Training for cyclists with BLACKROLL®

Summer is just around the corner and there are lots of cyclists on the streets again. Beautiful weather makes it a real temptation for you to get on the bike and ride. Aside from its positive effects on the cardiovascular system, physical activity in the fresh air also strengthens your psyche. “Happy hormones” are actually released during cycling. It doesn’t matter whether you use a conventional bicycle or electric bike. It’s easy to forget that your muscles and fasciae can often harden up due to the lack of variety in the movement. As a result, many cyclists suffer tension in the thighs, calves, and buttocks. Racing cyclists, who largely stay in a bent posture, often have difficulties with neck pain.

MOBILIZATION OF THE THIGH MUSCLES

The flexion in the hip joint that often results from sitting constantly on the bicycle seat often leads to adhesions in the thighs. Fortunately, these can be relieved relatively easily by targeted and regular fascia training with the following exercise.

Performing the exercise: Start in the plank position. Place the BLACKROLL® under one thigh, just above the knee. Roll the thigh out by pushing yourself slowly over the roll. Stay on pain points for about 15 seconds, but be sure the pain doesn’t cross the so-called “good pain” threshold. Then change sides.

MOBILIZATION OF THE CALF MUSCLES AND ACHILLES TENDON

Another muscle group that often causes problems for cyclists is the calf muscles. The Achilles tendon can be irritated for various reasons, and this especially affects athletes with high training loads.

Performing the exercise: Place your calf on the BLACKROLL® STANDARD or MED and roll it up and down on the roll. Be sure to carry this out slowly and to turn your leg during the movement so that your entire calf muscle is reached. Roll each leg out for about two minutes.

MOBILIZATION OF THE MUSCLES OF THE BUTTOCKS

Another muscle responsible for turning and lifting the thigh is the Piriformis muscle. Monotonous strain over a longer period of time can result in contraction of this muscle. The Piriformis muscle, which is located in the buttocks, presses on the sciatic nerve and causes pain, which can radiate from the buttocks to the legs. This can result not only in pain but a numbness or tingling sensation in the buttocks.

Performing the exercise: Place the BLACKROLL® BALL 08 on the floor, sit on the ball with one buttock, and support yourself with your hands behind you. Raise one leg and place it on the opposite thigh. Now roll over the entire buttock. Hold on individual pain points for about 15 seconds.

MOBILIZATION OF THE NECK MUSCLES

The ideal posture on a bicycle is a natural double-S spinal curvature. However, many cyclists tend to round their backs instead. To keep looking forward from this position, they frequently overstretch their necks. This often leads to tension in this area.

Performing the exercise: Start by lying on your back and place the DUOBALL 12 under your neck. Press your head gently towards the ground and move your head slowly from left to right. Mobilize each side about 10 times.

You will need these BLACKROLL® products:

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