@jerzone asks:
Q4. What other exercises and/or stretches do people use to support their biking style?
#BikeNiteQ #BikeNite #BikeTooter #Cycling #MastoBikes cc @bikenite
Discussion
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@ascentale @jerzone @bikenite A4: In winter weight lifting for upper body strength (that is, hoisting the fatbike with caked snow stuck to the wheels and all other parts, getting it up and over the 1-1.5 m high snow strings on the sides of the road to get to the turf-zones that are always placed on the side of the road or inside the forest by people not turfing in winter climate). Also extra carrying bike in snowstorm with 30-50 cm wet fresh snow in snowstorm on roads not plowed yet.
A4. I run quite a bit when I can, because it seems like it's easier and quicker than faffing about to get a bike out. Also canicross to exercise the dog, mentally and physically. Gym sessions for strength (discounted membership through work), previously some swearing at kettlebells.
If I weren't short of time, I'd probably just do a lot more cycling.
A4. Do other exercises exist?
My doc is after me to walk more, put in 10,000 steps a day. I got a Garmin watch specifically to encourage myself to walk. Thing is, I do nearly 10,000 just on my daily commute (if I don't cycle to work) and walking about my place of work.
I think the doc has more in mind something like going for a walk, 5-10k or so.
@ascentale @jerzone @bikenite A4: for the past few years I've done some stretches after riding and planks for core strength. In 2020, a Mercedes windshield dislocated one of my ribs and I still get stiffness around that spot.
In 2023, in the middle of the 508 (2-person team, so 254 miles in 30-some hours), my hips finally started to complain and that hasn't gone away either.
Today, I signed up for Dynamic Cyclist, a daily video workout app. We'll see how it goes.
@ascentale @jerzone @bikenite A4. In the past, I’ve done toe touch stretches because when you ride a recumbent and your hamstrings are tight, you can get some numbness in your toes. The higher up your bb, the tighter your hamstrings, the more numbness. So it’s good to be well stretched out. Although I’d say that in general your fitness will benefit from cross-training. If you cycle, also walk as they use different groups. (1/2)
@ascentale @jerzone @bikenite I work at a day job so I can afford bicycle parts and according to my heart rate monitor that job counts as cardio soooo
@ascentale @jerzone @bikenite #BikeNite ooohh, great question. I get a pinched nerve in my shoulders from long rides or death gripping the handlebars, and get numbness down to my outermost two fingers, so I have some arm stretches against a doorway that help with that. That's really the only thing I do specifically for biking though. I guess I've made posture adjustments in my biking and expanded them to my daily life as a result, too.
@iris @ascentale @jerzone @bikenite Doorway stretches, yes 😊 😊 I keep trying to make it a regular, since I'm *8really** tight in the shoulders and ... I like to sing, too, and it would make more room.
I am also grateful to childhood piano lessons and years of swim coaches teaching me good hand position and *relax everything that isn't propelling you!", respectively. (I never got good at either, but the skills & discipline acquired are invaluable.)
@ascentale @jerzone @bikenite A4. None whatsoever. I just take it easy for the first mile. And then the next mile. And then... 😉
@ascentale @jerzone @bikenite Not enough, which I notice more the older I get. I'll go the odd yoga class, and while I keep active outwith cycling with an hour or so walking each day, really ought to do more strength work. *side-eyes the pile of kettle bells laying in corner of room*
@pete @ascentale @jerzone @bikenite you and me both. Eyes hand weights in corner.
@IcooIey @pete @ascentale @bikenite
I have one pound (each) juggling balls and have tried working out with them, which seems to be a pretty thorough arms/shoulder exercise. But it's so much easier to just go riding or hiking. Maybe I need 2 lb ones? ":^)
@jerzone @IcooIey @ascentale @bikenite I saw this range of mugs and drinkware recently and considered that perhaps I could perhaps get a workout while contemplating doing so over another mug of coffee. https://theheavycup.com/collections/drinkware
@pete @jerzone @IcooIey @ascentale @bikenite okay, the dumbbell shaped water bottle is pretty cool.
@pete @jerzone @ascentale @bikenite excellent multitasking idea.
