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Stretching should be a fundamental part of your training routine, in addition to aiding in recovery, static stretches when done correctly will improve your flexibility, give you greater range of movement, help with maintaining a relaxed and stable position on the bike and aid in improving muscular imbalances.
Dynamic stretching routines are usually incorporated into your pre-training routine, and are completed as part of your warm up, however, in this blog we focus on the top 4 leg static stretches that can be integrated into your post-training regime to expedite recovery.
They are, the Hip Flexor Stretch, Quad Stretch, Hamstring Stretch and Glute Stretch, see below:
The protocol we recommend for each of the above stretches is as follows:
It's the worst enemy of every cyclist...
The ITB - the Illiotibial Band
What is it?
And how can you release it to prevent injury and get the most out of your cycling?
The Illiotibial band is fibrous connective tissue that originates on the pelvis, travels down the lateral aspect of the leg, and attaches to the tibia just below the knee (Baumstark, 2010).
Iliotibial band friction, or ITB pain, is very common among people who ride bikes competitively or recreationally and is caused by friction related to the disproportionate usage between the buttocks, and hip flexor muscles such as the tensor fascia lata (or TFL).
It’s not always a problem, and can vary from cyclist to cyclist, but when there is a disproportionate use of muscle groups in the pedalling motions, the ITB can become tight, and sometimes painful and inflamed.
To avoid over tightening and future issues related to the ITB, we would recommend the following strategies: