cycling

CRANK IT OUT CYCLISTS: BETTER POSTURE MECHANICS

Sarah Jamieson / Events, News, Reflections, Reviews / , , , , , , / 0 Comment

“Cadence: the number of revolutions of the crankset on a bike per minute”

Understanding the role of fascia in healthy movement, sport and postural distortion is of integral importance to athletes that spend a lot of time in their sport of choice.  Today we explore cycling, as we near the date of the Vancouver to Whistler GranFondo!

As we know, the most common sports-related injuries primarily are overuse injuries, due to restrictions and repetitive load. As the name implies, an overuse injury results from wear and tear on the body, particularly on joints and fasical lines subjected to repeated activity.

Cyclists can experience overuse injuries because of the amount of time clocked on the bike, (this is especially the case with cyclists that use tri-bars). Possible causes, could include poor handlebar or saddle position. A poorly placed handlebar might be too low, at too great a reach, or at too short a reach. With your back bent low over the handlebars, you have to tilt your neck up to see ahead. After a long ride, the neck muscles may tighten up and go into spasm from this awkward position. A saddle with excessive downward tilt can be a source of neck pain.

To understand the mechanics and the muscles of the upper extremity, can be divisible into  several groups, corresponding with the different regions of the limb. These are known as the Deep Front Arm and the Deep Back Arm Fascial Lines:

  • Muscles Connecting to the upper extremity to the Vertebral Column
  • Muscles Connecting the upper extremity to the anterior and lateral thoracic walls
  • Muscles of the shoulders, arms, forearm and hand

Primary muscles associated with the front and back arm lines are then divided up into 3 tracts each, however for purposes of cycling related muscle injuries and  fascial breakdowns we will filter our focus towards the primary muscles cyclists experience pain referral or stiffness in.

This includes; the upper trapezius, rear deltoids, rotator cuff muscles, which sometimes results in shoulder impingement. The levator scapulae from improper cervical spine alignment and forward head carry. The pectorals major and minor; which increases rounding of the shoulders). Even stressing out as far as the thoracolumbar fascia and sacral fascia (opposite side of thoracolumbar fascia) due to the kyphotic positing on the bike.

Most of the time spent in corrective movement usually center around anterior extension and posterior stabilization, but positioning of the bike and how we hold our upper frame (shoulder and pectoral girdle) is of the utmost importance.

One great addition to any cyclists program – cycle coaching on and off the road. Taking it inside can have many benefits so that you can take out the external environment and focus solely on gaining feedback on how to correct your compensations, improve your leg turnover, posture and ergonomics on the bike.  Then you can take the knowledge and apply it to your long endurance rides.

Let me introduce you to one of my favorite spots – Cadence Cycling Studio on West 6th in Vancouver. Mike Porter, owner and Lululemon Ambassador knows the cycling realm. Cadence instructors are cyclists, health nuts and coaches and even though delightful in real life, on the bike they will drill into you the necessity of working hard, correcting your form and…well…cranking it out! Cadence is set in a boutique urban industrial style setting, where puddles of sweat can easily be mopped up, as it goes without saying each cyclist will be pushed to their limits and within their unique mechanics for better riding performance.

Next time you ride don’t forget to think about the impact on your muscles and fascia, always take time to stretch. Try these post ride:

Deep Arm Line & upper Mechanics:

  • Cat Flow Series for Spinal extension and spinal articulation
  • Arm Circles standing or supine on foam roller – (Chest, shoulders, scapular stabilization)
  • Neck Stretching Series (through flexion, extension and rotation to release)
  • Thread the Needle (rotation through the T-spine and back line)

Lower Mechanics:

  • Kneeling Crescent Lunge -Psoas/Hip Flexors (Improves leg turnover and reduces hip impingement and femoral compression)
  • Supine Hamstring Stretch with Band – Hamstrings/Calves (for more leg turnover on the backpedal stroke)
  • Half or Full Pigeon Pose – Hips, SI Joint, Glutes (This leads to less hip rock and less knee rotation while pedaling)

Happy Cycling!

