Tuesday, May 18, 2010
I have been putting in many riding hours of late. My body is sore in places it isn't usually and I have switched from one of my bikes to another of my bikes. I decided that I need to revisit an article I read several months ago.
The article appeared in Bicycling Magazine and was written by Andy Pruitt, EdD, Boulder Center for Sports Medicine in Colorado. Below is a summary of the key points. If you are a bike rider...these may help.
Take off the training wheels and read the following:
Usual culprits for pain: poor riding position, imbalanced muscles, weak core, or just another birthday. Newbies often have a poor bike fit, equipment setup, or training errors. Seasoned riders it is often just wear and tear.
Hip--What and Why:
*Pushing excessively high gears, which can tighten muscles, weak glutes
Fix: gear back and increase cadence, strengthen glutes, yoga poses such as pigeon pose
Knee--What and Why:
*Achy hinges usually the result of incorrect saddle and/or cleat position
*Weak outer glutes
*Doing too much too soon, especially in big gears
Fix: Generally if it hurts in the front of the knee-saddle is too low, pain in the back of the knee-saddle is too high
*Spin an easier gear
*Strengthen outer glutes with lateral leg raises
*Stretch quads, iliotibial bands, hamstrings and get a professional bike fit
Foot--What and Why:
*Experience hot spots, pain under the ball of the foot, numb toes
Fix: Numbness-loosen shoes, try a wider shoe, burning-slide cleats all the way back, switch to stiffer soled shoes or wider-platform pedals
*Change footbeds often, and at least once a year
Back--What and Why:
*Fatigue, age-related wear and tear, poor bike fit, a weak core
Fix: Plank exercises to strengthen core, stretch hamstrings, check bike fit to make sure you are not over-reaching
Hand--What and Why:
*Excess pressure on nerves can cause tingly fingers, pain in wrists
*Too much weight on your hands
*Wrists cocked at too extreme of an angle
Fix: lightly padded gloves, hold bar with wrists in a neutral position, check nose of saddle not tipped down which shifts weight too far forward and onto hands
Neck--What and Why:
*Over-reaching causes tension through the shoulders and upper back
Fix: when you look at your front wheel with your hands on the hoods, your bar should obstruct the view of the hub. Relax shoulders when you ride.
Ankle--What and Why:
*Pain in back of ankle is a symptom of Achilles Tendonitis
*Too much too soon
*Cleats too far forward makes you pedal with your toes
Fix: Ice, anti-inflammatories, stretch with the ball of your foot on a step and letting your heel hang off the edge--hold for 20 seconds, move cleats back
Hope these little "tweaks" help you as much as the have helped me.
The only thing is...if you have really short legs, the only way to get in the breeze may be using a fan! LOL
Have a great day!
Monday, May 17, 2010
I get up every morning with the help of my Yorkie alarm clock at about 4:15.
After walking the dogs and dressing I go to the gym for an hour. I lift, stretch, jog..all dependant on which day of the week it is. I alternate between upper body and lower body workouts, but core is everyday.
Going to the gym and exercising makes me happier about the way I see myself..even if others see me differently.
From the gym I hop into the truck and go to the pool. Some days it is harder to motivate myself than it should be, but friends always help.
Currently I am having a little problem getting too excited about open water swimming.
My swim coach is pushing me hard!
After swimming I have about 45 minutes to get ready and get to work. The end of school finds me repeating the process. I jog and ride at least an hour every day.
My diet is something I struggle with.
The school cafeteria makes good salads but I can get tired of salad.
I eat lots of veggies and fish, but I know portion size is of some concern. However, I expend a lot of calories and I am doing well at this point in time.
Dinner usually occurs around 6 and bed around 8:30. Sometimes I feel like I have a hard time sleeping.
Mon., Wed., Fri. I have an hour long swim class at noon and on Tues. Thurs. I have water aerobics from 5 to 6. I really need to find something to occupy all my free time with. LOL.
Friday, May 14, 2010
In my life time there are several more things I would like to accomplish. Most of them I will because "I" want to. Some items I will because I need to and others...well, they'll just happen whether I want them to or not.
I would love to have "perfect" hair for a day.
Since I started swimming (even with cap) and have aged a year or two...Not likely until I pick a day to remain completely still.
I will one day completely be able to control my temper in a very difficult situation. Currently, if I am annoyed...you can tell.
I want to do all of the things I try to get others to do. Since I can laugh at myself, this shouldn't be too hard.
I want to star in an action movie. I would consider a Western but I like the idea of intense physical activity, creativity, grace, and coordination.
I will become healthier because I want to see all of my grandchildren born and I want to spend time with them as well.
I want with all of my heart for people to start taking care of the Earth. We abuse it and it is taking longer and longer for it to heal.. Personally, I am going to start planting more trees......
and at least on my acreage, I am going to be sure and clean up after my animals. I really wish people in city parks would pick up after their dogs. We country folk are used to little inconveniences and find it slightly humorous when city relatives come to visit.
Right now though, I am going to have a snack and think of a few more items to add to my list.
You all have a happy weekend!
Get An Email Alert Each Time LILPAT3 Posts