Stretching- pre/post ride for 55+ y/o cyclists

[wpod]

I'm finding my body talking to me much more over the past 6 months. More tightness and soreness coupled with slower recovery from my daily rides. Think I' feeling the effects of aging- I'm a life long clyde, with a fairly slow metabolism. I've kept my body weight within +/- 8-10% of my college girth along with staying reasonably active and flexible. I've ridden road/mtb bikes since mid 80's, more seriously riding on the road during the past 4-5 years.

I'm currently riding 4-5 times weekly for +/- 260 km and ocean swimming 2-3 times weekly to maintain fitness for wind/kite surfing. Only other exercise are daily core sessions for 10 minutes. Interested in learning how and what other PL cyclists are doing to maintain themselves and their bodies as we age? Are you doing pre/post ride stretching, yoga, beer or ???

[dustyrider]

You're welcome! Link (https://vimeo.com/ondemand/yogaforbikers)
Abi also makes some of her videos available on pink bike for free (https://m.pinkbike.com/news/15-minute-post-ride-yoga-routine-2015.html). She's pretty great.

[John H.]

You have lots of low hanging fruit so to speak.
You should involve yourself in both strength training and flexibility training.

You should also look at diet- 15% weight gain is not necessary (and you will feel better if you lose this).

You mention chronically slow metabolism- Usually the people who say this need help with their diet in general.

Keep a food log- it will shed light on how much you actually eat and what you can change to make improvements.

I am normally not in the low carb camp, but many who site slow metabolism have benefitted from low carb type eating plans.

[benb]

Tightness and soreness can also be a sign of a fit issue, might want to make sure you've got that nailed down.

I'm a lot younger than you but already noticing my body has way less tolerance for being stretched ways it doesn't want to stretch if my bike is not adjusted properly... heck that was starting to be a problem by 30.

[cachagua]

I ran cross-country in high school, and our coach was a maniac about stretching. But I got the bug, and it's been lifelong injury-prevention and recovery aid for me. Learn some yoga and runners' stretches, try a lot of different stuff so you can put together a routine that takes care of you. Do it consistently, and it will reward you.

[steelbikerider]

58 here so I'm pretty close to you. I started a core/stretch/yoga routine when racing in college 35+ years ago. It's about 20 minutes of planks, crunches, leg stretchs, yoga poses that changes as a add or discard new exercises. I try to do it 4-5 times/week. It proves to be a great relaxer before bed, stretches out the kinks from rides and workouts plus provides some core building or maintenance. I average 8- 10 hours/week riding and 1-2 hours/week in the gym. I can also tell if I skip the stretching for 2-3 days. I have no issues sitting on the bike for hours on weekend rides mostly in the drops and have about a 5-6" inch drop from seat to HB height. I've never been super flexible but I can still ride with a 90 degree bend at my elbows. Doing it on a regular basis will help your cycling and daily activities.

[choke]

You're welcome! Link (https://vimeo.com/ondemand/yogaforbikers)
Abi also makes some of her videos available on pink bike for free (https://m.pinkbike.com/news/15-minute-post-ride-yoga-routine-2015.html). She's pretty great.+1. I have been doing some of Abi's routines and they have definitely helped.

[bironi]

I'm finding my body talking to me much more over the past 6 months. More tightness and soreness coupled with slower recovery from my daily rides. Think I' feeling the effects of aging- I'm a life long clyde, with a fairly slow metabolism. I've kept my body weight within +/- 8-10% of my college girth along with staying reasonably active and flexible. I've ridden road/mtb bikes since mid 80's, more seriously riding on the road during the past 4-5 years.

I'm currently riding 4-5 times weekly for +/- 260 km and ocean swimming 2-3 times weekly to maintain fitness for wind/kite surfing. Only other exercise are daily core sessions for 10 minutes. Interested in learning how and what other PL cyclists are doing to maintain themselves and their bodies as we age? Are you doing pre/post ride stretching, yoga, beer or ???

Seems to me you are doing quite well. Experiment a bit, carry on. I've got 10 yrs on you, and am pretty happy. I'm a trick pony. Don't sweat it - enjoy it.

[Ronsonic]

You're welcome! Link (https://vimeo.com/ondemand/yogaforbikers)
Abi also makes some of her videos available on pink bike for free (https://m.pinkbike.com/news/15-minute-post-ride-yoga-routine-2015.html). She's pretty great.

I'm sure spending a few hours with her would make me feel better and more fit.

[OldCrank]

One of my daughters dances, and has one of those foam rollers.

I've been using it after longer/tougher rides- it feels really weird during, but GREAT after.

Not a substitute for stretching or core work, but excellent bang for buck IMO.


BTW, $10/mo to SufferFest and Abi (and her cute accent) is regularly seen in my basement.:D

[benb]

Oh yah.. foam roller.. :hello::D:)

They are magic... I started using one in 2010 on a PTs recommendation when rehabbing a knee injury. I've got 3 now.. still use at least one of them every day.

Amazing amazing devices. They're becoming more common, we have them at the gym I go to now which is convenient.

