Bike Specific – Yoga or Stretching links
A tight muscle is a weak muscle – do pilates instead and strengthen the muscles. The reason they’re getting tight is because they’re weak.
??? That is what is known as mis-information – else all that massage that pro cyclists , rugger players etc have would be because they are lazy at training.Posted 4 years ago
Any good youtube video’s etc for cycling based yoga or stretching?
I’m road racing most weeks and have trained harder than ever this season, its taking it’s toll in muscular aches and pains, I dont think these are down to positioning as I’ve used the same bike for a number of years without issue. I’m thinking its the sprint training, chasing breaks and chucking in attacks is the cause. Tight hips and glutes is likely the cause.
Need to up the maintenance a little to aid recovery I’m thinking.
33 year old 3rd cat fwiw…..Posted 4 years agosugdenrMember
glupton1976 – Member
??? That is what is known as mis-information – else all that massage that pro cyclists , rugger players etc have would be because they are lazy at training.
^That is what is known as mis-information.
A weak muscle is likely to be a tight muscle, and a tight muscle can often be caused by a referred stress from a weak antagonist muscle – but neither of those make all tight muscles weak muscles.Posted 4 years agostarfanglednutterMember
I’d seriously advise getting a roller and rolling your back and legs (especially ITB) every day.Posted 4 years ago
Here’s a vid:
Also, my Osteo says that cycling really shortens the hamstrings, which can then affect your back – so do hamstring stretches every morning and evening. That regime has certainly sorted me out.dknwhySubscriber
I did a course through my club with one of the members who’s a Yoga instructor. He did a cycling only course. Really enjoyed it and do the stretches after long rides.
The biggest key is getting the positions right. A dvd or book may give you an idea of what to do but it helps to actually have a teacher correct your posture.
If it’s a good, cheap, easy fix you’re after – I’d recommend downloading the yoga X video from the P90X workout too. Got some good core stuff in there. It’s cheesey and american but combined with some core workouts (sit ups etc), it’s very good.Posted 4 years agopeterfileMember
If it’s a good, cheap, easy fix you’re after – I’d recommend downloading the yoga X video from the P90X workout too. Got some good core stuff in there. It’s cheesey and american but combined with some core workouts (sit ups etc), it’s very good.
Only download the P90X one if you have a high boredom threshold and a lot of spare time (it’s 90 minutes long and pretty dull). That said, it is one heck of a yoga session if you put a lot into it! 🙂
I tend to use Horton’s 1 to 1 yoga (Fountain of Youth) instead which covers all areas and is only 45 minutes long.
The P90X one is good if you’re only doing it very occasionally, but it does drag after a couple of sessions. Fountain of Youth is much more manageable on a long term, regular basis.
All IMO of course! 🙂Posted 4 years ago
Thanks, I was doing my hams a lot during the CX season training, I’m still stretching hams/glutes after every session but perhaps not as much as I was, only a few times instead of x3 or more for 30secs.
Thing is you probably go hardest when racing but how many people do you see stretching in the car park post race? even a warm down rides a bit OTT…I’m not keen on starting the trend but may have to bite the bullet….Posted 4 years agoMunqe-chickMember
I’ve recently had similar thoughts then stumbled across this women’s cycling website which is great. I printed off the below and do them faithfully after each ride now, makes a huge difference.Posted 4 years agoLadyAlexMTBMember
I have the Ryan Leech series. I think its really good. He has designed the stretches really carefully to avoid injuring a typical tight cyclist, whereas most yoga DVDs go quite intense which could injure a ‘normal’ person not used to yoga.
I also rate the following very highly:
Jill Miller Post-Athletic Stretch
Yoga for Cyclists (Andria Baldovin)
Yoga for Runners (by Tania, Yogaland) which is a phone app.
I tend to use one of each of those three in rotation after rides.Posted 4 years agoMunqe-chickMember
If your riding that regularly then one of the best things is a sports massage! I keep trying to persuade Mr MC but he is just stubborn and won’t go. They really get rid of knots and painful bits particularly the tight hamstring behind the knee that a lot of cyclists get, that is REALLY REALLY hard to stretch yourself, you can see in the links they use a yoga belt (or towel) but most effective is to have someone there pushing it gently. I always feel wonderful after a sports massage I can move, stretch and legs feel beautiful and relaxed!Posted 4 years ago
Thanks, I was doing my hams a lot during the CX season training
Strengthen them – you’ll have a muscle imbalance which is causing your hamstrings to be tight and weak. You can stretch them as much as you like, but until you strengthen your hamstrings etc you will see very little benefit.
Trust me, I’m a professional who works in elite sport.Posted 4 years ago
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