Ten years ago, when I first started recommending yoga to cyclists, most cyclists either frowned or politely humored me. For most riders, the word “yoga” conjures up images of awkward small talk in noisy village halls, super-bent people, pretzel poses reserved for mostly female practitioners, and perhaps a little confusing chanting. It reminded me of. Fast forward to 2023 and most pro riders are considering structured racing. stretch We do yoga at least a few times a week, and many people do it regularly. So what has changed? Is yoga worth it for amateur riders?
Should cyclists do yoga?
If you remove the breathing and meditation elements from a typical yoga session, it is a series of body postures that systematically move the body through different planes of movement such as lateral bending, rotation, and extension (lateral bending, twisting, and dorsiflexion in yoga). It can be obtained. talk). This is great for freeing cyclists from a fixed riding position and relieving muscle stiffness and potential muscle imbalances that can occur from riding the bike in the same position for long periods of time. If you watch cyclists get off their bikes, you’ll notice that they instinctively do yoga-like movements, like arching their backs with their hands behind their heads.
The back is a common area for cyclists to experience numbness and pain, and as the saying goes, it especially benefits from this multi-directional mobility work. Other obvious cycling pain points that yoga effectively targets are: hamstrings, hard-working quadriceps, hips, hip flexors, glutes or buttocks. For some cyclists, it can also provide meaningful performance gains. Yoga allows for a more aero, flat-back riding position, essential for a TT rider, while breathing techniques encourage riding the bike slower and deeper. breathing.
So what are your options as a beginner yogi? Ideally, find a teacher who is used to working with cyclists and other endurance athletes. The most economical approach is to request a customized session that you can take at a time that suits you. That way, you only need to pay for a few lessons to get started. There are yoga instruction videos online for cyclists, such as “Yoga with Adriene,” but it’s better to find a local yoga class where the instructor can make sure you get the basics right.
There are dozens of styles of yoga, from fast-paced and intense Ashtanga to yin, which stretches deeply for up to five minutes. If you don’t already do strength training, the flowing styles of Ashtanga and Vinyasa yoga will help strengthen your muscles, and repetitions of planks and dogs will strengthen your core and shoulders. If you suffer from neck or shoulder tension, you don’t want to make this worse, so be careful.
Please note that some yoga classes include many poses that require you to stand and balance, which can make your legs tired. Happy Medium is a style of yoga called Hatha, which typically includes dynamic warm-up movements followed by static stretching.
If you ride your bike often, do both forms of stretching.Dynamic is perfect for these people warming up Although your muscles are necessary, it is essential to keep stretching them to maintain or improve your flexibility. Exactly how long to hold each stretch is still debated in the world of sports science. A panel of experts assembled by the American College of Sports Medicine recommends holding for up to 60 seconds. Some people say 20 seconds is enough. Research shows that static stretching temporarily reduces muscle strength, so schedule yoga after your ride, in the evening, or on your rest day.
The main purpose of yoga for cyclists is not to touch your toes, but to ensure a comfortable ride for years to come. Monica Dew, a Level 3 cycling coach at Doncaster-based cycling academy Clancy Briggs, gives young riders an early start. “Yoga is a great way to prepare your body for the demands of yearly cycling,” says Dew. “It stays flexible and supports your body.” recovery It is important. It’s all about creating healthy habits. ”
Yoga for cyclists: try a 30-minute session
(Image credit: Future)
This is a yoga session specially designed for cyclists. Although it includes both stretching and strengthening elements, if your upper back and shoulders feel tight from riding, skip the plank. Ideally, do this session two to three times a week, either after riding or on a rest day.
1. Standing backbend
(Image credit: Future)
Here are pit stop stretches you can do on the side of the road to stretch your spine and relieve back pain. After sitting for hours in the saddle with your spine bent, stretching your back, or bending your back, is very comfortable and helps keep your back comfortable and mobile.
- Stand with your feet hip-width apart.
- Please press the back side.
- Place your palms on your hips and slowly lean back.
- Hold for a few seconds, then return to an upright position.
2. Standing forward bend
(Image credit: Future)
An easy and accessible way to stretch your hamstrings, this pose also flexes the entire back of your body, including your upper back and neck. The model has both hands flat on the floor, but the arms can also be dangling or folded to add more weight to the upper body stretch element.
- Stand with your feet hip-width apart.
- Bend your knees slightly.
