Stretching / yoga for cyclist
dombhoy
Posts: 147
I would like to be able to get a bit lower om my bike and also just improve my all round flexibility in order to experience less pains after long rides and to get a bit more aero - does anyone have any advice on stretching or yoga videos/session plans or anything like that , that will halp me with my cycling as at the moment I am not very flexible at all. Thanks in advance
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Comments
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You don't need yoga - you just need to gradually move your bars/stem/whatever over a period of weeks. Although if you want to do yoga anyway, then go for it.0
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Yes, I would agree with Imposter. Even though stretching and yoga are useful things to incorporate into a proper training regime, they're not going to provide the solution that you're looking for.
If you lower your bars (e.g. transfer a 5mm spacer from under the stem to above it), let your body acclimatise to the new level for a few weeks then decide if you want to go lower. Lowering the bars will stretch your glutes out more and require more core strength to maintain a decent form. Your body will adapt and develop by itself, but it takes time, so take it slowly (i.e. don't just slam your stem straight away) otherwise you'll risk injuring yourself.
I'd say a pilates class or a good core workout such as these would help you in this regard:
www.runnersworld.com/workouts/fast-abs?page=single
www.outsideonline.com/featured-videos/fitness-videos/Craig-Alexander-s-Core-Workout0 -
Various routines I have tried:
https://www.youtube.com/watch?v=7fv4BkJZghI
https://www.youtube.com/watch?v=EVyvQm_z6j0
https://www.youtube.com/watch?v=6nI6ddJlh68
https://www.youtube.com/watch?v=uhF5_Ds21TI
https://www.youtube.com/watch?v=guTJ53FDnQs (heavenly the day after a long hard ride)
https://www.youtube.com/watch?v=av4cRDH4D1M
There is a lot of variation in those routines - some are essentially stretching, whilst others will work your core a little harder. Its probably best to start with the shorter ones so maybe try working this into your post-ride routine https://www.youtube.com/watch?v=uhF5_Ds21TI
If you want to actually get lower on the bike.. then the way to do that is to.. get lower on the bike. Aiming to spend 20 minutes out of every hour riding in the drops is a good place to start. You can do it in five minute chunks, before working up to doing it in a 20 minute block. Then start thinking about adjusting the stem.0 -
Okay thanks for the responses - ill try and taking a spacer away and seeing how it feels - and ill also have a look at the videos. Thanks0
