Kilcock Therapy Cyclists Programme Flexibility Work

When?Best time is within an hour of finishing your cycle. However you’ll still get the benefits in the evening following a ride and if you’re more likely to do a good job while relaxed maybe watching television then this is preferable to rushing them straight after riding.

For How long?Start of 30 seconds and build up to 90 seconds

The Bulgarian Squat

Why?:To counter tight hip flexor muscles. Time spent in a leaned forward seated position (cycling, desk based job, driving) can lead to tight hip flexors and discomfort both on and off the bike.

Do: Elevate your rear foot on a bench or chair

Squeeze your Glutes

Bend front knee until you feel a deep stretch at front of thigh on elevated leg

Hold 30-90 seconds. Do each side

Don’t: Let the knee of your standing leg go out beyond your toes, or let it fall inwards

Make it easier: You can do this on the floor instead with rear leg on a cushion

Make it harder: Against wall

Gradually bring front foot further away

The Indian Knot

Why?: To stretch the gluteal muscles including piriformis which can refer pain to the lower back and down the leg. These muscles tend to tighten with cycling, especially hill climbing.

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Kilcock Therapy Cyclists Programme Do : Sit on floor, both legs straight out. Bring one foot over the other leg – foot flat on floor at level of knee. Lean to one side and bring up the straight leg so that it is bent with toes pointing back. Omit last step if knee is painful in this position. Sit tall. Don’t be surprised if both buttocks are not on the floor – this will happen over time. Hold 30 -90 seconds.

Don’t: Slouch

Keep knee in position f knee is painful.

Make it easier: Keep one leg straight

Make it harder: Add in a twist

Bring opposite arm to outside of front leg.

The Hamstring 4

1.

2.

3.

4.

Why? To stretch hamstrings and inner and outer leg muscles.

Do: Use a scarf/ belt etc. (not elastic). First is with the knee bent. Unlike shown in the picture – keep arms straight – hold further up along the scarf. Hold each for 30 -90 seconds.

Don’t: Roll over in 3 and 4. Put opposite hand on pelvis to keep it down if starting to roll.

Make it easier: If the lower back is painful, bend up the leg not being stretched.

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Kilcock Therapy Cyclists Programme Foam RollingWhy: Regular massage is an essential component of the recovery and maintenance routines of all top level riders. It helps prepare their body for the next training session and allows their therapist to identify any issues before they develop into injuries. A foam roller can help fill in the gaps between sessions with your therapist.

Do: Work up and down the target area for 10 reps at a steady pace. Ideal time is post exercise when muscles are warm.

Expect it to hurt initially – this will improve over time

Don’t: Roll over bone

ITB

Quads

Glutes

Thoracics

Lats

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Kilcock Therapy Cyclists Programme Strength Work

Why?;Most of the following exercises are based on Functional Movement Screening (Cook et al 2006) which are used to determine whether the athlete has the essential movements needed to participate in sports activities with a decreased risk of injury.

All SKY team riders and indeed all entrants to the British Cycling Programme are assessed using functional movement screening and given a programme such as this.

How many?Aim for 24. This can be 3 sets of 8 or 2 sets of 12

Squat

Do: Position your feet somewhere between hip- and shoulder-width apart.

Turn your toes out as needed to accommodate flexibility through the movement.Keep your chest tall.Look ahead and slightly up.Be sure your knees are tracking in line with your toes.Squat as deep as your flexibility allows.

Don’t: Let your knees travel forward past your toes.Let your knees buckle inwards.Lift your heels off the ground.Shift your weight to your toes.

Make it easier: Keep the squat shallow if going deeper is difficult or pulling uncomfortably.

Split Squat

Do : Keep your front knee at 90 degrees.Lunge as low as flexibility allows without the back knee touching the floor.Maintain a vertical torso.Keep your weight evenly distributed between your front and back foot.Coordinate arm movement so that the front arm pumps forward while the opposite leg lunges back.

Don’t: Allow your knee to touch the floor.

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Kilcock Therapy Cyclists Programme Make it harder: Dumbbells in hands

Press up /Push up

Do: Place your hands directly under your shoulders.Position your feet hip-width apart.Maintain a plank position; your body should be in a straight line from from the back of your head to your hips.Keep your neck neutral, keeping it in line with your shoulders.As you lower, keep your elbows close to your body.

