Essential post ride routine!

//Essential post ride routine!

Essential post ride routine!

We all know of the importance of stretching after a day in the saddle but who really does it? Time is precious and we all have commitments so once back from a ride then its normally just straight in the shower, maybe a recovery drink at best! I have done endless different stretches but have put together some of my favourite and time efficient ones that really work, the routine takes less then 10minutes to complete so Im sure everybody can squeeze them in and I’m sure you will feel the benefit.

Bulgarian Squat

_DSC5481\_DSC5482

Most people spend a large amount of time in a leant forward seated position either sat at a desk or driving a car, this is then compounded by the hours you spend on your bike. This leads to tight hip flexors which can be responsible for discomfort both on and off the bike. This dynamic squat is an great way to offset those tight hip flexors.

– Elevate your rear foot

– Squeeze your glutes to start the stretch

– Keeping your glutes tight, bend the front knee until you feel a deep stretch through your hip flexors.

– Hold for around 60 seconds three times on each side.

Indian Knot

_DSC5484

The glute muscles also suffer from too much time spent seated and is the opposite muscle group to the hip flexor. Maintaining their flexibility is important if they’re to function properly and this exercise is ideal for targeting the glutes.  It will also work on a smaller muscle known as the piriformis that can be responsible for referred pain in the back and legs.

– Sit on the floor with one leg bent in front so the heel rests near the opposite buttock.

– Cross the other leg over, maintain a strong upright posture and elongate through your spine.

– You should aim to distribute your weight evenly through both buttocks although don’t be surprised if one side is elevated. As you ease into the position it will even out.

– Hold for 30-90 seconds three times on each side.

Pretzal stretch 

_DSC5479_DSC5480

Now this has been developed myself and also self titled! This is a great 2in1 stretch that works on your hamstrings while stretching your glute and also touches on the piriformis muscle again which is the one between you butt and the hamstring.

Hamstring tightness or inflexibility limits many riders’ ability to adopt a lower and more aerodynamic position on the bike. Whilst not a muscle group that we have to stretch due to time spent on the bike, they represent a major limiting factor for being able to ride fast for extended periods.

-Lay on your back, bend your knee and place the other foot over your quad.

-Grab the bent leg behind the knee and pull toward your chest so you feel a pull in the other glute.

-While you hold that position extended the grabbed to a straight position and repeat for 20 reps.

– Repeat each side for 3 times each leg

By |2015-05-28T21:34:19+00:00May 28th, 2015|Strength & Conditioning|Comments Off on Essential post ride routine!

About the Author:

My cycling career started in 2005 when I purchased my first road bike and I was immediately hooked. Since then I have completed numerous cycling challenges including Ironman, Lands’ End to John O Groats, Mt Ventoux (all 3 ascents), London to Paris, the BBAR challenge which included a 12hour TimeTrial and more recently the Mallorca 312.

Subscribe to Our Newsletter

Register to Our Newsletter to Get Our Free E-Book on Power Based Cycling

You have Successfully Subscribed!

