Strength & Conditioning for Cyclists

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1 Part 1: Pre-Ride/Pre-Workout Body Prep Myofascial Release For each exercise: Perform 1-3 repetitions, seconds/exercise per side Plantar fascia release with ball Stand up and step on a hard ball with the foot. Move the ball under your foot to find tender spots. Once you are on a tender spot, hold the position while applying pressure. You can hold the position for as long as 30 seconds to release the trigger point. Next, move to another tender area. Calf release Sit on the floor with one leg straight and your arms behind. Position the ball so it is under your calf. Roll over the ball to massage the area. Piriformis release with ball Sit down on the floor and position a lacrosse ball under your buttocks over your piriformis muscle. Roll the ball from side to side over the area. Support your weight with your feet and hands. Release of quadriceps Lay on your stomach on the floor with a foam roller positioned just above your knee on the front of your thigh. Once you've identified a tender spot in this area, flex and extend your knee with the foam roller held on the tender spot. Continue doing this motion until you start experiencing some positive changes in the tenderness. Next, move the foam roller up your thigh to release another tight spot that you might find on your quadriceps.

2 Hip flexors release Lay down on your stomach, supporting your weight on your elbows, knees and feet. Position the ball under your hips and roll over the ball to massage the area, one side at a time. Do not go higher than the bony part in front of your hips (anterior superior iliac spine). Mid back release Stand up and place the ball between your back and the wall. The ball should be between your shoulder blades. Roll over the ball to massage the area. Part 2: Mobility, Activation & Strength Perform up to 3 sets for each exercise repetitions/exercise T-spine rotation with reach Start on your side with your head supported, top leg flexed at the hips with the knee at 90 and lower leg straight. Place a medball, foam roller, or similar solid object under your top knee and press onto it so your knee is in constant contact with the object. Begin rotating your top shoulder toward the floor. Once maximally rotated, extend your lower arm out at approximately 45 from your body. At the same time, reach up toward the ceiling with your top hand. Come back to the starting position and repeat.

3 Mid-back mobility - angel Lie lengthwise on a long foam roller, knees bent, lower core engaged, and head in a neutral nod. Start with arms by side, elbows bent and hands dropped outwards. Keeping the arms back in line with your body, reach up sideways to overhead, like making a snow angel. Return arms to upright and repeat. Glute bridge with band Lay down with knees bent about 90. Wrap a band around the knees and place your feet hip width. Push the hips upward by squeezing the glutes and lower slowly. Keep the band taut during the movement. Do not arch the lower back. Bird dog Get on your hands and knees (four point position) with your knees directly under your hips and your hands directly under your shoulders. Your back is in neutral position (slightly arched) and your chin must be tucked in.

4 Tighten slightly your abdominals and lumbar muscles then lift one arm and the opposite leg without allowing the trunk or pelvis to move or rotate. Try to grab something far away in front of you with your hand and touch an imaginary wall far behind you with your foot instead of just lifting them up. Lower your leg and arm back to the floor and repeat with the other leg and the opposite arm. Front bridge Place the elbows directly under the shoulders and prop yourself on the elbows, keeping a neutral back and head aligned with the spine. Hold the position. Build up to holding for 60 sec. Repeat 1-3 times Strengthening PNF Tie elastic down on one side to a door. Kneel down on the knee closest to door, having the other leg up at a 90 degree angle. Hold elastic tightly with both hands wide apart with shoulders back. Tighten up the gluts and abdominals and pull elastic up with a quick rotation movement while keeping your body upright. Come back slowly to initial position and repeat.

5 Dumbbell Step Up - Keep your back straight, abs tight and the head up - The bench placed in front of you, go up and down, keeping only one foot on the bench, do not put the second foot on the bench Strengthening Lunge PNF Stand in a split stand with front foot stepping on elastic. The opposite hand holds firmly the elastic. Lower straight down creating a 90 degrees angle at the knee and hip. Do not let your front knee pass the ankle, keep knee cap in line with 2nd toe and do not touch the floor. As you go down, raise the arm holding the elastic in a diagonal pull towards ceiling. Press through the heel of the front foot to come back to start position and control the descending arm. T/Y/I Mobility Lie lengthwise on a long towel roll placed along the mid back at the most marked curvature. Knees are bent, and head supported on a pillow. Keep the lower core engaged, and head in a neutral nod. Reach both arms up forward to 90 degrees. Slowly drop arms out in a T position, opening up through the front of the shoulders and chest to feel a stretch. Return arms to upright and repeat. Then repeat into a diagonal Y position, followed by an overhead I position.

6 Part 3: Post Ride/Workout Flexibility Hold each stretch for at least seconds/side Gluteus stretch Lie flat on the ground and cross one ankle over the opposite knee. Loop hands through the hole you created and grasp the bent knee. You may need a partner for maximum stretch. Pull the leg to your chest (your partner may push foot to help). Hold the stretch for 10 seconds. Keep your back evenly on the ground and try not to roll. Flexibility / Hamstring - Keep legs straight - Pull foot toward you Latissimus Dorsi Stretch On all fours, bring the buttocks onto (or as close as you can) your heels and lengthen the arms (palms up) in front as far as possible without moving the buttocks. Keep the head down and aligned with the spine.

7 Mid back rotation stretch Start on all fours and push your hips back so your buttocks rest on your heels. You may want to have your knees apart to be more comfortable. Reach forward with your hands and hold the stretch. stretch. Next, reach to one side with both hands and hold the Then, reach to the other side and hold the stretch.

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