Don’t: Let your butt sag or stick up.Tilt your head up or tuck it in.Allow your shoulders to come towards your ears.

Make it easier: Widen the distance between your feet for better stability.

Or perform the pushup as described above, but rather than starting in and returning to a plank position, do the pushup with your knees touching the ground. Just make sure to keep your back and thighs in a straight line.

Side Plank

or

Do: Aim for a straight line shoulder to feet

Hold 30 – 60 seconds. Aim to do a total of 2 minutes each side – rest for 30 seconds between each attempt.

Avoid rotating forwards or backwards

Make it easier: Try it with your feet against a wall, or one foot in front of the other

Make it harder: You can lift the top arm straight up, also lift top leg

Windscreen wipers

Do: Take care – this is advanced exercise, only attempt if confident in rest of routine

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Kilcock Therapy Cyclists Programme Keep both shoulders in contact with the ground

Lower your bent knees with control towards the ground, Pause just short, Smoothly return and bring to other side. One rep is a movement in each direction.

Rest for 60 seconds between sets

Make it harder: Keep the legs straight

Hold a rolled towel between knees and ankles

Robbery Exercise

Why: To counteract cyclists rounded shoulders, improve breathing

Do: Start in position A, finish in position B. Draw the shoulder blades together bringing the hands out and back. Hold 5 secs. Repeat 8 times. 3 sets.

Make it harder: Use dumbbells

ReferencesAnon, Scapular muscle-activation ratios during shoulder exercises. Anatomy & Physiotherapy. Available at: http://www.anatomyphysiotherapy.com/articles/musculoskeletal/upper-extremity/shoulder/1063-scapular-muscle-activation-ratios-during-shoulder-exercises [Accessed November 23, 2015].Anon, Plank Exercises - 3 Pilates Plank Position Exercises. Available at: http://pilates.about.com/od/pilatesmat/ss/Plank-Variations.htm [Accessed November 23, 2015].

Anon, Stretches for cyclists. Swinny.net. Available at: https://swinny.net/Cycling/-4498-Stretches-for-cyclists [Accessed November 23, 2015].

Anon, The Only 12 Exercises You Need To Get In Shape. BuzzFeed. Available at: http://www.buzzfeed.com/sallytamarkin/get-fit-bodyweight-exercises [Accessed November 23, 2015].

Anon, OurWebinfo -. Available at: http://ourwebinfo.com/legs.asp [Accessed November 23, 2015].

Anon, Hamstring Stretch. Available at: http://www.easyvigour.net.nz/fitness/h_Hamstring_Stretch.htm [Accessed November 23, 2015].

Blake, R., 2010. Lower and Upper Hamstring Stretching, Available at: https://www.youtube.com/watch?v=KEFpJaMwEtQ [Accessed November 23, 2015].

Burt, P., 2014. Bike Fit - Optimise your bike position for high performance and injury avoidance, First Edition., London: Bloomsbury Publishing PLC.

Cook, G. et al, 2006, Pre-Participation Screening: The Use of Fundamental Movements as an Assessment of Function. Available at: http://www.functionalmovement.com/articles/Screening/43/preparticipation_screening_the_use_of_fundamental_movements_as_an_assessment_of_function [Accessed November 23, 2015].

Peck E, Chomko G, Gaz DV, Farrell AM. The Effects of Stretching on Performance: Current Sports Medicine Reports [Internet].

2014 [cited 2015 Nov 23];13(3):179–85. Available from: http://content.wkhealth.com/linkback/openurl?sid=WKPTLP:landingpage&an=00149619-201405000-00012

Rosengart, M. et al., Mobility - Essential to Performance. PreHab Exercises. Available at: http://www.prehabexercises.com/mobility/ [Accessed November 23, 2015].

Shrier, I., 1999. Stretching Before Exercise Does Not Reduce the Risk of Local... : Clinical Journal of Sport Medicine. LWW. Available at: http://journals.lww.com/cjsportsmed/Fulltext/1999/10000/Stretching_Before_Exercise_Does_Not_Reduce_the.7.aspx [Accessed November 23, 2015].

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