In our Loving the Bike number 3 tip, we discuss the importance of stretching and how it can improve your cycling performance and keep you healthy.

In tip #5 from earlier this week, I mentioned how there’s really nothing better than time on the bike to improve your cycling….but now I’m going to explain how this off the bike routine can help you out as well.  Yeah, stretching is so ultimately important for keeping your body performing well.

In our #3 tip, I go over a few tips on stretching for cyclists and also provide my favorites for you as well.

Loving the Bike Cycling Tip #3 – Stretching

For additional stretches and stretching tips, have a look at our Stretching and Conditioning section….and for that post on yoga for cyclists, read our “Loosen Up Your Tight Hips” post.

Kelli is in tomorrow with our Loving the Bike Cycling Tip #2.  I won’t give it away, but you can bet it has something to do with nutrition and better performance on the bike.

In my opinion, there are two kinds of flexibility important to us cyclists…physical flexibility, and being flexible to change things when necessary.  I’ve posted about physical flexibility in the past, and still do four simple stretches to maintain my flexibility.  You can check out my four cycling stretches right here. But if you have the time (and are possibly up for some punishment), additional stretching as well as yoga are definitely a great thing to add into your routine.

But being flexible can also apply to our riding as well.  I’m not sure about you, but pretty much every time I head out for a ride I have a specific plan and route set in my mind before I take that first pedal stroke.  I know how much time I have available for the ride and what level of intensity I am shooting for, so I pre-select a route to fit with those coordinates.  But just the other day, I was out riding and after hitting three consecutive red lights along the Capital of Texas highway I had enough and took a right hand turn at that third red.  That third red just happened to be Lost Creek Boulevard.

The Capital of Texas highway (also known as 360) is fairly flat and the route I had originally set for myself was a nice mid intensity ride…..Lost Creek just happens to be one of our more hillier (but fairly short) sections of road here in Austin and if you hang a right at the end of the road, you’re faced with “Heart Attack Hill”.  So in the blink of a right hand turn, my fairly easy ride turned into a day of climbing, but I was much better off because of being flexible in my route.  The way things were going on 360 were shaping things up for a ride that wasn’t offering me what I was looking for.  Red lights drive me nuts because when I’m out on the bike, I don’t like to stop.  Being flexible and choosing to switch up my original plan provided me with a much different ride than I was shooting for, but one that was very satisfying.

This is just one example of being flexible on the bike, and there are countless more that I could share with you….but I’d rather have you share your stories with me.  What do you do for your own physical flexibility?  When you’re out on the bike, are you strict in your plans or do you remain flexible and go with the flow?

Photo c/o pvbike.com

Note from Darryl: We didn’t participate in this historic day of people blacking out their websites.  To be honest, I haven’t even had a chance to see what all of this is about so I never had a chance to grab myself an opinion on it.  I’m definitely one for free speech and individuality which I believe this SOPA black out has something to do with, so I’ll spend some time today finding out more (that is if those informational sites are still up…hahahaha).

We’re not here today to make a statement on SOPA, but we do hope you enjoy today’s post…and while you’re here, why not read back on some others as well.

P90X2 and Cycling

Odds are that you’ve heard of the P90X home workout program, but what about using it to improve your cycling?  I was contacted by Denis Faye, a writer for Beachbody, about posting an article on using the P90X2 program to help make you a better cyclist.  Beachbody is the maker of several fitness products, including this and other home based fitness programs and they have done quite well for themselves….and the P90X is definitely their shining star.

Denis sent me an article by Steve Edwards, the Director of Results at Beachbody headquarters and I was interested in what they had to say about their program and how it can work for cyclists.  What I wasn’t so sure about was the way their article came across.  It was written more like an advertisement and I didn’t want this post to come across as a sales pitch.  I have absolutely no affiliation with Beachbody or the P90x and I didn’t want something put up on our site to look like I was out to sell their program.

What I decided to do instead was take highlights from what Steve has to say about their new P90X2 program and provide you with my perspective on what it can do for your cycling.  Steven Edwards might be one of the creators of the P90X2, but he’s also a cyclist who has competed in both road and mountain bike races…..so he has a good feel for what us cyclists are all about.

