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FEATURE ❘ HEALTH AND FITNESS


Lumber Spine Rolls: It is important to stretch your lower back to minimise the mechanical lower back pain brought about through cycling postures. Lying flat on your back bring one leg over by rotating your hips, while keeping your shoulders flat on the floor. Pull this leg towards your shoulder with your arm, and hold the stretch for 30 seconds, repeating this 3 times on either leg.


Iliotibial Band (ITB): Maintaining the length of the ITB can help reduce the friction around the knee while cycling. Stand with your weight on one leg, while passing the other leg behind and across your midline. With the same arm take it above and over your head. Hold the stretch for 30 seconds and repeat 3 times on either side.


Activation: The following activation exercises are to be done before any land based, gym based or bike based training or race situation. This will produce increased blood flow and flexibility giving more efficient muscle activity helping to reduce the risk of injury and increase performance. Gluteals: Kneeling on all 4’s, push heal up towards the ceiling, keeping your hips square and your back flat, pausing for 2-3 seconds at the top of the movement. Slowly lower your knee back to the ground and repeat the movement. Perform this 10 times on each leg.


Hamstrings: Laying on your front dynamically flick your leg from one side over the other, lifting your foot towards the opposite shoulder. Return your leg to the starting position and repeat the movement with the other leg. Complete 10 repetitions on either leg. Laying with your back flat on the floor, keep one leg straight, and the other to be held at 45º by a partner. Gently push your heal into your partners hands with 5-10% of your strength, while


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your partner pushes it


away from them, back towards your head. Once your leg has been pushed away use your hamstrings and gluteals to ‘throw’ it back into your partner’s hands. Repeat 10 times on each leg.


Quads: Squat – with your feet shoulder width apart and your feet slightly turned out sit your hips back as if you are sitting back onto a bench, gliding your knees over your toes. Aim to weight bear through your heels, helping to activate your Gluteals, ready to fire your Quads in order to return you to a standing position. Slowly lower yourself again and repeat 10 times.


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