Keeping the body mobile during a cycling season

The majority of us are now in season, with high-volume and/or high-intensity training weeks. We may even be doing other forms of training, such as strength training, Pilates, yoga, and so on, to maximize performance outcomes. However, a high percentage of cyclists also have full-time jobs, work long hours, and have families to attend to. The importance of reminiscing over this is that we are pushing our bodies to the limit. Fatigue creeps in, aches and pains don't go away, and our bodies stiffen up from sitting on the bike for 4 hours on Saturday after working at a desk for 40 hours during the week.

Take a look at the two images below. You will notice that the back posture looks the same. The total time the back is arched, hip flexors are tight, and the neck is in a pinched position can be pretty tough on the body.

Things to help

Here are a few key items to help with overall form and posture, and to limit aches and pains during the season.

1. Focus on posture when sitting at a desk or even consider a standing desk.

2. Stand up from the desk often and go for a short walk.

3. Pick a day on the bike where part of the ride focuses on posture.

4. Stretch and implement mobility exercises.

The common joints to foam roll to improve or maximize mobility for a cyclists are:

1. Mid back

   1. Click here for a video of an active mobility exercise for the mid back

   2. Click here for a video demonstration of mid back foam rolling

2. Lats

   1. Click here for a video of a lat stretch with foam roller

3. Psoas

   1. Click here for a video of a psoas release movement

4. Glutes/piriformis

   1. Click here for a video demonstration

5. Soleus

   1. Click here for a video demonstration

The images below depict the joints that are supposed to be mobile vs. the joints that are supposed to be stable. If a joint is supposed to be mobile (such as the shoulder, for instance) and it has limitations because we are in an internal rotation position from sitting at a desk and riding all week, the limited mobility of the shoulder joint will also limit the ability for the scapula to remain stable.

Let's look at this idea from a stable joint. If you have lower back aches and pains, ask yourself if your thoracic joint or hip joint is mobile. If you have the posture of the cyclist pictured above, your thoracic joint (mid back) is compromised, and you will want to begin stretching and foam rolling often to increase the range of motion in mobile joints and begin strengthening your stable joints.

You might be thinking, Well, Lori is just rambling on about joints and increasing range of motion, and I still don't know how to determine if my joints are mobile or stable. This is part of what we go through in a movement assessment with our athletes: determining what muscles are limited, how to implement the full spectrum of flexibility where you need it, increase range of motion where you are limited, and apply strength training to the weak areas.

Start by stretching frequently and foam rolling your body more. In biking, the more we do it, the better we get at it, and this theory applies to stretching and foam rolling, too; we can't just do it once a week and expect differences.

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At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.