@pete @IcooIey @ascentale @bikenite "dumbbell water"
Also, change out your bike water bottle for one of these:
@ascentale @jerzone @bikenite tbh I think about cycling more than I do it. I've ridden most of my life and had an idea I'd eventually ride my bicycle back to Europe from Australia/Asia. Instead I've found myself living in a small outback town with few reasons to ride.
This past year I've taken up going to the gym. Something I never imagined in would do.
@ascentale @jerzone @bikenite knee exercises from Am Assoc Ortho Surgeons. Pilates/Yoga. Squats, plank, crunches etc. I live on 4th Floor (5th in non-uk speak) so I carry everything I need up and down stairs everyday. I do 10 laps of the stairwell most non-cold nights - mainly to say hello to all the smokers; we both think the other one is weird.
@ascentale @jerzone @bikenite Q4: there's a dynamic stretch you can do involving taking steps and lifting your knees up and pulling them I to your chest. Got that one from a "bike warm up" page somewhere.
@ascentale @jerzone @bikenite A4: I found a short video on Facebook of all places. The exercises are intended to help support your hip flexors and they have seriously reduced my hip pain. They also increase your balance and seem to strengthen glutes. Do each of these on both sides:
10 single leg raises
10 single leg marches
10 side leg raises
10 kickbacks
10 kickbacks dropping your hand towards your toes
10 adductor & abductor swings (lift bent leg to waist & swing foot either out or in. ) While I’m sure you could hold onto something, part of the strength benefit is in balancing.
Even if I’m not doing them every day they help a lot! #bikenite
@ascentale @jerzone @bikenite A4. I don’t stretch, probably should. On a non regular basis, at my PT’s request I do single legged squats as my legs don’t have a lot of lateral stability. I have noticed this help me in several ways, on the bike I am able engage my glutes and hamstrings more instead of just my quads. Which I think has been a big reason why I have less back pain lately. #BikeNite
@rand @ascentale @jerzone @bikenite Glutes are the key to back pain.
@ascentale @jerzone @bikenite A4. I've been doing yoga on and off for many years. Last few years it's been Yoga with Adrienne on YT a couple days/week. The last year or so, I've started doing some weight lifting. Doing some strength exercises thru PT really helped the tennis elbow I had so I've just continued that and added other weight exercises. #bikenite
@ascentale @jerzone @bikenite #bikenite Q4 what stretches?
not enough. I try to knock off 20 situps and then sit and stretch things, lean into the doorway to stretch the shoulders... but I don't do enough.
The times I've done yoga, instructors say "what was your injury?" Nope.
@ascentale @jerzone @bikenite
#BikeNite A4:
I don't but should do exercises and stretches.
But I do play ice hockey which is a great complimentary activity for cycling (and vice versa).
Cycling has made my legs stronger which makes me much stronger on my skates. Hockey is more aerobic than cycling and helps with my cycling endurance.
@ascentale @jerzone @bikenite A4. Just some basic stuff, and not oft enough. Need to start weights, but my slav squats are peak!
A4. Our house has stairs so I use them more often than normal, especially on days that are too cold for me.
@ascentale @jerzone @bikenite #BikeNite A4. This year, I want to get back to martial arts training, which I haven't seriously done in decades. I will be taking it easy, though. I need to work on maintaining my strength, flexibility, and balance more. Cardio is all good, though, because bicycles.
@ascentale @jerzone @bikenite A4. I work with a trainer and lift weights 4 days a week. It's a rigorous strength training program. I have done some walking and running but nursing a foot injury right now. I also get a sports massage once a month. #bikenite
@ascentale @jerzone @bikenite A4: I thought the biking was the exercise xD
@ascentale @jerzone @bikenite A4 continuance: I mean if you really want to know what other exercises I do, whellllllll... lemmie see. I weightlift, mostly upper body because I have biking and a bunch of other stuff for lower. I have a bunch of stair exercises and streches that are all based around my shitty, shitty ankles and heels, which have been shitty since I got 'em, the manufacturer won't answer support tickets so I have to make do. I ABSOLUTELY LOATHE running but I still run around the house for two minutes as soon as I get up just to get awake, because delayed phase sleep disorder means anything before noon is too early.
That and random extra stuff occasionally if it looks fun.
Yeah, I wonder about upper body. I ride technical single track so there’s some share of popping front wheel and wrestling handlebars, but that probably doesn’t count. Running seems to be more full body, at least my whole body feels toasted after a trail run.