This website uses cookies and third party services. Settings Ok

GDPR Privacy Notice

GDPR Privacy Notice General Data Protection Regulation (GDPR) Article 13 of Regulation EU 2016/679 1. Purpose of this notice This Privacy Notice provides mandatory information as required under Articles 13 and 14 of the European General Data Protection Regulation (GDPR) regarding the transparency of personal data processing. Definitions of certain terms within this notice are explained in the appendix. 2. The Data Controller for personal data The Data Controller for the personal data processed by us is the Client Company of RIDE HARDER (the employer of the natural person whose data is collected, hereafter referred to as the Data Subject). The Data Controller will pass personal data of their employees to RIDE HARDER to manage training on behalf of those employees in connection with their business. RIDE HARDER, as Data Processor acting on the instructions of the Data Controller under a written contract with them, will subsequently use that personal data to facilitate training programs for the Data Subject. It is this contract which forms the ‘Legal Basis’ for the processing of personal data carried out by RIDE HARDER in these circumstances. RIDE HARDER will also become a Data Controller if it collects additional personal data directly from a Data Subject. In these circumstances RIDE HARDER will be acting under a ‘Legitimate Interest’ to legally process the data for the management of training for the Data Subject and to fulfil the contractual requirements for its Client. RIDE HARDER also acts as a Data Controller for any personal data held regarding its own employees, and legally processes this data under its Contract of Employment with those Data Subjects. 3. Your Rights As a Data Subject you have rights under the GDPR. These rights can be seen below. RIDE HARDER will always fully respect your rights regarding the processing of your personal data, and has provided below the details of the person to contact if you have any concerns or questions regarding how we process your data, or if you wish to exercise any rights you have under the GDPR. 4. Contact Details The identity and contact detail for the Data Protection Officer within RIDE HARDER is: THE OLD FORGE FORGE ROAD LANGLEY NORFOLK NR14 6BD 01508 521000 5. Data Protection Principles RIDE HARDER has adopted the following principles to govern its collection and processing of Personal Data: Personal Data shall be processed lawfully, fairly, and in a transparent manner. The Personal Data collected will only be those specifically required to fulfilltrainingprograms or other training-related requirements. Such data may be collected directly from the Data Subject or provided to RIDE HARDER via his /her employer. Such data will only be processed for that purpose. Personal Data shall only be retained for as long as it is required to fulfill contractual requirements, or to provide statistics to our Client Company. Personal Data shall be adequate, relevant, and limited to what is necessary in relation to the purposes for which they are collected and/or processed. Personal Data shall be accurate and, where necessary, kept up to date. The Data Subject has the right to request from RIDE HARDER access to and rectification or erasure of their personal data, to object to or request restriction of processing concerning the data, or to the right to data portability. In each case, such a request must be put in writing as in Section 3 above. Personal Data shall only be processed based on the legal basis explained in section 2 above, except where such interests are overridden by the fundamental rights and freedoms of the Data Subject which will always take precedent. If the Data Subject has provided specific additional Consent to the processing, then such consent may be withdrawn at any time (but may then result in an inability to fulfill training requirements). RIDE HARDER will not use personal data for any monitoring or profiling activity or process, and will not adopt any automated decision-making processes. 6. Transfers to Third Parties To fulfill the training programs for a Data Subject it will in most cases be necessary to process personal data via a third party. Personal Data shall only be transferred to, or processed by, third party companies where such companies are necessary for the fulfillment of the training programs. Personal Data shall not be transferred to a country or territory outside the European Economic Area (EEA) unless the transfer is made to a country or territory recognized by the EU as having an adequate level of Data Security, or is made with the consent of the Data Subject, or is made to satisfy the Legitimate Interest of RIDE HARDER in regard to its contractual arrangements with its clients. All internal group transfers of Personal Data shall be subject to written agreements under the Company’s Intra Group Data Transfer Agreement (IGDTA) for internal Data transfers which are based on Standard Contractual Clauses recognized by the European Data Protection Authority. Appendix – Definitions of certain terms referred to above: Personal Data: (Article 4 of the GDPR): ‘personal data’ means any information relating to an identified or identifiable natural person (‘data subject’); an identifiable natural person is one who can be identified, directly or indirectly, in particular by reference to an identifier such as a name, an identification number, location data, an online identifier or to one or more factors specific to the physical, physiological, genetic, mental, economic, cultural or social identity of that natural person. Processing: (Article 4 of the GDPR): means any operation or set of operations which is performed upon personal data or sets of personal data, whether or not by automated means, such as collection, recording, organization, structuring, storage, adaptation or alteration, retrieval, consultation, use, disclosure by transmission, dissemination or otherwise making available, alignment or combination, erasure or destruction. Legal Basis for Processing: (Article 6 of the GDPR): At least one of these must apply whenever personal data is processed: Consent: the individual has given clear consent for the processing of their personal data for a specific purpose. Contract: the processing is necessary for compliance with a contract. Legal obligation: the processing is necessary to comply with the law (not including contractual obligations). Vital interests: the processing is necessary to protect someone’s life. Public task: the processing is necessary to perform a task in the public interest, and the task or function has a clear basis in law. Legitimate interests: the processing is necessary for the legitimate interests of the Data Controller unless there is a good reason to protect the individual’s personal data which overrides those legitimate interests. Data Controller: (Article 4 of the GDPR): this means the person or company that determines the purposes and the means of processing personal data. Data Processor: (Article 4 of the GDPR): means a natural or legal person, public authority, agency or any other body which processes personal data on behalf of the controller. Data Subject Rights: (Chapter 3 of the GDPR) each Data Subject has eight rights. These are: The right to be informed; This means anyone processing your personal data must make clear what they are processing, why, and who else the data may be passed to. The right of access; this is your right to see what data is held about you by a Data Controller. The right to rectification; the right to have your data corrected or amended if what is held is incorrect in some way. The right to erasure; under certain circumstances you can ask for your personal data to be deleted. This is also called ‘the Right to be Forgotten’. This would apply if the personal data is no longer required for the purposes it was collected for, or your consent for the processing of that data has been withdrawn, or the personal data has been unlawfully processed. The right to restrict processing; this gives the Data Subject the right to ask for a temporary halt to processing of personal data, such as in the case where a dispute or legal case has to be concluded, or the data is being corrected. The right to data portability; a Data Subject has the right to ask for any data supplied directly to the Data Controller by him or her, to be provided in a structured, commonly used, and machine-readable format. The right to object; the Data Subject has the right to object to further processing of their data which is inconsistent with the primary purpose for which it was collected, including profiling, automation, and direct marketing. Rights in relation to automated decision making and profiling; Data Subjects have the right not to be subject to a decision based solely on automated processing.