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Calisthenics/Stretching/Cross-training
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Author:  Canaan [ Thu Jun 09, 2011 1:18 pm ]
Post subject:  Calisthenics/Stretching/Cross-training

I'm interested in hearing what other riders on the board do in terms of calisthenics, stretching, and cross-training to improve their riding. I've been doing push-ups every day for the last few months and have noticed that my upper body is lot less fatigued during long rides.

Author:  McLovin [ Thu Jun 09, 2011 1:21 pm ]
Post subject:  Re: Calisthenics/Stretching/Cross-training

I've got one of those pull-up bars that attaches to a door frame. It's got a couple different grips to work different muscles. I do a bunch of those every day and push-ups here and there. I've noticed I can bunny hop a lot easier/higher and just like you noticed less upper body fatigue when riding rough stuff. :thumbsup:

Author:  random walk [ Thu Jun 09, 2011 1:30 pm ]
Post subject:  Re: Calisthenics/Stretching/Cross-training

Core, core and more core. I started doing core strengthening exercises for therapy when I injured my back years ago, and it really makes a difference on the distance I can ride before my lower back starts stiffening up and complaining.

I also hike a lot. I try to do a 5-6 mile route at Cowles-Pyles every Friday afternoon, at a 3 mph pace. I did two 55-mile hikes on the PCT in the past month and pretty much flew up Cowles last Friday (or maybe it was the sanitization :x)

I want to try trail running but can't seem to get past a few runs before the shin splints kick in.

Author:  McLovin [ Thu Jun 09, 2011 1:38 pm ]
Post subject:  Re: Calisthenics/Stretching/Cross-training

random walk wrote:
Core, core and more core. I started doing core strengthening exercises for therapy when I injured my back years ago, and it really makes a difference on the distance I can ride before my lower back starts stiffening up and complaining.

I also hike a lot. I try to do a 5-6 mile route at Cowles-Pyles every Friday afternoon, at a 3 mph pace. I did two 55-mile hikes on the PCT in the past month and pretty much flew up Cowles last Friday (or maybe it was the sanitization :x)

I want to try trail running but can't seem to get past a few runs before the shin splints kick in.


What core exercises do you recommend?

Author:  Canaan [ Thu Jun 09, 2011 1:39 pm ]
Post subject:  Re: Calisthenics/Stretching/Cross-training

random walk wrote:
Core, core and more core. I started doing core strengthening exercises for therapy when I injured my back years ago, and it really makes a difference on the distance I can ride before my lower back starts stiffening up and complaining.


That's definitely something I need to work on -- what core strengthening exercises do you use?

Author:  random walk [ Thu Jun 09, 2011 2:13 pm ]
Post subject:  Re: Calisthenics/Stretching/Cross-training

For at home, just on the floor:
Crunches (regular, knee-up, obliques)
Hip lifts
Supermans

At the gym I'll use some of the machines.

Also try to keep my abs tightened during stretching.

I usually don't do full sit-ups because that aggravated my lower back.

Author:  JPTECH [ Thu Jun 09, 2011 2:30 pm ]
Post subject:  Re: Calisthenics/Stretching/Cross-training

I found these work outs on http://www.bikejames.com/. He has an awesome website and blog specifically dedicated to mountain biking. He has tips on nutrition and work outs. There is a pay section of his site for specific strength training work outs but there is a lot of really good free info on there as well. Here is my work out I downloaded from there.
Image
[url=http://www.flickr.com/photos/24394610@N02/5816461170/]

Author:  Canaan [ Thu Jun 09, 2011 2:42 pm ]
Post subject:  Re: Calisthenics/Stretching/Cross-training

^^^ It was a recent video of his on pinkbike that got me thinking about this topic. I started doing hip flexor stretches after watching his video, but I haven't been doing them long enough to expect to see any results.

Author:  random walk [ Thu Jun 09, 2011 2:59 pm ]
Post subject:  Re: Calisthenics/Stretching/Cross-training

^^^Consciously tightening your abs during all of those exercises helps the core.

Author:  oldskool [ Thu Jun 09, 2011 3:20 pm ]
Post subject:  Re: Calisthenics/Stretching/Cross-training

Running a little bit(2-3mi) everyday has helped me out tremendously. Climbing is much more tolerable than it used to be and I get a lot less leg burn going downhill..

Author:  Canaan [ Thu Jun 09, 2011 3:22 pm ]
Post subject:  Re: Calisthenics/Stretching/Cross-training

oldskool wrote:
Running a little bit(2-3mi) everyday has helped me out tremendously. Climbing is much more tolerable than it used to be and I get a lot less leg burn going downhill..


Thanks, but I took up riding because my knees couldn't handle running.

Author:  OhNooo [ Thu Jun 09, 2011 3:55 pm ]
Post subject:  Re: Calisthenics/Stretching/Cross-training

I do 12 oz curls while sitting on the sofa. When I go into cross-training mode, I eat fritos using the other hand.

Author:  mongooseboy [ Thu Jun 09, 2011 4:15 pm ]
Post subject:  Re: Calisthenics/Stretching/Cross-training

12, 16, 40oz curls, and lap pull ups. :domo:

Author:  random walk [ Mon Sep 12, 2011 12:34 pm ]
Post subject:  Re: Calisthenics/Stretching/Cross-training

More core makes me sore:

http://www.byrn.org/gtips/core.htm

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