- Slowly lean your upper body forward and relax your head.
- Touch the floor, cross your arms, or hang.
- Take a few deep breaths.
- Bend your knees and stand up straight.
3. High plank
(Image credit: Future)
The plank is an all-around core strengthening exercise for cyclists that targets the abdomen, arms, and shoulders. A plank-like position can also improve bone health and help prevent osteoporosis. Cyclists are at increased risk because they are unable to support their weight.
- Get on all fours and place your hands directly below your shoulders.
- Raise your knees above the floor.
- Keep the back of your head, hips, and heels in a straight line.
- Keep pressing for more than 30 seconds.
4. Runner’s Lunge
(Image credit: Future)
When done correctly, a simple runner’s lunge stretches your hip flexors, helping you lift your leg with each pedal stroke. The trick to isolating these muscles is to tuck into your back first before sliding forward into a lunge while maintaining the position of your pelvis.
- Start on all fours.
- Step your right foot between your hands.
- Lift your upper body and place your hands on two yoga foam blocks on your hips or behind your head.
- Please press the back side.
- Slide forward into a lunge.
- Keep pressing for more than 30 seconds.
5. Pigeon pose
(Image credit: Future)
Most cyclists experience tight butt muscles or gluteus maximus, and pain in a muscle called the piriformis muscle located in the middle of the butt cheeks (that’s the muscle your massage therapist tilts your elbow into!). Pigeon pose is a great way to release both muscles.
- Start on all fours.
- Slide your right knee behind your right wrist.
- Shuffle your right foot slightly to the left.
- Extend your left leg until it is straight.
- Lower your forearms, stack one hand on top of the other, and rest your forehead on your hands, or extend your arms over your head.
6. Extended child’s pose
(Image credit: Future)
This gently bent position is the perfect follow-up to Locust and Cobra. Relax your back and stretch your arms above your head, stretching the “lats” or wing-like muscles that run throughout your shoulders and back.
- Start on all fours.
- Slowly sit back on your heels and lower your forehead toward the floor. If you want a more comfortable position, spread your knees wider.
- Extend your arms above your head and inch your fingers toward the top of your mat.
- Spread your fingers wide and press your palms into the mat.
- Press and hold for 30 seconds.
7. Locust pose
(Image credit: Future)
The Locust not only gently flexes your back, it also strengthens your back extensors, helping you strengthen your back on long rides. Think about tightening your shoulder blades and releasing this tension in your upper back.
- Lie on your back with your forehead on the mat and your arms at your sides.
- Raise your head, arms, and legs to the floor, but keep your gaze either down or just on the mat.
- Press and hold for 20 seconds.
8. Cobra pose
(Image credit: Future)
The Cobra moves the rider’s back from flexion to extension, lengthening the front of the torso. Cobra also strengthens your biceps and triceps. If you feel pressure or discomfort in your lower back, do not lift too high.
- Lie on your back with your forehead on the mat.
- Bend your arms and place your hands next to your upper rib cage.
- Tuck your elbows into your sides.
- Push your hands in and slowly lift your upper body to a comfortable range.
- Press and hold for 10 seconds, then release.
3 poses that cyclists should avoid
You don’t have to avoid these poses completely, but you should approach them carefully. If done incorrectly, it can further increase tension in areas where cyclists are already tense, such as the lower back, neck, and shoulders.
downward facing dog
Often prescribed in yoga classes and performed for long periods of time, this pose can add tension to already tired shoulders and can feel like a plank if your hamstrings are too tight to shift the weight back onto your shoulders and heels. there is. The Puppy Dog is a great alternative for cyclists as it allows for a gentle spinal extension from a bent riding position. Get on all fours, lower your forehead toward the floor, and extend your arms above your head.
sit cross-legged
If you haven’t sat cross-legged since elementary school and your knees end up touching the ground when you try to sit cross-legged, choose to sit with the soles of your feet together. Clasp your hands around your feet and lean forward slightly.
Sitting “touch your toes” pose
If you have tight hamstrings that prevent you from reaching your legs comfortably and strain your lower back, lie on your back and wrap a towel or gown belt around your right leg. Extend your legs straight toward the ceiling or keep them bent. This removes the lower back from the equation and isolates the hamstrings. You can also target your calves by pushing up through your heels.
A version of this article originally appeared in the print edition of Cycling Weekly. subscribe online Get the magazine delivered straight to your door every week.
