Cycling stretches - preventative maintenance on the body?

[Kylie]

What do you guys do to keep the lower back and hips in good condition. It seems every few months I end up paying the massage lady a visit to sort out crippling little pinched nerves around the base of my spine between my hips and little muscular flare ups. I try to do hip flexor stretches, hamstrings and IT band stretching, but I am clearly not doing enough otherwise I wouldnt be in so much pain. My core strength is average too so perhaps I need to do more work there as well to take some load off?

I have been properly set up on my bike by the shop so what to do??

[Kylie]

Thanks Nick, I belong to a gym anyway so I might pester one of the instructors for a specific program I need to follow each week. The key is what to include for max benefit.

[Kylie]

Thanks guys, its quite possible my frame might be on the large side. I did get myself professionally fitted to the frame though and after getting me to do small seated sprints while being filmed on camera, my seat was adjusted slightly back a few notches but not completly ruling this out. I might remeasure the old elbow from tip of seat to fingers touching handle bars trick for quick reference and see where I am at again.

I went for a massage yesterday and my back was in tatters and as per usual I got a right telling off for not going on a regular basis. I am still in agony today so may need another session in a few days. I am looking at yoga/pilates sessions via gym timetable as we speak.

[Kylie]

Cheers thanks for the link, I take it that it will be global before the end of the year and us Kiwis can can benefit from it too. The Avanti dealer I went to see also stocks Specialized bikes too so will have a chat to them next time im there

The muscle tightness will explain my over tight iliotibial bands that run from the outside of my hips down to the knee. I am always struggling to stretch these and can feel their tightness by just pressing them feeling that sharp pain when you know it needs ironing out.

[Kylie]

Good stuff, always hard to remember to keep the heels down.

Nick F - so seems tight ITBs are normal with cycling then?

[Kylie]

POM - Theres a lot to be said for having well sorted core muscles I think theres certainly a need for improvment here. It seems incorporating a massage once per month should be the norm whether I need one or not. Agree about massaging the ITBs that is sooo painful and really raw feeling!! Ouch!

Medicine - Yes 80% of my day is desk bound and I also believe this does not help my situation. When ever I can remember, I get up to stretch or just stand for a bit at my desk. I should do some knee raises while seated or something, just a bit embarrasing when collegues walk in though lol!

[Kylie]

Saddle bum said:

My young trainer gave me streches to do and they are beginning to work. See link.

Stretches

The modern LOOK cleat, the red ones, allow a lot of float on the pedal so that the knees do not get problems. However this can allow the heel to turn in and let the knee go out - not good. It helps to consciously try and keep the heel pointing out, ie. be slightly pigeon toed in the pedalling acion, thus keeping the knees in.

If you see an action shot of young pro riders, the knees almost go in on the up stroke, some thing I now find impossible, but I'm improving.

Thanks for the stretches and yeah I have the modern look ones with loads of float! So perhaps I need the black ones?
Ill try those stretches, cheers