burn calories however if you want stronger lean muscle then strength training is key. It has the advantage of producing results quicker taking less time each training session increases your VO2 max, ( the rate at which we can uptake and burn oxygen as a fuel). It is also less likely to produce overtaining injuries, strain sprains and stress fractures etc.

If you are serious about loosing some kilos for 2015 have a look at interval or fartlec training which could really  help with your cycling goals.

For more specific advice  please call me or visit my personal  training and sports injury web page.

Its always a concern when you go away on your bike, 'have I packed enough spares and tools'
There is no right or wrong answer but so long as you have the basics to change or repair a puncture, fix a broken chain etc then normally that s all we need for the road. 

Whilst in a different country you can never be sure the local stockist will have what you need to keep you and your bike rolling along.

In our area there are several bike shops close by, in Zaragoza, Calatayud, and Tarazona there are several big shops who stock all the main brand spares.


Click here to visit Cycle shop in Zaragoza, Spain

There are many types of food typical of christmas in Spain.  Some are relatively a new idea like  to help the grape industry by eating twelve grapes as the 12 chimes of the clock in central Madrid strikes
 ( Spanish big ben ) to mark the last seconds each year!
You must to eat all 12 before  the time new year is  anounced to bring good luck for the new year ahead!

The typical Spanish christmas lunch is a minimum of 5 courses along with caramelised and dried fruits and 'Turron' often served with the cofee and sweets course. Turron comes in so many flavours, Almond chocolate with nuts. 
My Chritsmas favorites are as below

Much is spoken about the benefits of a mediteranean diet, the health benefits of oily fish, fresh olive oil, quality salads, vegatables, pulses and local meats.

Often the best tasting food comes from simple ingredients, one of my favorites is toast made from local village bread with a Spanish tomato crushed on top with fresh garlic and olive oil drizzled on top. Simple but really tasty!

Sports massage is normally  used in the treatment of sports injuries which can be from a trauma type injury or over use syndrome. Sympmtoms can include, back ache, neck pain, headaches & migraines, stiff joints, muscle inflammation, post exercise stiffness, lack ,of joint flexibility- mobility, overuse injury, sports injury, Fibromyalgia. 


Treatments include, Deep tissue massage, soft tissue release, joint mobilisation, stretching & muscle conditioning, manipulation, ultrasound, lymphatic drainage.


Muscles, tendons, ligaments and soft tissue become fatigued during exercise plus the stresses of life and work can cause postural pain and chronic joint  and muscle tension.

Treatment includes maunal therapy followed by a series of prescribed exercises, stretching and strengthening.  Normal activities can ususally be resumed from one to six weeks following treatment. 


To find out more about sports massge treatments click here

Spain is the chosen country abroad by professional cyclists for training abroad because of the climate, diversity of cycle routes and challenging bicycle rides, not to mention the incredible mediteranean diet!

Whether you travel to Spain for a biking tour holiday or a fitness based bicycle training trip, the Spanish option can offer it all.

It is advisable on route carry enough water and nutrition with you as Spanish villages can be a good distance apart particularly in the mountains.

Bicycle spares etc are important to carry on the trip with you, as Spanish cycling shops are only in major towns and cities.  

We all know accidents can happen so whilst cycling abroad is advisable to ensure you have adequate insurance and a valid EHIC card (formerly E111). At Cycling rural Spain it is a standard booking requirement.


It is a legal requirement on Spanish roads to wear a cycle helmet.

Cycling is a low impact sports and does not tend to create the same type of over use injuries like Ostearthritis runing even though the legs are the put under a lot of stress however neck, shoulder and upper body pain is more often reported due to bad riding posture. It is generally an over use or muscle overloading injury caused by holding the head in an extended position whilst riding with drop handlebars.

A simle way to help with this pain problem is to stretch the neck muscles whenever you stop and lift your head whilst riding, pull the shoulders backand stretch the pectoral muscles. In short giving the muscles on the back of your neck a rest!

Below are a few simple stretches to help.
Click here to see more at the sports injuries clinic

The Law in Spain says it is mandatory to use a cycle helmet whilst cycling in Spain.

 Whilst we understand that in the UK there are mixed views on this subject however whilst in Spain on our tours we must ask you to please observe Spanish Law and always use a suitable cycle helmet whilst on your bike.