VISIT CADENCE CYCLING STUDIO: http://cadencevancouver.com/

Yoga + Spinning = Spynga

Taya / Styles / , , , , , , , , , , / 1 Comment

Spynga, the yoga and spinning philosophy is about living authentically: Yoga + Spinning = Spynga! The routine involves a half-hour of cycling on a stationary spinning bike and then 30 minutes on the yoga mat for lengthening and strengthening poses.

Based in Toronto, Spynga was created to bring the owners’ two favourite exercise regimes together and make them accessible to people in a non-intimidating environment. Their studio is set up as though you had a bike in the middle of your own comfy living room. No gym-style fluorescent lights or unsightly carpeting. The zen-like room has wood floors, high ceilings with a chic chandelier and large windows that let in loads of natural light.

Currently, Spynga does not have a location in Vancouver, BC. However, Vancouverites can enjoy a similar class called YRide at YYoga.

CYCLE THIS! NOTHING SUPERFICIAL ABOUT THIS MYOFASCIAL LINE

Sarah Jamieson / Styles, Teachers, Tips, Yogis / , , / 0 Comment

In celebration of the Tour De France, the next myofascial meridian we will focus on is the Superficial Front Line (SFL); which functionally balances out the Superficial Back Line (SBL) in the sagittal (anterior-posterior) plane. *applause*

France is a bit far, but for those of you gearing up for local cycling spec events, listen up! Cycling requires strong quadriceps, hamstrings, and glutes, but, overusing these muscles without maintaining proper form can throw mechanics off balance and excessive wear on joints can occur.

As we know a common occurrence in medicine is to treat symptoms, and isolate the pain referral point, however, symptoms are not always where the problem begins but rather where they are being expressed, hence the need to prevent, rather then treat.

Road cyclists are susceptible to many overuse injuries. Most injuries usually occur at the hip or knee, with the forward posture of cycling we see many clients with rounded shoulders and unbalanced postural mechanics.

The solution is simple = prevention an take precautions by stretching your fascia.  To understand the structural functionality better, let’s look at the anatomy.  

The Superficial Front Line (SFL) runs on both the right and left sides of the body from the top of the foot to the skull including the shin, the quadriceps group, the rectus abdominis, sternal fascia  and sternocleidomastoideus muscle, connecting to the temporal bone. In terms of muscles and tensional forces, the SFL runs in two pieces – toes to pelvis, and pelvis to head, which function as one piece when the hip is extended, as in standing.

In the SFL, fast-twitch muscle fibers predominate and function in movement to flex the trunk and hips, to extend the knee, and to dorsiflex the foot. Chronic contraction of this line creates many postural pain patterns, pulling the front down and straining the back and neck, thus cyclists are more predisposed to structural breakdowns in this train.

In Yoga,  stretches are focused in backbends and sequenced stretching the front of the body – the SFL.  As with cycling specific muscle recruitment, two obvious muscle group to release are; the quadriceps group and hip flexors. This opens the front of the hip and helps to reduce anterior pelvic tilt, which aids in reducing lumbar lordosis. Other key muscles that can lack functional integrity are the neck, which is  important to release forward-head posture, as well as reducing stress to the SBL.  

The breathing and meditation techniques in yoga can turn your simple ride or intense workout into a moving meditation and can power up your cycling in many ways.

Take 10mins a day, get off the bike and hit the mat. Here are a few key anterior opening stretches and quintessential backbends to implement into your routine:

  • Warrior I and Kneeling Lunge – Virabhadrasana  – opens hips, hip flexors and abdomen
  • One legged King pigeon Pose – Eka Pada Rajakapotasana – hip and SI joint opener
  • Fish Pose – Matsyasana – Opens the chest and throat/neck
  • Upward Facing Dog/ Cobra – Urdhva Mukha Svanasana  –   flexibility of the spine

 Happy Cycling!

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