The doctor

THE HEALTHY ROUTE TO CYCLING
By dr. Paolo Marchetti.

Doctor Paolo Marchetti, cardiologist and IACPR member (Italian Association for Cardiovascular Prevention and Rehabilitation) has listed a set of simple rules that you should keep in mind, if you want to make your cycle-tourism experience both pleasant and beneficial to your health.
Besides following the Traffic Code and observing general safety rules on the road, it is also important that all cycle tourists tackle every route in the best possible physical condition.

1. Cycle tourism is a way to discover and enjoy beautiful sites. It’s not meant to be a race against time nor a way to challenge yourself and your friends. Therefore, it is essential that you pace yourself and try not to wear yourself out: take a rest when you feel tired or when it becomes too hard to pedal.

 

2. You should keep yourself hydrated before and during your ride, especially on hot and sunny days. I recommend that you bring at least a water bottle with you, particularly if you are riding with children. It is advisable not to choose sweet and fizzy drinks (e.g. lemonade, orangeade, cola).

 

3. It is always better not to start a physical activity on an empty stomach. A full breakfast - ideally fruit, whole-wheat cereals (e.g. muesli, zwieback or bread) and milk (preferably skimmed) - will give you slow-release fuel and is generally easy to digest.

 

4. You should not eat too much fat, like fried or roasted food (e.g. fried bacon or eggs).

 

5. it could be useful to bring a light snack with you (chocolate, cereal bar, dehydrated fruit) and eat it while riding the bike.

 

6. don’t get back in the saddle immediately after eating at a restaurant, particularly if you have just had a hearty meal or alcoholic drinks. It is advisable to wait at least one hour before starting again, especially if the route runs uphill.

 

7. Always wear a pair of glasses, to protect your eyes not only from the sun, but also from insects, wind, and so on.

 

8. Always bring a mobile phone and a small first-aid kit with you.

 

9. in case of a sudden chest pain, shortness of breath or dizziness – however mild – you must stop and sit down. If the problem persists after 5-10 minutes, you should call an ambulance immediately. If the problem clears up within 10 minutes, it is advisable to interrupt your trip anyway and go see the doctor. In case of fainting, you should call an ambulance immediately.

 

10. if you suffer from a heart condition, you should contact your cardiologist or your family doctor before planning your cycle-tourist itinerary, in order to make sure that this kind of physical activity is appropriate for your health condition.