Is your body ready for biking season?
Begin by working on your desk posture.
As Winter is coming to a close (well, it was until last week) and you plan to welcome Spring, it is time to assess if your body is in appropriate biking shape.
This has me focused on bike-specific training this month. I always begin by analyzing the movement patterns unique to each sport. Secondly, I assess the primary compensations we modern humans typically create within our bodies in order to perform. Lastly, I create an approach including flexibility, neuromuscular education, strength and power appropriate for each individuals goals, abilities, and body history.
I find that most athletes within any given sport share around 1-3 common compensations. Biking is particularly interesting because it also shares many of the same compensations found in people who sit a lot (usually for work).
Common Compensations/ Misalignment for Bikers and “Sitters”
Tucked pelvis/ Tight hamstrings
Rounded/ Elevated shoulders
Disengaged core
What typically happens to your body when you sit at a desk?
The pelvis tucks under, the mid-back rounds in an effort to reach the back of the chair, which disengages the core. Your head and shoulders reach and round forward to access your device.
Now think about what tends happen to your body while riding a bike:
Often the pelvis tucks under or tilts too much, the back either excessively arches or rounds, the core disengages, shoulders elevate and either protract or retract excessively. The head reaches forward and extends to view the road or trail, compressing the cervical spine.
From this viewpoint, these two activities look the same to my “trainer brain.” Which means you can work on two problems at once, which ya’ll know I love! By implementing simple flexibility, posture, and strength training exercises, you will feel better sitting at your desk and happily riding down the road.
For my visual learners, let’s begin with awareness of what some common compensations look and feel like in your body, and some quick fixes you can make with your posture:
For more alignment based tutorials, check out The Movement On-Demand. Stay tuned for more Bike Specific Fitness and Flexibility!
