When cycling over rough terrain, the limbs and joints sustain high velocity forces resulting in injuries ranging from stress injuries and bone fractures to overuse injuries in tendons and muscle strains.

The cornerstone of injury prevention - primary or secondary - is preparation.

This includes adequate warming up and stretching, correct biomechanical setup and equipment alignment, and adequate hydration and nutrition, as well as pre-emptive joint support and good psychological preparation.

A warm up and stretch increases local muscle temperature and blood flow, and provides a significant boost psychologically, which results in better overall performance and coordination and boosts the metabolic response to exercise accordingly. This is where the appropriate nutrition is so important, and consequently contributes to the effects of warming up before exercise.

The warm up should aim to get the temperature of the muscles elevated by 1° to 2°. The evidence for injury prevention from warm up is greater than for improved performance.

To achieve the desired effect, it should be done correctly, and appropriately, bearing in mind that muscle tissue has both plastic and elastic elements, and if stretched gently, will become more and more supple and elongated, thereby allowing greater stretch, elasticity and resilience. Muscles have a stretch reflex and an inverse stretch reflex, implying that if a muscle is overstretched it is likely to cramp as an exaggerated response to prevent overstretching. To prevent this, stretching frequently and often, even if warm and fit, is recommended.

After a good breakfast, commence a 10 to 15 minute warm up off the bike. Stretch each leg, all muscle groups individually, and repeat before a brief run, brisk walk or ride, then repeat the process. The light cardiovascular challenge should raise a light sweat to be adequate.

Mediclinic is the official medical partner of the Change a Life Cycle Tour.