[rePhil]

For me it can be summed up by one word, accountability. I can relate as I watched my body devolve until I resembled a bowling pin, and stayed there no matter how much I "tried" I was as flexible as one too.
I believe in coming up with your own personal plan. Adopt & adapt and find what works for you.
I started with a goal of 20lbs. I weighed myself the first thing every morning, and wrote it down, and still do.
In the beginning I was doing basic calisthenics and stretches twice a day, working my way to about 15- 20 minutes each session. I also found I enjoyed walking in the early morning. I worked my way up to 6.7km's every day. No running as I suck at it, and do not enjoy it.
But the biggest change was diet.That's where my battle of the bulge tilted in my favor. As little sugar, and fructose as possible. My simple mantra was and still is Eat Better, Eat less and Exercise more.
Believe and you can succeed.

[guido]

For me a foam roller does a much better job on sore spots and general muscle tightness than stretching.

[Drmojo]

Yoga
Yoga
And swimming is good, too

[Kane]

who I refer to as "The Great John Hunt." He is more knowledgeable and experienced than all the others combined.

Read up on alkaline foods and Anti-inflammatory diets. The Mediterranean diet: https://creakyjoints.org/anti-inflammatory-diet-cpc/?gclid=CjwKEAjw_bHHBRD4qbKukMiVgU0SJADr08ZZ-1wXEleIqcZllCAb67R1R8pG_qTNhuLGul7wVzuFeBoC_7fw_wc B
and or the Paleo diet which end up being similar.

Anti-Inflammatory Supplements: Fish oil 3 grams, Tumeric 1500 mg. Ginger 1200mg, Coconut Oil, Glucosamine Sulfate 1500 mg., Magnesium (not enough to make you poop in your pants : )
I like the Now brand and Jarrow for a balance of price and quality.
Kane

[simplemind]

Read up on alkaline foods and Anti-inflammatory diets. The Mediterranean diet: https://creakyjoints.org/anti-inflammatory-diet-cpc/?gclid=CjwKEAjw_bHHBRD4qbKukMiVgU0SJADr08ZZ-1wXEleIqcZllCAb67R1R8pG_qTNhuLGul7wVzuFeBoC_7fw_wc B
and or the Paleo diet which end up being similar.

I like the Now brand and Jarrow for a balance of price and quality.
Kane

I typically comply with the Mediterranean diet principals, however I find that I really do feel better using the Paleo Diet. The problem is it's so damned hard to stay on Paleo. Things like whole grains and legumes are off the list and I can't get away from grains. :mad:

[weisan]

You're welcome! Link (https://vimeo.com/ondemand/yogaforbikers)
Abi also makes some of her videos available on pink bike for free (https://m.pinkbike.com/news/15-minute-post-ride-yoga-routine-2015.html). She's pretty great.

I tried these over the last two weeks after a ride and during the week for my lower back and they made a difference.

thanks dusty pal!

[dustyrider]

I tried these over the last two weeks after a ride and during the week for my lower back and they made a difference.

thanks dusty pal!

No problem.:)

[bheight1]

Pigeon

[jumphigher]

I'm 53 (my wife is 46) and we maintain our weight and fitness through riding - and diet. The most important thing to aging well is being careful about what you eat, imo. Exercise is a great help, but diet is #1. And that's where most people fail, they just eat too much junk, in portions that are way too large. In fact I've found people often believe they can eat anything because they work out, saying things like 'I exericise so I can eat whatever I want'. Unfortunately it doesnt really work that way, you simply can't exercise away the immense calories in the modern American diet - moderation is the only way to do it.

That 'moderation' thing is a simple concept many people cant face, but it's one of those unfortunate truths in life. :crap:

[classtimesailer]

who I refer to as "The Great John Hunt." He is more knowledgeable and experienced than all the others combined.

Read up on alkaline foods and Anti-inflammatory diets. The Mediterranean diet: https://creakyjoints.org/anti-inflammatory-diet-cpc/?gclid=CjwKEAjw_bHHBRD4qbKukMiVgU0SJADr08ZZ-1wXEleIqcZllCAb67R1R8pG_qTNhuLGul7wVzuFeBoC_7fw_wc B
and or the Paleo diet which end up being similar.
Kane

I have never heard anyone suggest that a paleo diet is similar to a primarily vegan diet supplemented with fish. Meat is inflammatory. My trips down the stairs each morning are much easier these days. 58 years old, no dairy, and eating meat once or twice a month.

[ripvanrando]

Getting old is hard.

I sometimes need a bit more warm up. Sometimes a little more rest.

If I have a hard workout scheduled and it ain't happening after just under an hour, I go home. Stretching does nothing for me. Only going really, really hard when recovered is important for me. Recovery takes a little longer.

I actually found stretching to be counter productive. YMMV

[weisan]

You're welcome! Link (https://vimeo.com/ondemand/yogaforbikers)
Abi also makes some of her videos available on pink bike for free (https://m.pinkbike.com/news/15-minute-post-ride-yoga-routine-2015.html). She's pretty great.

I tried these over the last two weeks after a ride and during the week for my lower back and they made a difference.

thanks dusty pal!



The effect is so obvious and positive that I thought the least I can do is to bring this up again to the attention of pals who might benefit from it.

Been fighting lower back pain for a looooong time. On and off for 15+ years.

Tried a lot of different things.

Ever since this thread, I started doing the post-ride 15 mins routine video by Abi pretty regularly - once after the ride and another time sometime later in the day, or if I don't ride that day, tried to go over the routine at least one time during the day. Pulled my kids in to do it together with me, especially my older son who suffered muscle tightness and lower pain discomfort. I don't want to say that this has totally eradicated all our issues - because then it would sound too good to be true. All I can say is - it has made a significant difference.

It's amazing how something so small can have such a big impact.

I am most grateful to Abi's help.