Sunday, November 2, 2014

Yoga for cyclists at Soleil Lune Yoga Center - Oconomowoc, WI

I'll be teaching a class on Nov. 3rd called Yoga for "Stiff folks who ride spokes" (aka - cyclists).
The course description (from the Soleil Lune Yoga Centers website) is as follows:

"Cycling requires not only physical strength, but also intense focus and concentration to succeed. The attention to breath and mind-body connection in yoga can be employed by the cyclist while riding to maintain mental clarity and calmness. The physical postures will create flexibility thus creating more ease, and efficiency. In cycling, the quadriceps, hamstrings, and hips never rest. As a result, riders often have overdeveloped quadriceps and tight hamstrings, which can pull the hips out of alignment. Also, a cyclist's spine is constantly flexed forward. If proper form isn't maintained, it can result in muscle pain and strain in the back and shoulders. Yoga helps ease the tightness, creating core strength, and aligning the spine. It’s no secret that pranayama (breathing exercises) in yoga helps with breath control; and this class will address the mechanical deficiencies that could inhibit breathing during cycling.

What to expect: A Slow Flow experience that will help expand the rib cage allowing more room for the lungs, extend and lengthen the side body, and elongate the spine. Pelvic and shoulder stability will also be addressed along with overall flexibility and core strength.

The 1st class will start at 7:15PM and the Soleil Lune Yoga Center and I'll kick it off with some breathing basics, psoaz wakeup and some other pre-yoga poses.

Wednesday, January 29, 2014

Post Cycling routine: Stretch, Eat & Bathe

My post cycling routine goes like this:
  • Stretch - In some of my previous posts I've shown examples of some of the post ride Yoga routines that I use. Be sure to get out of your damp cycling clothes first, if possible. The Yoga poses, for the most part, are oppositional poses meant to lengthen and strengthen muscles that get over used and/or over stretched during cycling. I also like to use the Roll Recovery (R8) on tight leg muscles, it's a great tool to use, if you don't have your own personal masseuse. 
  • Eat - After strenuous exercise you should eat a slightly higher percentage of protein in the meal. It's important to get a good meal, ideally within about 30 minutes after exerting yourself during any extended or intensive rides. This will provide the nutrition needed to start the repair and rebuilding of the muscles that were involved.
  • Bathe - Once the first two are taken care of, you can take care of the cleanup, for yourself, your cloths and your bike.