Rock 'n' Roll
damage36
Posts: 282
I just thought I'd share a rollers session I've tried out a couple of dark evenings after big rides.
Basically the idea was to get some stiffness out of my legs and stretch the muscles, rather than get on the bike the next day feeling all tight and achey.
I get on the rollers and do 5 mins in a small gear and just spin the wheels at ~90rpm, then take the cadence up to ~130rpm (or whatever is best for you) and the back down for another 5 minutes.
After that with my legs warm, get off the bike and spend a good 5 minutes stretching my hamstrings, quads, calf muscles and hip flexors.
Then get back on the rollers and spend another 10 mins again building the cadence up and then down.
Another set of stretches and shake off the legs and I feel a lot better for it.
Let me know if this sounds like a good plan, if you do anything similar or other crafty recovery methods.
DMG
Basically the idea was to get some stiffness out of my legs and stretch the muscles, rather than get on the bike the next day feeling all tight and achey.
I get on the rollers and do 5 mins in a small gear and just spin the wheels at ~90rpm, then take the cadence up to ~130rpm (or whatever is best for you) and the back down for another 5 minutes.
After that with my legs warm, get off the bike and spend a good 5 minutes stretching my hamstrings, quads, calf muscles and hip flexors.
Then get back on the rollers and spend another 10 mins again building the cadence up and then down.
Another set of stretches and shake off the legs and I feel a lot better for it.
Let me know if this sounds like a good plan, if you do anything similar or other crafty recovery methods.
DMG
Legs, lungs and lycra.
Build a man a fire, and he'll be warm for a day. Set a man on fire, and he'll be warm for the rest of his life.
Build a man a fire, and he'll be warm for a day. Set a man on fire, and he'll be warm for the rest of his life.
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