Home workout programs haven’t traditionally been great for cyclists, who have very specific strength needs. However there’s a new one on the market that fits our needs better than most of the things we’re advised to do at the gym. It’s called P90X2, and is the sequel to the very popular P90X program. This time around it’s targeted towards athletes and, with a few modifications, can be excellent for cyclists.

- Steve Edwards

So what’s the deal? Like its predecessor, X2 is a 90 day video training program broken into three distinct phases. The phases in P90X2, however, are much more diverse and specifically targeted to work on strength, speed, balance and mobility.  The information below is taken directly from Steve, but he shares some interesting information on what the program is designed to do and how it relates to cyclists:

Foundation

The first training block is about your base, or more specifically your attachment to the ground. Not just your legs but your entire kinetic, or movement, chain. The goal of phase one is to help you create a solid attachment to the earth so that all other movements are done without compromising your form.

This phase focuses on hip and shoulder stability, a weakness we found in a shockingly high percentage every athletic group we’ve tested, including cyclists. Weaknesses in these areas lead to improper biomechanics that is particularly important to cyclists that do thousands of repetitive movements over each day. If you have knee or IT band problems chances are it’s due to hip instability.

Strength

The next phase is to strengthen your foundation, which is where we weight-dependent athletes need to be careful because if you gain too much mass it can slow you down. These workouts still use instable or athletic positions in order to more seamlessly integrate the strength gains into real world movements.

Explosive Power

Lastly the program focuses on pure performance. The goal of the final phase is to transfer the strength gains you’ve made into muscular efficiency, which allows you to save precious glycogen stores for later points in a race, which is often the difference between finishing in the pack or standing on the podium.

One of the reasons P90X2 is more evolved than other training systems is due Dr. Marcus Elliott and his P3 training facility in Santa Barbara, California. P3 only trains serious athletes and, with Elliott’s aid, we were able to incorporate many of what P3 considers to be the more important factors in avoiding injury and altering athlete performance.

Using the P90X2 for Cycling Training

A lot of cyclists out there are currently in their “off season” and this is the time when training and conditioning are done in an effort to improve performance when they hop back on the bike again in the spring.  Whether you choose to do this training at home, in a gym, or anywhere else is up to you….but what I recommend is picking the method you are most psyched about.  The P90X2 is definitely a great choice and if you’re able to motivate yourself for a hard workout at home alone, then this just might be the way to go.

What I thought was cool was that Steve flat out said that cyclists won’t want to buy their two upsell workouts (V-Sculpt and Chest, Shoulders, Tris) because he knows that those programs are not designed to improve our cycling.  He really does know what a cyclist needs to work on during the off season and even has a few tweaks to the program for any of you who choose to check it out.

Phase II is the part of the program where you’ll gain the most muscle mass. Because of this I recommend that cyclists do it first, when you’re spending the least amount of time on your bike. How long you’ll do this phase depends upon your weaknesses and your racing/riding schedule. This is where you’ll gain muscle that can be turned into strength and power on the bike so plan on three to six weeks depending on how much change you feel you need.

Phase I is easier to train “around”, so adding it second coincides with when most of us start riding again. The individual workouts from this phase can also be sprinkled into your season for maintenance so that your kinetic chain stays strong. Three to four weeks is enough for most of us but if you have specific imbalance issues, such as knee pain, you might want to spend longer.

Phase III is very intense and should not be done around any important races. It’s also the most specifically targeted to performance and should not be ignored, though cyclists will want to drop one of the two advised upper body PAP workouts per week. This phase could also be repeated during a mid-season break in preparation for your second targeted performance peak of the year. Never do Phase III longer than three to four weeks without taking a break.

Depending on what your cycling goals and ambitions are, will determine my response as to whether I recommend the P90X2 to help you out.  I am of the belief that a simple and quick weight training program is all most cyclists need to gear themselves up for the next season of cycling.  But if you’re looking for something more and have goals of building additional strength and muscle, this program is definitely worth checking out.

