Only caveat to that advice is that strength training and yoga can help counteract the imbalances caused by continually riding. My back can attest to it!!
strength training discussion thread
Only caveat to that advice is that strength training and yoga can help counteract the imbalances caused by continually riding. My back can attest to it!!
oh for sure! that's the beauty of strenght training, is that it can help correct for imbalances developed in the pursuit of other activities. strength training, imo, is the single best way to bring balance back to the body.
We don't know what our limits are, so to start something with the idea of being limited actually ends up limiting us.
Ellen Langer
Also, added muscle yields greater bone density and overall armor for when the shit hits the fan and you go OTB.
I was in the gym with my Physiotherapist today. He was stressing to me not to go up in weight too quickly as adding bulk and going for the reverse pyramid look will take away agility on the bike.
FML I have almost zero grip strength, which seemed to be a slight oddity based on previous relationship status :lol:
So far I am approaching what just might be muscle definition in my arms and the core is getting less spare tire-ish
Why slag free swag?:rolleyes:
ummm, as your doctor i recommend against riding with a scaphoid fracture.
I was in the gym with my Physiotherapist today. He was stressing to me not to go up in weight too quickly as adding bulk and going for the reverse pyramid look will take away agility on the bike.
good god, did he really say that?
just goes to show that education does not necessarily equal knowledge.
We don't know what our limits are, so to start something with the idea of being limited actually ends up limiting us.
Ellen Langer
No he didn't. I'm just mixing up a bunch of different things.
Why slag free swag?:rolleyes:
ummm, as your doctor i recommend against riding with a scaphoid fracture.
Also, added muscle yields greater bone density and overall armor for when the shit hits the fan and you go OTB.
This is the main reason why I lift and do mobility stuff, to reduce the chance of damage when I crash.
That and to counter-act sitting in cubical land 50+ hours a week. Looking at standing desks once we move offices, although the gym seems to keep my back healthy enough.
That and to counter-act sitting in cubical land 50+ hours a week. Looking at standing desks once we move offices, although the gym seems to keep my back healthy enough.
Fuck, I've been meaning to do the standing desk thing for about five years now.
I'm pretty sure my psoas muscles have shrunk to the size of before I was born…
take it from someone who stands 10hrs a day and has stood daily for 28yrs in my trade , if I can sit I will LOL .
#northsidetrailbuilders
Paging Syncro and the Veterans….
I am taking part in a fell run (27 km with 1.120 m of alt. gain) in Sweden in August.
I have a training plan to have my running covered, but I do not want to loose what I have gained so far, strength-wise.
My idea right now is to go running three days a week, and hit my garage gym on two to three da
"You don't learn from experience. You learn from reflecting on the experience."
- Kristen Ulmer
Paging Syncro and the Veterans….
I am taking part in a fell run (27 km with 1.120 m of alt. gain) in Sweden at the end of July.
I have a training plan to have my running covered, but I do not want to loose what I have gained so far, strength-wise.
I know that there has to be a little give, since I have to sort of specialize in running and running-related, specific strength.
My idea right now is to go running three days a week (first four weeks easy runs of 5 - 10 km, 70-80% hRmax), and hit my garage gym on two to three days a week.
Upper body pull/push: Inverted rows on rings and push-ups, alternated maybe every three weeks with pull-ups/chin-ups and one arm military presses, miniscule progression to keep my body from literally running head on into a wall. Reps would be in the higher rep range to result in muscular endurance.
Lower body: Goblet Squats and unilateral stuff (lunges with weight in suitcase or clean position) to prepare my body for the awkward movement patterns that may happen in a trail race.
Maybe some swings and power cleans for reps, but I can imagine that this might be too much for my body since these are whole body explosive lifts and movements.
Trunk stability: Spider crawl, plank (front and side), hanging leg raises
I am doing mobility stuff (static and moving) and foam rolling nearly every day.
What do you think of my ideas?
How would you approach strength training to prepare the body as good as possible for a fell race?
"You don't learn from experience. You learn from reflecting on the experience."
- Kristen Ulmer
Hey Mic,
You might try adding kettlebell swings to your routine. I think you mentioned that you had knee surgery…I have bad knees too. Anyway, the kettlebell swings seem to be working to enable me to run farther without knee pain, working the glutes while putting minimal stress on the knees.
"The song of a bird…We used to ask Ennesson to do bird calls. He could do them. How he could do them, and when he perished, along with him went all those birds…"-Return from the Stars, Stanislaw Lem
"We just walk around, and sometimes we go out and dance, and then we listen to the environment."-Ralf Hutter, Kraftwerk
Hey Mic,
You might try adding kettlebell swings to your routine. I think you mentioned that you had knee surgery…I have bad knees too. Anyway, the kettlebell swings seem to be working to enable me to run farther without knee pain, working the glutes while putting minimal stress on the knees.
Thanks for the reply. My knee has been constantly improving since last October when I had surgery. As with kb swings, I love them, but at present I can not really do them, since I did a few too many stiff-legged deadlifts. They helped last year getting into shape for riding.
It seems my lower back, funnily just on the left side, seems to have an issue while bending forward, and while working the hip hinge as well. =/
Found an interesting bodyweight routine on breakingmuscle.com and gave that a shot last night.
Bodyweight Squats, Push ups, Walking lunges (I did reverse lunges instead), side planks left/right and glute bridges. Did them as three supersets, a minute of rest in between. Felt good.
Just have to incorporate a pulling movement for the next few weeks, I think.
"You don't learn from experience. You learn from reflecting on the experience."
- Kristen Ulmer
Fuck, I've been meaning to do the standing desk thing for about five years now.
I'm pretty sure my psoas muscles have shrunk to the size of before I was born…
Hah. I hammer on that bugger and my hip flexors in general before/after every gym session. The only static stretch I do before lifting is the classic hip opener like this lass:
30 seconds per leg, squeezing the glute and forcing that bugger to open up. I do the same after cooling down with some other static stretches. That combined with using the roller and balls seems to help. The first day of skinning every winter always results in pain though.
I've been trying my best to do these for the last five years. But it's amazing how much I'd rather drink beer instead of doing this.
https://www.youtube.com/watch?v=DykSyvPxmZA
Mic, don't worry about strength. I hurt my right ankle last April-ish and couldn't do anything except downhill (yay!). I hit the gym again in October and am as strong as I've ever been after a few months of training again… and I ain't getting younger. If you invest the time in strength training properly, it sticks around as much as fat does.
My suggestion is to do what you want… but put at least three to six months of proper strength training in in a year.
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