The Indian Knot Flexibility Work Why?: To stretch the gluteal muscles When? including piriformis which can refer pain to Best time is within an hour of finishing your the lower back and down the leg. These cycle. However you’ll still get the benefits in muscles tend to tighten with cycling, the evening following a ride and if you’re especially hill climbing. more likely to do a good job while relaxed Do : Sit on floor, both legs straight out. Bring maybe watching television then this is one foot over the other leg – foot flat on floor preferable to rushing them straight after at level of knee. Lean to one side and bring up riding. the straight leg so that it is bent with toes For How long? pointing back. Omit last step if knee is painful Start of 30 seconds and build up to 90 seconds in this position. Sit tall. Don’t be surprised if both buttocks are not on the floor – this will The Bulgarian Squat happen over time. Hold 30 -90 seconds. Don’t: Slouch Why?:To counter tight hip flexor muscles. Keep knee in position f knee is painful. Time spent in a leaned forward seated position (cycling, desk based job, driving) can lead to tight hip flexors and discomfort both on and off the bike. Make it easier: Keep one leg straight Do: Elevate your rear foot on a bench or chair Make it harder: Add in a twist Squeeze your Glutes Bring opposite arm to outside of front leg. Bend front knee until you feel a deep stretch at front of thigh on elevated leg The Hamstring 4 Hold 30-90 seconds. Do each side Don’t: Let the knee of your standing leg go 1. out beyond your toes, or let it fall inwards Make it easier: You can do this on the floor instead with rear leg on a cushion 2. Make it harder: Against wall Gradually bring front foot further away 3. 4.
Flexibility Work When? Best time is within an hour of finishing your cycle. However you’ll still get the benefits in the evening following a ride and if you’re more likely to do a good job while relaxed maybe watching television then this is preferable to rushing them straight after riding. For How long? Start of 30 seconds and build up to 90 seconds The Bulgarian Squat Why?:To counter tight hip flexor muscles. Time spent in a leaned forward seated position (cycling, desk based job, driving) can lead to tight hip flexors and discomfort both on and off the bike. Do: Elevate your rear foot on a bench or chair Squeeze your Glutes Bend front knee until you feel a deep stretch at front of thigh on elevated leg Hold 30-90 seconds. Do each side Don’t: Let the knee of your standing leg go out beyond your toes, or let it fall inwards Make it easier: You can do this on the floor instead with rear leg on a cushion Make it harder: Against wall Gradually bring front foot further away The Indian Knot Why?: To stretch the gluteal muscles including piriformis which can refer pain to the lower back and down the leg. These muscles tend to tighten with cycling, especially hill climbing. Do : Sit on floor, both legs straight out. Bring one foot over the other leg – foot flat on floor at level of knee. Lean to one side and bring up the straight leg so that it is bent with toes pointing back. Omit last step if knee is painful in this position. Sit tall. Don’t be surprised if both buttocks are not on the floor – this will happen over time. Hold 30 -90 seconds. Don’t: Slouch Keep knee in position f knee is painful. Make it easier: Keep one leg straight Make it harder: Add in a twist Bring opposite arm to outside of front leg. The Hamstring 4 1. 2. 3. 4.