Cycling is NOT good for your body – but it doesn’t have to be that way.
Humans aren’t built to ride a bike – many argue that we’re not built to run either, but that’s a whole different story. From the rounded back to the awkward pelvis tilt and horrible neck crane, riding a bike can be for long periods of time can painful. Humans are built to walk upright, not pedal a 19th Century Draisienne.
But riding a bike doesn’t have to be torture! There are a million-and-one things you can do to prevent, heal, and treat injuries that come from riding the bike. And don’t stop reading now – these stretches and exercises are NOT “extra work”; they are slow, relaxed movements that heal both the body and mind. Try a 15-minute stretching or yoga routine yourself, and I guarantee you will feel better the next day. When was the last time you heard of someone who went to a yoga class and hated it?
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A lot of people ask me about my stretching routine. You’ll often find me lying on the floor post-ride, stretching and contorting my body in odd ways that make you question my sanity. One of the most common questions I get asked is, “Are you doing push-ups?”
No; they’re called press-ups. It’s similar-but-different to the Urdhvamukha shvanasana pose (i.e. Upward Facing Dog – the Sanskrit sounds better) in yoga. You lie on your stomach and keep you lower body relaxed and still, so that your hips are pressed into the floor. Then, using your hands and arms (and not your back), you push against the floor as your back arches in to a U-shape. Don’t worry if you can’t straighten your arms (if you’re just starting out, try to see if you can get to resting on your elbows) – flexibility takes time, but it is always worth it.
I’ve probably done press-ups in 30 different states across the US, and I’ve been doing 20 a day since 2015.
Tips: Take your time. Each press-up should last 15-30 seconds in total. It should be a long, slow, and relaxed stretch for your lower back and core. 3-5 seconds to push up. Breathe. 3-5 second hold at the top. Breathe. 3-5 seconds to lower yourself back down.
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When I first started riding back in 2012, I had horrible back problems. I couldn’t make it more than an hour before my lower back seized up, and I either lost all power on the pedals, or I simply had to stop. Even in an hour-long crit, I couldn’t ride in the drops because of excruciating pain. But then, I started doing press-ups. My PT, Kathy Howell (12/10 would recommend), was the one who saved me. I started working with her in 2014, and immediately she had me doing press-ups, core work, band exercises, and more. But it was when I really committed to doing 20 press-ups/day that my serious back problems disappeared.
I guarantee that adding 15-20 minutes (I know you have that kind of time! – You can do it while watching TV or Netflix) of stretching and yoga to your routine will improve your cycling, your body, and your mind. It allows you to clear your head, teaches you how to breathe and relax, and stretches and strengthens your body. Add it to your daily routine, and who knows, maybe you’ll like it so much that you’ll sign up for a yoga class…
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