I’m not here to sell you on P90X2, but if it’s something you’re thinking of purchasing be sure to help out a fellow cycling blog buddy of mine who is a coach and distributor of the P90X products.  His name is Tony and you can contact him through his website, www.lifes2wheelbalance.com.

Steve Edwards is a member of Team USA and the Director of Results at Beachbody, a leader in home fitness programs. You can read more about using P90X2 for advanced fitness and cycling; among other things, on his blog, The Straight Dope, at steveedwardsfitness.com.

Our “Let’s Talk” series of posts looks to have caught on and it’s great to hear people’s comments and tips on the subjects we bring up in these posts.  Once again, today’s post is all about you and we’re wanting you to add your comments below in the comment field as a way of filling the content on this subject.

So here it is, check out this video where I quickly explain what I do for sore legs (I mention a post about stretches and the roller, click those links to check out the posts), now it’s your turn to let us know what you do when your legs are aching from putting on the big miles.  I apologize in advance for my fast talking Canadian accent.

Let’s Talk…….

Ahhh, what a great ride!  But ouch, my hips are so tight.  What can I do to stretch my hips?

Believe it or not, cycling and yoga go very nicely hand in hand.  I’m excited to have Grace Wathen guest posting today with some great information for cyclists.  Being a cyclist herself, Grace knows exactly how to loosen up your tight hips.  These suggestions might look strange to some of you macho cyclists out there….but believe me, they work. – Darryl

The repetitive motion of cycling makes our femurs move closer together within the hip socket.  While typical hip stretches may give slight relief, they’re not attacking the issue at hand.  We need to move the femurs back to where they should be, and then create more range of motion and flexibility.  Try the yoga exercises below and you’ll soon have looser hips and better rides.

Block between thighs

Place a yoga block in-between the thighs, as high up as you can go.  Next try to bring the feet closer together.  Try not to press your inner thighs into the block, let them relax and allow the block to assist you in moving the femurs.  Hold for 3 minutes.  Take the block out and walk around.  Feel your new hips!  You’re ready to dance!  Repeat twice for a total of 3 sets.

Hip rotation on block

Lie down on your back 2-3 feet away from the wall, with a yoga block handy.  Press your feet into the wall to lift your tailbone up off the floor.  Now place your block under the tailbone and allow the tailbone to come down and rest on the block.  Keep the left foot on the wall and move the right foot slightly away from the wall.  Rotate the femur within the socket clockwise a few times, and then counter clockwise.  Repeat on the left side.  Repeat for a total of 3 sets on each side.

Loving the Bike Note: If you don’t have a yoga block use something else of similar size and design to the block in the picture up top.

Additional Considerations:

It is an eastern belief that our hips lodge unresolved emotions and experiences.  So ask yourself, what are you hanging on to?  Is there someone you need to forgive?  In late winter, just as everything has completely died off, the first sign of spring comes and life begins to come back around us.  Take this as a chance to learn and let go of the past and prepare for a new beginning.  You’ll have a weight lifted off your shoulders and light in your hips.

Bliss,

Grace

Grace Wathen is owner of Grace Yoga in Salt Lake City where she teaches her unique method (inspired by her Guru, Bekir Algan, PhD.), “Yoga for the Seasons”.  In addition to her apprenticeship with her Guru, Grace has trained with Dharma Mittra, Bikram Choudhury, and Baron Baptiste.  A yogini for 11 years and counting, Grace is also an avid cyclist and has been a 100% bicycle commuter for over 2 years now. She offers free yoga weekly to recovering addicts and is a volunteer for the Salt Lake County Bicycle Advisory.  Visit her website at www.ilovegraceyoga.com.

A couple weeks ago we had a post with 4 Good Cycling Stretches.  These are our picks for keeping those cycling legs of yours all loose and performing the way they should.  Following the post, our Loving the Bike pal, @StevieDexter asked if we could suggest some post ride self massage tactics for the legs.  I told him about the foam roller and he was immediately sold and set out to get one. Then he asked, “how do I use it?”  Well, Stevie….get ready for some oh so good pain.

