| The previous article looked at postural
issues and possible muscles imbalances
involved with cycling. Now that
we have an understanding of the
imbalances that arise from a prolonged
cycling position, we can develop
an effective program for correcting
those postural distortions. The
first part of the program is stretching
the muscles that were identified
as tight in the previous article
(calves, quads, hip flexors, hamstrings,
pectorals, trapezius, and neck
flexors). Stretching returns muscles
to their proper length-tension
relationship. As stated in the
previous article, tight muscles
alter joint positions which in
turn affect the opposing muscles
ability to function properly.
Each stretch should be held at
least 20-30 seconds. The next
component is five minutes of light
cardiovascular activity to increase
blood flow to the active muscles
and increase the efficiency of
the kinetic chain. Treadmill or
elliptical are great choices.
Core stabilization training is
next. Stabilization training involves
improving the ability of the transverse
abdominis, internal obliques and
the pelvic floor muscles too effectively
stabilize the spine and pelvis
during cycling. Stabilization
exercises involve little to no
movement through the lower back,
hips, and pelvis. Exercises include
a progression of teaching the
lower abdominals and pelvic floor
muscles to stabilize the spine
correctly. Exercises include abdominal
bracing (aka “drawing-in” maneuver),
bridges, the DOG (quadruped) series
of exercises, and planks. These
exercises should be performed
with 12-20 reps with a slow controlled
movement. Balance is a requirement
during any type of riding, (endurance,
tempo, sprints, climbing, etc)
and involves a series of coordinated
actions involving the muscular,
nervous, and skeletal systems
(aka , the kinetic chain). Balance
training is designed to improve
the body’s kinetic chain efficiency.
Performing simple exercises like
balancing on one leg force the
muscles surrounding the hip, knee,
and ankle to stabilize their respective
joints. As you become more balanced,
you can gradually add slow controlled
movements like single leg reaches
and/or single leg squats. The
strength training portion of the
program is designed to improve
dynamic joint stabilization by
performing exercises that are
slow and controlled with higher
repetitions. The strength exercises
are performed using stability
balls, dumbbells, and incorporating
balance. Each exercise should
be performed with 2-3 sets, 12-20
reps and can be performed in a
circuit fashion. The speed should
be 4-2-2, meaning, 4 seconds down,
2 seconds hold, 2 seconds up.
This slow speed allows the muscles
to stabilize the joints and increases
force production and force reduction.
Exercises focus on the major muscles
of body (chest, back, shoulders,
legs). Dave Radin, CSCS, NASM-CPT,
is a personal trainer with Precision
Fitness. Precision Fitness is
located in the Lake Norman area.
Check out their website at http://www.lakenormanfitness.com.
You can contact Dave at 704-662-8664,
or by email at davefradin@netzero.net.
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