In the previous blog we covered off on the benefits of taking your road bike to the track on race day...
One of the benefits we highlighted was the recovery benefits that having your road bike can give you, for example:
When coming off the track after a race, your road bike is easily accessible and the gearing is usually lighter, allowing you to pedal at higher cadences - clearing lactate faster.
In this blog, we want to highlight what cadences should be achieved on recovery road rides, and why it’s so important to pedal at high cadences to achieve better recovery.
First, let’s talk about what recovery is, and for the sake of this blog, we’re talking about active recovery - that is, a session with low intensity and volume to allow your muscles to repair, getting blood moving and reducing residual fatigue within the muscles.
An example of a basic session that a cyclist would complete for an active recovery day is an hour (flat road) ride, or...
Are you a middle aged cyclist?
Have you ever wondered what areas you need to consider in your training once you hit middle age and beyond?
In this short video blog, our Physiological Performance Analyst Michael Jordan talks about some of the key areas that middle aged cyclists need to focus on in their training.
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:
We're excited to introduce to you our Injury Prevention Coach and Physiotherapist Mark Stokes!
Mark worked with us both when we were on the Australian Cycling Team, and works with many other top athletes and teams, including Olympians.
Mark has done an exclusive set of 16x Injury Prevention Videos for Track Cycling Academy athletes which can be found here, but as a starting point, watch Mark’s video on his ‘Top 3 Recovery Methods for Cyclists’ before you continue reading.
Mark highlights in his video, that science shows us the importance of 3 things for recovery:
As a starting point, we really encourage you to maximise these 3 areas BEFORE focusing on the other 1 percenters below.
We've personally found the following recovery methods to have worked really well for us, and also for the athletes we work with: