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I have limited time to turbo start at 7.30 for an hour. Then cook and eat. Starting to suffer from general aches and pains as I think I'm stiffing up from no stretches or warmdowns
Tops I could prob fit 15mins in. Anyone care to share their warmdowns?
Can you stretch later in the day?
Also, are you having some protein in your brekky?
I just pedal a lot slower for last 5 mins, drink a semi skimmed milkshake and use a foam roller when aching
As long as I don't jump off with my HR still sky high after the last interval, I don't really find it makes any difference if I spend 10/15 mins doing a proper warm down.
Stretch in the shower, the ache seems to be the same regardless.
Use the last five to ten minutes on the turbo pedalling slowly and starting the warm-down. Stretch whilst doing the cooking.
Should have clarified that's PM, so eat, sleep, sometimes bad nights sleep and wake up achy. Typically I'll do 30mins yoga first thing in the morning a couple of days a week.
I could just spin down but it feels like I need to to target shoulders, lower back, hips and knees.
What are you doing on the turbo?
WHen ever i've had an hour it's been warm up, 30 miutes of assault and battery, then 15 minutes trying to focus.....
And are you standing around while you cook? I usually do the cooking first and then bascially sit down and do nothing much after a hard session.
Trainer road sweet spot base at the moment. Last night was Darwin 4x10min at FTP. Warmup and downs are super short. I think it was something like a 3min spin to warmdowns. Woke up at 5am with achy neck and knees.
10mins easy riding followed by around 10mins of stretching, usually pinching asanas from yoga - wide legged forward bend c hits both shoulders and hamstrings at same time, pigeon for glutes, downward facing dog, runners lunge, triangle for a good side stretch, plus quad stretch.
Haven’t tried this as a post ride cool down but plan to, its quite short so easy to fit in - http://www.pinkbike.com/news/15-minute-post-ride-yoga-routine-2015.html