Cycling is synonymous with sport, performance and pushing oneself to the limit. To go ever further and to progress, working on endurance and muscle strength is fundamental. Professional sportspeople, including cyclists, but also an increasing number of amateurs, turn to electrostimulation devices not only to prepare before events, but also to facilitate recovery after training sessions and competitions. These devices are also used for the prevention and relief of certain injuries.
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We present all their benefits. And take a good look — there are many!
How does electrostimulation work?
When we contract a muscle naturally, our brain sends an electrical impulse via our nervous system to the muscle. The electrostimulation device replicates this process and sends an electrical current, via electrodes placed on the areas to be treated, to the motor nerve located in the muscle. It is this artificial current that causes the contraction.
These devices offer different levels of frequencies, with variable duration and intensity, allowing slow or fast muscle fibres to be stimulated.
Slow muscle fibres (type I) are engaged during endurance sports, with long-duration muscle contractions. On the road or on an MTB, endurance is essential for long distances and for tackling significant elevation gains.
Fast muscle fibres (type II), for their part, are used for fast strength and power movements. In sprints, accelerations in cycling or technical sections on an MTB, these fibres are heavily called upon.
Why use electrostimulation?
Through programmes that can target specific muscles for effective training of different parts of the body, and their many advantages — namely: time saving, the ability to carry out intense muscle training sessions, ease of use, and portability of the device — electrostimulation is, without doubt, the ideal complement to a physical activity such as cycling.
Below, we explain how it can benefit you, but also what potential contraindications should be taken into consideration:
Electrostimulation in physical preparation
When it comes to improving physical preparation, electrostimulation devices offer various programmes to optimise muscle strength, endurance, stamina, explosiveness and many other more specific qualities.
These various programmes allow you to work according to your goals. For example: a cyclist who favours long distances will seek to develop their endurance and stamina in the quadriceps, calves and hamstrings; while a road sprinter or MTB Enduro/Downhill riders will look to develop their explosiveness and strength. For high-level athletes, all programme levels are necessary in order to optimise overall performance in competition.
Endurance and stamina are trained with programmes whose frequencies range between 10 and 70 Hz, with a high number of cycles and a short rest period. When the objective is to work on strength and explosiveness, programme frequencies will be between 75 and 120 Hz, with a low number of cycles and a longer rest period.
Warm-up programmes are also recommended to prepare the muscles just before a competition. They allow a significant increase in blood flow and capillarisation*. An improvement in VO2Max* is also scientifically proven during these preparation sessions.
On the bike, the upper body (in particular the core, shoulders and arms) is also engaged. It plays a key role in the posture adopted by the cyclist, greatly influencing the feel and sensations during riding. It is therefore important to strengthen this area to reinforce these muscles, so as to enjoy the ride without pain and prevent potential injuries.
Cycling-specific preparation plans exist with certain brands such as Compex. The brand offers dedicated sessions and programmes to follow a few weeks before a competition, according to the cyclist's training schedule.
Optimising recovery through electrostimulation
Cycling puts the body under great strain, particularly during competitions or intensive training sessions. Careful planning and consistent repetition of training sessions, with adequate recovery times, will allow the athlete to progressively reach their optimal performance level. To achieve this, it is therefore essential to properly relieve and relax the muscles after exercise and to reduce muscle soreness.
Specific recovery programmes promote and accelerate this process by helping to better drain toxins, improve blood circulation, reduce muscle tension and also improve muscle tone. The primary goal of these programmes is to achieve better venous return and to relax the muscles using low-intensity electrical stimuli.
Massage programmes, for their part, help to combat feelings of fatigue and generate a relaxing effect.
These sessions are often short and undemanding, making them easy to carry out at home or outdoors. These programmes should be performed between 1 and 3 hours after exercise for best results. It is also important to maintain good hydration, a balanced diet and to combine with classic stretching techniques.
Electrostimulation and injury relief
As with all sports, cycling can be the cause of certain joint, ligament and muscle pain. Lower back pain (lumbalgia, of vertebral origin) is the most common and affects a large proportion of cyclists.
Other traumas located in the cervical area can also appear due to the hyperextended position on the bike, as can tendinitis (inflammation of a tendon that causes significant pain) in the Achilles tendon or other tendons, which can become chronic if not given the necessary care.
Muscle soreness – the result of unusual strain on a muscle – is common at the start of training; and the sensation of heavy legs is also a recurring symptom for cyclists.
Electrostimulation offers programmes for the relief and prevention of these injuries or feelings of discomfort after exercise. These are a good complement to accelerate recovery in the areas concerned. This type of stimulation causes no muscle fatigue and can be applied repeatedly and for extended periods several times a day. It is also worth noting that these tools are often used in physiotherapy during rehabilitation or after prolonged immobilisation.
Furthermore, the vast majority of devices offer electrostimulation via TENS (transcutaneous electrical nerve stimulation), which blocks the transmission of pain information to the brain through the release of pain-relieving substances such as endorphins.
A few contraindications to know before getting started
Despite the many benefits, electrostimulation is not suitable for everyone. There are certain contraindications to be aware of and to observe before starting to use an electrostimulation device.
These devices are not recommended for people:
- Fitted with an implanted electronic device such as a Pacemaker
- Suffering from heart conditions in the thoracic area in particular
- Suffering from epileptic seizures
- Suffering from phlebitis, feverish conditions, or thrombophlebitis
- Anxious individuals
- Diagnosed with serious illnesses
- Suffering from infections
- Suffering from inguinal or abdominal hernia problems
- Suffering from significant arterial disorders
- Pregnant women
Do not hesitate to consult your doctor if in doubt, and take the time to read the instruction manual before starting use.
How do I choose my electrostimulator?
As you will have gathered: whether you are an amateur sportsperson or a dedicated competitor, electrostimulation is here to provide you with genuine support at every stage of your cycling practice, with numerous benefits, according to your goals and needs.
When making your choice, consider these criteria:
- Number of programmes offered
- Adaptability to your goals: training, recovery, injury treatment...
- Electrodes with or without wires (ease of use)
- Data transfer and download / goals
- Power
- Battery type and average battery life
There are also electrostimulators dedicated to Fitness whose purpose is purely aesthetic, with programmes to tone and sculpt muscles or for general fitness.
