Muscle Balance , Cross Training and Cycling

[Dexter-morgan]

I have to tell you, and maybe @terence hope can support this, some session we spent more than half of our session doing, yoga and pilates type of streches and mobilty work.

Perfect form in some movements is critical.

[Dexter-morgan]

Terence, maybe we could start a Crossfit Thread, especially with the OPEN's upon us.

 

I must add, Crossfit is more addictive than cycling.

[Pure Savage]

Winter sees pilates on the cards for me, helps with the core which helps a lot with getting aero and lower back pain on the racing bike.

 

I also mountain bike, but thats more of a social thing

[HdB]

The coach had me using just the empty bar, just getting the movement right, so at least I shouldn't get injured from trying to do too much too soon.

 

Scarily enough, even just that was enough to give me slightly sore shoulder muscles. Pansy roadie upper body...

 

Will look into some of the other things mentioned here.

[Gnarly]

I have to tell you, and maybe @terence hope can support this, some session we spent more than half of our session doing, yoga and pilates type of streches and mobilty work.

Perfect form in some movements is critical.

 

I can tell you and Terence Hope CAN confirm this, ALL sessions I spend more than half the session bitching and moaning.

[Dexter-morgan]

I can tell you and Terence Hope CAN confirm this, ALL sessions I spend more than half the session bitching and moaning.

and the next day or 2 about being stiff as hell but then coming back for more.

[EmptyB]

Some say yoga, some say Pilates, what's the difference....and I'm not being sarcastic.

[Monark]

Some say yoga, some say Pilates, what's the difference....and I'm not being sarcastic.

 

They are completely different... 

https://en.wikipedia.org/wiki/Pilates

 

https://en.wikipedia.org/wiki/Yoga

[Jakkals.]

CF works, no doubt ( I own a CF box though so maybe a bit bias). The thing with CF is that it doesn't target specific muscle imbalances and is not targeted to cycling specifically. Yes, it helps with general conditioning and strength, and also is invaluable when it comes to HR intervals etc,  but you are able to achieve MUCH better results training specifically, with a certain element of CF. Knee pain, lower back pain etc are normally symptoms of muscle imbalance, even upper back pain while riding. Hamstring , glute , stabilisers are what we target , Single leg exercises to avoid compensation by the dominant muscles etc. If you in and around the Fourways area, give me a shout, join us one evening and you can see for yourself what it is we do.

This is what I need help with. every year my knee pain comes back due to imbalances. I've got an huge arse. (well as huge as someone of 68kg's can be) but theres nada movement/support from it.

[geomark]

Would probably be better to get the imbalances assessed by a biokineticist and specific remedial exercises from them, then once sorted start doing crossfit, pilates etc to maintain going forward.  That's what worked best for me after various different tries.

[Fat Boab]

This is what I need help with. every year my knee pain comes back due to imbalances. I've got an huge arse. (well as huge as someone of 68kg's can be) but theres nada movement/support from it.

 

As Geomark suggested, and maybe you have done so, prob best to get the specifics of the pain tied down. eg I have a history of knee problems, which are exacerbated by an 'imbalance', but in my case its VMO vs VLO, so my patella tracking is screwed which sets off other stuff. The solution was guided by a physio, ie a professional, and involved lots of time re-learning body control, and activating muscle groups rather than trying to build them through doing dead-lifts or whatever.....

[Richard29]

Terence, maybe we could start a Crossfit Thread, especially with the OPEN's upon us.

 

I must add, Crossfit is more addictive than cycling.

how did you find 16.1 ?  i find it hard balancing the two sports

[Jakkals.]

As Geomark suggested, and maybe you have done so, prob best to get the specifics of the pain tied down. eg I have a history of knee problems, which are exacerbated by an 'imbalance', but in my case its VMO vs VLO, so my patella tracking is screwed which sets off other stuff. The solution was guided by a physio, ie a professional, and involved lots of time re-learning body control, and activating muscle groups rather than trying to build them through doing dead-lifts or whatever.....

same, patella tracking.

Yip, seeing a brilliant physio for the first time, and activating muscles seems harder than ever.

[Fat Boab]

same, patella tracking.

Yip, seeing a brilliant physio for the first time, and activating muscles seems harder than ever.

 

Awesome! The bad news, as you're finding out, is activation is hard to do, as you can't just knock out some reps to do it (think Uma Thurman in Kill Bill.....'wiggle my big toe'!), but the good news is once the muscles are activated you get a step change in functional strength, be it to stabilise, flex or extend a joint (or at least I did). 

[Dexter-morgan]

how did you find 16.1 ?  i find it hard balancing the two sports

I am doing "Scaled" the Lunges killed me, (195 reps) I ended 26th in Africa in scaled Masters 40-44, quite chuffed with myself.

 

you??

[Richard29]

I am doing "Scaled" the Lunges killed me, (195 reps) I ended 26th in Africa in scaled Masters 40-44, quite chuffed with myself.

 

you??

i did 104 rx..... longest 20 min of my life..... the pain i felt there 

 

well done thats an awesome achievement 

 

what you reckon 16.3 is?