Well cycling season is now in full swing. It's time to train hard and long, and racing is underway. The following is a maintenance routine that I use in order to keep my body healthy and ready for the long hours spent on the bike. A maintenance program is essential if you want your body to perform at it's best. I do this at least 3 x per week and it really doesn't have to take more than 15 minutes. I do, however take my time with this at least once per week and that lasts 30-40 minutes. Do as many reps as you feel you need for each exercise. I usually do around 10 reps or 30 seconds depending on the exercise. I always do more reps or spend longer on the tighter side (if my left quad feels tighter than the right, I spend more time stretching the left).
Here is my routine:
- Foam rolling for the quads; I usually use 3 different angles. Make sure you relax and breathe, especially when you find those sore/tight spots.
- Foam roller for low back release with passive hip flexor stretch
- Glute/piriformis trigger point release; I prefer using a softball for this. It's very important to relax and breathe, allow the muscle to relax
- Trunk rotation stretch; add rib pull and shoulder sweeps
- Dowards to upwards facing dog
- Dowards dog to forward instep lunge
- Bretzle with shoulder reach
- Shin box with hip extension quad stretch
- Pilar (door jam works as well) leg lowering
- Plank with alternating limb lifts
Click here for a 6 minute detailed video.
Click here for a 2 minute quick version
Have a great cycling season and stay safe.