The Basics of Core training: Loss of elasticity in your muscles due to dehydration and repetitive movement can decrease your comfort level. By massaging, strengthening and toning these muscles you can maintain a proper bike fit. THE CORE 4 Soleus *Maximum elasticity (massage) allows the soleus muscle to expand to its fullest capacity in order to transfer power from the quads to the pedal without compromising the rider's position. *Keeping consistent contact with the bed of the shoe from heel to toe box without allowing the heel to rise early allows the rider to stay in his cycling position for a prolonged period of time by pulling backward through heel of the shoe rather than scraping the mud off the bottom of the shoe. *Working this area will decrease the opportunity for the heel to turn outward. When it does this, the upper outer region of the soleus and calf can become dysfunctional. Quads *Maximize payload opportunity within the region while increasing flexibility so that the pelvis can organically shift with the rider's torso allowing the back to flatten and the pedal stroke to take advantage of the pull/push through the center of the quads rather than pulling upward from the knee relying primarily on velocity. *Decrease opportunity of adhesions (massage) allowing the muscles to fire independently rather than as one. Once all the muscles within the region stick together they are all going to increase the tension on their insertion points. Since they all attach in the patella tendon, knee problems can be avoided by rolling through these areas. *Maintaining elasticity (massage) within this region allows the muscles to transfer wattage from the center of the quads to the center of the soleus as these are the most efficient transfer points of the pedal stroke. Psoas *Maximizing elasticity (massage) within this muscle will allow more force and flexibility to be accessed within the quads, lower, and upper back by using the stabilization of the saddle and associated core muscles. *Decrease the pelvic tilt that detracts from allowing the pelvis to move naturally into a fixed static position desired for proper bike fitting. *Maintaining the elasticity within the region reduces or eliminates the compression of the L4-5 region and the static weight placed on the hands. This allows the diaphragm to be open and allow the uptake of oxygen to be as efficient as possible. Piriformis *Maximizing elasticity (massage) within the glute region will allow efficiencies in power during 6-9 o clock in the rider's pedal stoke. If you do notice a decrease in power within this region, your piriformis muscle will need to be addressed. *Increase blood flow to the sciatic nerve region allowing the neurological feed to the lower extremities to be uncompromised. *Maintaining elasticity (massage) within the glute region will allow the rider to maintain the use of the saddle as a platform for power. This platform allows proper functionality of the pelvis to occur, allowing the rider's position to be consistent for a prolonged period of time without compromising the diaphragm, quads, or shoulders. IT Band *Maximize the efficiency of the surrounding muscles by creating additional blood flow (massage) to the IT band, which is a tendon. This will lessen the restrictions placed on the muscular fibers, thus increasing the range of motion and movement patterns in this region. *Decrease the strain on the inner quad (VMO). When adhesions are present between the IT Band and Vastas Lateralis or Bicept Femoris, the rider may feel pain in the inner knee region. This is due to the IT band pulling the entire quad outward due to the lack of range of motion. *Maintaining elasticity (massage) within this region will allow the knee to track properly behind the handle bar or in line with an elbow pad (Time Trial Position), not allowing undue stress on the piriformis muscle. Pectorals *Maximizing elasticity (massage) within the region is going to allow the shoulders to rotate back naturally, taking strain off the upper back and neck region. *Arm reach to bars is more organic, and neurological feed to the hands is maximized by freeing up the nerve root within the pectoral region. *Maintaining elasticity (massage) in this region will eliminate numbness in the hand, while also allowing the rider to sit on the saddle with proper weight distribution across the saddle. This will allow power to be transferred from the center of the rider's back when the body is based on the saddle and transferred through the quads down to the pedal platform. The Bottom line is: Training, stretching and massage will take you a long way. for more info, go to www.tptherapy.com The products are now availible in SA.