It’s pretty hard to find a cyclist (or any athlete) who doesn’t have a tight Iliotibial Band (IT Band).  The iliotibial band is a strong, thick band of fibrous tissue that runs along the outside of the leg. It starts at the hip and runs along the outer thigh and attaches on the outside edge of the shin bone (tibia) just below the knee joint. The reason why cyclists often experience IT Band tightness is because it works with the quadriceps to provide stability to the outside of the knee joint during movement…..and you know how much moving the knee joint is doing during a ride, right?

But the IT Band is a tough little sucker to stretch out properly, and for that reason I didn’t include it in the cycling stretch post.  But there is a great way to massage/stretch the IT Band, and the way to do it is with a foam roller.  I love using my foam roller and it’s an incredible way to loosen up the IT and the rest of the legs…but be warned, a great deal of pain is often included in the process (but that good sort of pain).

I’ve done up a video to show how to use the foam roller for the IT Band massage as well as some other uses you may find handy.

Roll up and down the IT Band gently.  When you find a tight (usually painful) area, stop rolling and “hang out” there for 30-45 seconds, or until pain decreases by about 75%.

Have you ever experienced IT Band tightness?  Have you ever used a foam roller (@T_Starry knows about the good loving pain it can cause, don’t you Tim)? Let us hear about your foam roller experiences.

One of our Loving the Bike friends, @myrnacgmibus recently suggested that we do a post on good cycling stretches.  She told me that she doesn’t really know when to stretch or what stretches to do. So this post is for you, Myrna and I hope there are others out there that can benefit from this as well.

When to Stretch

There are a couple methodologies when it comes to stretching….the pre-workout and post-workout stretch.  There are differing opinions, but the way I look at it is this:

Regular tightness that comes from cycling: If you’re out there pumping hard with your legs, odds are your leg muscles are going to be tight.  For this type of tightness I suggest doing post-workout stretches, meaning that you find time later in the day to stretch out the legs.

Pains, aches, and soreness that flare up during cycling: If you have nagging injuries that often tighten up during a ride and cause what I call “Bad Pain”, then these muscles should be stretched pre-workout.  Give them a good stretch prior to going out on your ride so that the muscles can relax a little.

What Stretches to Perform

I am not going to get into the pre-workout stretches used to help ease your pain and soreness, because these will be dependent on what type of “bad pain” you experience and where it is located.  If you’d like to contact me about it, I would be more than happy to give you my recommendation.

But I am going to give you 4 good stretches to be performed post-workout.  There are countless stretches that can be performed, but these are the ones that I feel target common areas affected by cycling.  Each of these stretches focuses on an area of the legs, but inadvertently will stretch out your lower back as well.

How Long to Hold a Stretch?

When I worked as a personal trainer, I always got asked how long to hold a stretch.  If you research it, you’ll get varying answers…but my response is that it generally takes 16 seconds for a muscle to relax.  So hold the stretch for a very minimum of 16 seconds, up to as long as you like.  There really is no maximum cut off time.

Cycling Stretch #1 – Quad Stretch

The quads are definitely the most worked part of a cyclist’s body.  The method I suggest for this stretch shouldn’t be done if you have knee problems or if you are very un-flexible.  If this is the case, go with the standing quad stretch instead.

Cycling Stretch #2 – Glute Stretch

A cyclist’s glutes are also sure to tighten, especially if you’re doing climbs.  Tight glutes also often mean a tight lower back.

Cycling Stretch #3 – Easy Side Bend

A nice filler stretch that covers the secondary areas.

Cycling Stretch #4 – Hamstring Stretch

Another good one to balance out the leg stretches.  Tight hamstrings can lead to a tight lower back…so it should help out with that as well.

DISCLAIMER: Although I am a certified personal trainer, I’m not ready to be held responsible for any complications that come from using the stretches I recommend.  I do feel they are safe, but you never know what can happen so use these tips at your own risk.  Additionally, if you have any injuries or physical limitations that may be affected by doing these stretches, please check it out and get clearance before trying any of these out.  Happy Stretching.