Yoga for Cyclists?
By Greg Combs, Ed. D
Dec 21, 2006
The 2006 cycling season has come to an end and many cyclists are constructing training plans for next season. Most plans include countless miles on the bike, lifting weights, and additional cross training such as running and swimming. Many riders will be lifting weights for strength training. I advise my clients before focusing on pumping iron and long rides on the bike, they dedicate time to focus on flexibility. Inflexible muscles lead to muscular imbalance, which lead to injury. I recommend a minimum of three to four flexibility sessions per week during the winter and early spring. A basic stretching regimen increases flexibility, but yoga is a great method of achieving overall body conditioning.
Cycling like many sports focuses on specific muscles groups, while supporting and opposing muscles are neglected. Yoga will help avoid an imbalance in muscle flexibility, improve endurance and strength throughout the entire body and particularly to the opposing cycling muscle groups. Additional benefits of yoga are improved muscle balance, musculoskeletal alignment and body awareness. By maintaining muscle balance and flexibility through yoga, my clients are more efficient on the bike and have less chance of injuries. I am not a yoga expert or even a certified yoga instructor; so therefore, please excuse my attempt in explaining a little about yoga. A yoga workout is a series of asanas (positions) that are performed in smooth motion. Yoga is a whole body workout that works multiple muscles through their full range of motion. Also, each asana incorporates breathing techniques that help relaxation and a more efficient use of your lungs. This is another benefit for endurance athletes.
I personally do yoga in my basement studio. I record the yoga sessions that is broadcasted on the Oxygen Channel called “Inhale” with Steve Ross. The program is on every weekday morning at 6 AM. So when I get home after a ride on the bike, I do the recorded 45 minute session. The first 30 minutes of the yoga session is much like a circuit workout and the last 15 minutes is a cool down with deep stretching of large muscle groups and relaxation. I prefer doing yoga by myself or with a client or friend in the basement to focus on my weak areas (balance and hip flexors). However, this may not be the best way to do yoga for everyone.
It may be best to start yoga at a local studio that provides group classes. The instructor can teach proper alignment and sequence of movements and emphasize specific movements and postures. This will be of great benefit in offsetting the muscle imbalances caused by cycling. One thing to keep in mind when looking for a class to attend is the class level and type. Find a yoga class that would be most beneficial for cyclists that focuses on balance, muscle strength, flexibility and breathing. I also recommend finding a yoga class that is not too large. You will receive better instruction and more individual attention while attending a smaller class. Finally, look for experienced instructors that can help you do the postures correctly.
While working with your yoga instructor you can maintain a specific routine to focus on your strengths and weaknesses. Your instructor can be a great help in working on specific postures and asanas to meet your individual needs. Establish goals and work on attaining these goals over time. I propose you schedule your yoga sessions after your bike ride for maximum benefit of elongating the muscles you have worked and strengthening the opposing cycling muscle groups.
As the cycling season approaches continue to do yoga as often as possible. If you are unable to commit 45 minutes to 1 hour for yoga, do shorter routines to maintain flexibility, muscle balance, and core strength through out the season. There are many ways to achieve muscle balance, strength, and flexibility. However, I believe yoga is one of the most efficient ways to address these areas of physical conditioning for cyclists and anyone seeking a higher quality of health.
Greg Combs is the Director of the Sport Management Program at Methodist University in Fayetteville, NC. He is also an Elite Licensed Cycling Coach from the U.S. Olympic Training Center. For more information about Greg’s coaching services browse his website: www.velosmart.com