Cycling-Related Strength & Conditioning

^I wish my anatomy lecturer had been more like him.

Good work getting the first stretching related post in the thread, DFP. You beat me to it, and much more interesting than the boring research paper I was going to mention :D

After getting back into the stretching habit - thanks to a few physio sessions with bluerip00 - I'm enjoying more comfort in general, and have decided to really target hip flexibility this winter. I'll be working on glutes and hip flexors (as well as hamstrings) with a vengeance, mainly because I want to be able to sustain high pedalling forces whilst in an aero(ish) position, i) without it crippling my lower back, and ii) with minimal discomfort, and therefore more speed*.

Anyone else a big stretcher, or more of one than they used to be?

More than I used to be. Was struggling with my kayaking due to lack of flexability (lower back, hamstrings especially). Yoga worked wonders.
Never had any problems on the bike but until the last 2 years I never really took cycling that seriously.

I do a good 15 minute collection of stretches twice a week. And then a quick 5 minute job whenever I work out.

I have been getting massage too and that is really helping to remove any stiffness after training.

Aside from all of that, I went out and did 40 miles on sunday, and I'm still rubbish at riding a bike.

I have to. Years of competitive 10k running, interspersed with snowboarding seasons and cycling means that whilst i am free of injury, and pretty strong at the moment, i can take only one week to begin to "tighten" up and my posture shows its slight deformities (if i sit around and do bugger all)
I dislocated a few ribs a while back, so i need to keep working on upper body mobility exercises and lengthening exercises to keep complications at bay.
Good work DFP, and nicely expanded BMMF....

I do a good 15 minute collection of stretches twice a week. And then a quick 5 minute job whenever I work out.

can anyone point me at a guide to such stretching?

http://www.aikido-reading.co.uk/micro_site/

http://www.aikido-reading.co.uk/micro_site/yoga-sun-salutation/yoga-sun-salutation.htm

Kermit, fantastic.

ta

Plenty of other stuff about on Yoga sites, and loads of vids on you tube.

Just before anyone points it out,

I just found out the animated fella chopping up the corpses is a philospohy professor not a medical one. So the info in his lecture could be BS! Sorry folks, I thought the video was great too and assumed he was a super cool anatomy professor.

NOT watching this.

Some interesting stuff in regards to mobility:
YouTube - Gil Hedley: Fascia and stretching: The Fuzz Speech

(Features cadaver autopsy footage)

Just before anyone points it out,

I just found out the animated fella chopping up the corpses is a philospohy professor not a medical one. So the info in his lecture could be BS! Sorry folks, I thought the video was great too and assumed he was a super cool anatomy professor.

It would be interesting to know more about this, we need Henry!

I have to. Years of competitive 10k running, interspersed with snowboarding seasons and cycling means that whilst i am free of injury, and pretty strong at the moment, i can take only one week to begin to "tighten" up and my posture shows its slight deformities (if i sit around and do bugger all)

Funny story: I've always had parts of my back that would twitch and generally not be happy. Recently I had my first full body massage, and the masseur told me that most of my muscles are like that, hyper sensitive, and basically cant relax.

Just before anyone points it out,

I just found out the animated fella chopping up the corpses is a philospohy professor not a medical one. So the info in his lecture could be BS! Sorry folks, I thought the video was great too and assumed he was a super cool anatomy professor.

Anyone who chops up corpses is cool. Except serial killers...obviously

So my physio is insisting that I need to do some strength work in the gym as part of my training. I'll be honest, I don't want to, I'd rather be riding my bike. But it's a fair assumption that he knows what he's talking about.

Can anyone recommend a gym in east London that has a good leg section and isn't too expensive? A sauna would be nice to.

Machines are shit though. By 'good leg section', do you mean 'decent array of freeweights and sundries, and someone to show me decent form'? Hope so.

I went the Argos route. Relatively small initial outlay for barbell and weights up to about 1 x bodyweight. A gym membership might be overkill for a 'tokenistic' strength regime (knowing that the last thing you want to do is gain weight).

PS. Your [st]friendly[/st] grumpy club coach might be the person to ask for an introduction to free weights.

Totally agree with BMMF.
Invest in some of your own kit, that you can use on the occasions where you need it - invest for an hour with a coach/personal trainer and get your technique dialled.
If your Physio is worth his/her credentials - they should coach you.
There's every chance that a gym will force you to sign up with a contract, so buying your own stuff still works out cheaper.
Just a thought.

Machines are shit though. By 'good leg section', do you mean 'decent array of freeweights and sundries, and someone to show me decent form'? Hope so.

I don't know, 'good leg section' is word for word what my physio said. Normally I would have questioned him more, but I'd just been through massive amounts of pain as he used his elbow and a fair bit of weight behind it to work on my ham string.

I'll question him further at my next session.

Ste5 - if you don't mind, what were you seeing the Physio for?
Please tell me to fuck off if i'm out of line...

Ste5 - if you don't mind, what were you seeing the Physio for?
Please tell me to fuck off if i'm out of line...

Pistaboy is a physio himself, if you guys hadnt noticed.

I am currently seeing a decent physio after about 2 years of re-referrals.
She told me to keep squatting and deadlifting which is great.

She has some sports experience which I think is key.

A note to Ste5

I remember you mentioning that you had issues with hypotension. You should expect some light headedness after heavy lifting/application of valsava.

Dont be too alarmed, you will adapt.

Ste5 - if you don't mind, what were you seeing the Physio for?
Please tell me to fuck off if i'm out of line...

Fuck off!

No just kidding, I'd strained my hamstring. I'm mostly recovered now, in fact I got a 'maybe' as to whether I can compete in the Catford HC. I'm going to try a hill out tomorrow at a moderate pace and see how it feels. Any pain and I'll keep off the bike for some more time.

In terms of the strength work that has been recommended, I'm very naive and will be seeking lots of advice from my physio and some form of coach.

@ DFP - You must have me mixed up with someone else about the Hypotension. My physio is really good and is sports specific, though I will be swapping for his colleague who is cycling specific.

Pistaboy is a physio himself ...

I am currently seeing a decent physio.

Are you implying pistaboy is a shite physio?

You would be looking to spend £30-£50 p/m or more on a 12 month contract with the gyms like Fitness First, LA Fitness, and Virgin Active. Might be cheaper at the local leisure centre or council funded gym.
I would say get some weights for home use.
I bought these 4 years ago, although a bit bulky they are serving me well :
http://www.argos.co.uk/static/Product/partNumber/3028319/Trail/searchtext%3EWEIGHTS.htm

I also have some weight training books that you can borrow if you want.