Increasingly cyclists are starting to turn to yoga to help improve non cycling specific muscles and increase general strength and flexibility. In this post we’ll look at how yoga can benefit your cycling and how you can incorporate it into your training.
Physical Benefits of Yoga for Cyclists
Hamstrings. Cyclists are well known the world over by physiotherapists for having tight hamstrings. Cycling over works the quads as opposed to the hamstrings resulting in tight hamstrings. I’ve come across cyclists that are barely able to touch their knees, let alone their toes! As a result any stretches or exercises that can help the cyclist to lengthen the hamstrings is beneficial. The deep stretching that yoga provides is an ideal way to work on this.
Core. As cyclists we spend all out time building up our leg muscles by riding and riding, building our legs up but neglecting our upper bodies. Being bent over on a road bike for hours on end can place strain on your lower back, neck and shoulders. Yoga is a great non-impact way to build strength in your core that will help prevent injuries in the upper body.
Balance. A stronger core means you’ll have better balance. I’m a big believe that by increasing your core strength will help you become more balanced and help you improve your bike handling skills.
Mental Benefits
Yoga is sometimes depicted as an sport for hippies. Over the past few years it’s popularity has grown and now more and more people are recognizing the mental benefits that can come from practicing yoga. We as cyclists can also take benefits.
In terms of your cycling training, there are other benefits In addition to the above mental benefits, the biggest of which being that sometimes it’s good to just take some active time off the bike. Incorporating some yoga as part of your cross training is a great way to stay active while taking some time off the bike. By not riding everyday you’re less likely to lose motivation and can allow some mental recovery as well as physical.
How to Learn Yoga
Ideally taking some yoga classes with a qualified teacher is best. That said, there are also some great ways to learn and perform yoga at home.
From Amazon there are some great DVD yoga classes. I’ve used the Yoga for Beginners box set when I was starting out and can vouch for it’s quality. In addition I’ve heard some good reports about the Shape Shifter Program if you prefer something you can download and start straight away, despite it’s focus on weight loss.
Yoga Poses for Cyclists
All yoga poses provide some benefits to cyclists. Whether it is strength, stretching, stability or relaxation cyclists can benefit from all poses. Below are three of the most common poses that also provide the most benefit to cyclists.
1. Downward Facing Dog
This is perhaps one of the most commonly reconcilable yoga poses. This poses allows a deep stretch of the calf muscles and all important hamstrings as well as encouraging a long straight back and strong shoulders.
Initially it can be difficult to ensure you’re keeping you back nice and straight. If you’re not practicing in a class ask a family member to just tell you if your back is straight.
2. Warrior Pose
This one looks easier than it is. It is brilliant for working the hip flexors as you try to maintain a wide stance, it also works the leg muscles very well. On the upper body the pose increases strength on the shoulders and upper back and improves all round stability. Be sure to perform it both ways, switching your front legs each time.
3. Plank
The plank is incredible for your core and back strength. Again if performing this at home ask a friend to check your back is straight. If you feel you can’t hold the pose for long slowly drop your knees to the floor.
images by myyogaonline
Summary
I have been practicing yoga as part of my training regime for a couple of years now. At the start I tried it to try and resolve some back pain I was having, which it did. However I soon realized there were other, longer term benefits to be had.
I try and do about 2 sessions per week in order to maintain my core strength, stay supple and just have a bit of exercise off the bike.
