Bike and body MOTs

The Temple is almost ready to open on Hesslewood Country Office Park and we can’t wait!

The team there are more than happy to assist with the structuring of your training programme, whether you’re new to cycling or a more experienced rider.

Here are some of their top tips on how best to prepare for the Sportive:

Before embarking on any endurance event your preparation and setup is crucial.

If your setup is wrong, it’s wrong for hours at a time.

This will not only impact on your performance but it could, more critically lead to poor posture, muscular imbalances and ultimately injury.

Ouch.

Our Temple Sports Injury Therapist, Oli Brodie, always says “prevention is better than cure.”

With this in mind we searched the internet for a way in which we could best communicate a simple way to help you set up your bike.

Although professional bike fitting is recommended, this article is a great way to simply and effectively set yourself up and is relevant for most budding long distance riders: https://cyclingtips.com/2010/04/science-of-bike-fitting/

Now your bike is setup, you’re ready to go.

But don’t just jump out of the saddle when you’re done. Your bike isn’t the only thing that needs some TLC.

Throughout your time on the bike the major muscle groups involved with pedal power are your glutes, hamstrings, quads, hip flexors and calves.

During the cycling motion these muscle groups never fully reach their full range of motion. Over a period of time this could lead to a shortening of the muscle, which in turn pulls the skeletal structure out of alignment, possibly causing postural issues and other potential injuries.

Ouch again.

The best way to avoid these unnecessary problems is to stretch after each and every ride, if not every day.

Although there’s no definitive timeframe to stretching, we recommend you stretch each muscle group 3 times for about 20 seconds each time, making sure you breathe deep and evenly throughout. If you notice a ‘tighter’ side, stretch that side on a 3:1 ratio.

Glutes

Hamstring

Hip Flexor

Quads

Calves

2017-12-22T11:58:45+00:00