top of page
Search

Regaining Durability

With August in gear, many riders are beginning to feel those small niggles and aches begin to rear their heads a little more frequently during the ride week. Thankfully, with just a little bit of recalibration to our training week, we can stop them dead in their tracks, allowing us to capitalize and solidify our season's worth of riding!


For many cyclists, these last two months have been the fruit-bearing part of the riding year: warm weather, longer days, and more options of who and where to ride have all yielded some great time in the saddle.


But this prime time also tends to come with our focus being pulled away from the habits and activities that allow us to remain strong, nimble, and feeling great on and off the bike. Things like dynamic warmups and strength sessions have been replaced by more time on the bike, compression boots, and perhaps even a bit more time on the roller. And while these replacements certainly have their role, we will often find that when we let things get out of sync for too long, we start to really feel it in our bodies throughout the day.


Getting Back to Feeling Great

Often times we'll think about adding in more static stretching, foam rolling, and compression boots to try to help us push back the niggles and aches, and while they can help, these things tend to serve more as Band-Aids, as opposed to addressing the true root of the issue.


In addition to these, in order to feel better, we have to get the body moving in ways that counter the overworked or overtight muscles and joints in a dynamic fashion.


Here's a quick 7- to 8-minute flow you can do in your living room that can help you get back to feeling and moving great!


1. Modified Spiderman with hip lift and rotation

  1. 1 set of 6 per side, alternating sides

  2. Designed to open up tight hip flexors, fire up the posterior chain, and open up the upper back



2. Band-Assisted Brettzel

  • 1 set of 8 per side, completing all reps on one side before switching to the other

  • Built to help open up tight shoulders, chest, and glutes, as well as the small intercostal muscles between the ribs



3. Foam Roller Lats

  • 1 set of 30 seconds per side

  • This certainly will not tickle; breathe into the hard spots



4. Active Preacher Stretch

  • 1 time through with 4 breaths each spot

  • Built to help open up your lats, mid back, pelvic floor, and much more!



Banded Single Leg Romanian Deadlift

  • 1 set of 8 per side

  • Balance, stability, and posterior chain all in one!


Many will find that as they work their way through this flow, their body begins to move better and feel better. If after one time through you're feeling and moving better, feel free to do one more round, but no more.


If you really like this flow after trying it once or twice, you can repeat it up to three days a week this month to keep you riding strong and feeling great.


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.

Comments

bottom of page