streching advice

richiemack

Ok after yesterdays hill climbing extravaganza my left knee and shoulder are sore. I felt as if the left side of my body was very stiff, Im not sure if that was due to using my right side more than the left. Has anyone any advice on what Im doing, and maybe some stretching tips?

AstraMonti

What i find useful was an advice from Raam i think. When you are back from a long ride lay down on a flat hard surface for some time, with legs raised above head height maybe against a wall. That works well for me

Raam

AstraMonti wrote: »

What i find useful was an advice from Raam i think. When you are back from a long ride lay down on a flat hard surface for some time, with legs raised above head height maybe against a wall. That works well for me

I don't think I advised that, not saying it's wrong or anything, but I think someone else said it. However, I'll gladly take the credit if it works for you

AstraMonti

Raam wrote: »

I don't think I advised that, not saying it's wrong or anything, but I think someone else said it. However, I'll gladly take the credit if it works for you

Now you 've made search! It was ROK_ON who advised it! Happy now?

Raam

AstraMonti wrote: »

Now you 've made search! It was ROK_ON who advised it! Happy now?

I'm just happy that my name was mentioned.

DirkVoodoo

Are your legs the same length? Have a look when you are pedalling and try and gauge whether or not one leg is closer to the top tube than the other.

For stretches: core, core and more core. Most problems on the bike either stem from a weak core or poor setup on the bike.

Bambaata

any suggestions to strengthen it? i gotta pay it some time!!

DirkVoodoo

Here ya go Bambaata, a few handy stretches from roadcycling.com:

Core Training
In the last few years, there has been a big increase in the emphasis on strengthening the "core" of the body. The body's core, which includes the back and abdominal muscles, can be a weak link for many time trialists. Because of the extended aerodynamic positions, cyclists may be able to generate ideal power early in the event, but then low back fatigue and pain contribute to a loss of power. Most riders give away significant pedal power because of weak low back and abdominal muscles.

The legs perform most of the work in cycling, but a strong core will increase stability on the bike and increase power transfer to the pedals. In addition, a strong lower back will allow you to remain in a more aerodynamic position for longer periods of time without discomfort. Here are a few things to keep in mind when working to strengthen core muscles:

* Begin your core training with simple exercises - abdominal crunches, back extensions, leg raises and bridging exercises (see list below).
* Progress to more complex exercises as you increase your core strength. Include a variety of exercises to minimize the risk of injury and keep you motivated.
* Explore the option of completing some of your exercises on an unstable surface such as balance boards or stability balls.
* Spend equal time training the muscles in your lower back as you do the muscles of your abdomen. By omitting one you will create an imbalance in muscle strength and increase the risk of injury.


In addition to the exercises listed below, check out your local fitness center, they may offer classes for learning more exercises that will help to strengthen your core.

Crunches (abdominals) Lie on the floor with your knees bent and your feet flat on the ground. Press your lower back into the floor. Extend your arms and place your hands on your thighs. Exhale and crunch forward 3-5 inches. Keep your head in a neutral position; don't let your chin move toward your chest! To increase the level of difficulty, crunches can be done on a stability ball instead of the floor. As you become more adept at using the stability ball for crunches you can begin to bring your feet closer together thus increasing the instability factor and recruiting more core muscles.

Prone bridge (also known as elBows and Toes) Lying on your stomach on a mat, balance on the tips of toes and elbows while attempting to maintain a straight line from heels to head. Start with 20-30 second efforts, rest 30 seconds and repeat. Work your way up to 4 or 5 repeats of 30-sec each.

Lateral Bridge (obliques) In a sideways position on the floor, balance on one elbow and the side of one foot while attempting to keep the body aligned in a straight line. Be sure to concentrate on the pelvic position - keep it all aligned. Start with only 10-15 sec, and gradually increase to 4 repeats of 30 sec on each side.

Stability Ball Trunk Extension (low back) Lie face down on a stability ball with your knees slightly flexed and your legs spread out for balance. Place your arms next to the body, off to the side (less resistance), or overhead (more resistance). Begin with your trunk flexed, with tension in the muscles that run on either side of the spine. Pull your shoulder blades together and down toward your buttocks as you begin to lift your torso off the ball. Slowly extend one vertebra at a time. Hold and then slowly lower your trunk back to its original start position. Repeat 10-20 times.

Stability Ball Hip Extension and Leg Curl (low back and hamstrings) Lie on your back on the floor and place your lower legs on a stability ball. Put your hands flat on the floor at your sides. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt. Pause, then reverse the motion-roll the ball back until your body is in a straight line, then lower your back to the floor and repeat.

RobFowl

DirkVoodoo wrote: »

For stretches: core, core and more core. Most problems on the bike either stem from a weak core or poor setup on the bike.

IMO core stability and stretching are quite different (although there is some overlap)

Generally stretching aims to improve flexibility, reduce injury and may improve cirulation. (all these a little contentious BTW)

here's a pez link
http://www.pezcyclingnews.com/?pg=fullstory&id=2336

Core stability is more about developing a strong and stable central "core" an combimation of groin/gluts and paravertebral muscles. It aims to provide a solid base for the other wuscle groups to work off, in cycling terms a point for your legs to push against
Hers a link re that (there are better ones but it is 0050 and I'm sure MrsFowl thinks I'm looking at porn!)

http://www.sportsinjuryclinic.net/cybertherapist/corestability.php

DirkVoodoo

Splitting hairs in a sense, core strengthening using stretching techniques might be more appropriate. I didn't mean for the above link to be taken as pre-cycling advice, it is obviously aimed more at developing a long term exercise plan to improve flexibility on the bike and reduce discomfort/injury.

RobFowl

Not trying to be smart Dirk
Those exercise you posted sound excellent, If you're really keen the British track guys have the riders push from different sides while riding to try to improve it further.

DirkVoodoo

No, no, I know that, I meant in terms of me saying stretching/strengthening and such

IM0

Try stretching the quads calfs hamstrings, back hips ect, always good to be limber. Also if your not use to riding in the hills it will hurt more than usual, using similar muscles in different ranges of motion.

TinyExplosions

RobFowl wrote: »

Those exercise you posted sound excellent, If you're really keen the British track guys have the riders push from different sides while riding to try to improve it further.

Next boards spin so, it's who can push the other off their bikes