For nearly seven years Carlos and I have been Master Trainers at 24 Hour Fitness. We both have such a passion for health and fitness that really I can’t see any other way to live our lives. I have learned so much in these years, having trained over seven thousand sessions, from nutrition, to proper goal setting, exercise techniques, periodization in cardiovascular and strength training, and most especially flexibility. All of these things are the keys to life, longevity, AND successful cycling. When I say “successful” cycling I’m not talking JUST competitive cycling. I mean riding your bike for what it is intended for, to have fun! I would say THAT in itself, constitutes success in cycling! Unfortunately, it can quickly turn into no fun when we start getting aches and pains on OR off the bike. Even worse is when our aches and pains get so bad that it keeps us from riding our bikes at all.
So for week five of my Countdown to Christmas, I would like to introduce to you Podium Cold and Podium Cold Foam Rollers. Podium Cold is an extremely practical method to reduce inflammation after a hard ride by icing your legs with these awesome leg sleeves. No more messing with ice bags and wasting a ton of water for an ice bath. Podium Cold was introduced to me earlier this year by a fellow racer, and I must say, I was pretty excited when I got my own pair. When you first put these guys on, it really takes your breath away! REALLY. It’s helpful to have distractions, like watching The Big Bang Theory, or maybe a rerun of one of the XC MTB World Cups on Red Bull TV, then you’ll forget what’s even going on with your lower extremities. 🙂
Aside from icing your legs to reduce inflammation, I would really say that the Podium Cold foam rollers are the KEY to successful cycling. I am a HUGE believer of self myofascial release, which is just a fancy word for massage. So here’s a little bit of simple science…if one muscle is tight and “shortened,” then the muscles directly across, or opposite, is going to be weak. An easy visual example is your bicep and tricep. You cannot contract both at the same time. Therefore, these muscles are opposites. So if you were to have a shortened bicep muscle due to overuse, or keeping a constant bend in your arms, like on a computer typing, or riding a bicycle for long durations, then over time your tricep will get weaker and your range of motion will become limited because of the lack of flexibility that you have developed. This leaves us prone to injury especially in other areas like the connecting joint, our shoulder. Very commonly people who tear their rotator cuff also have a tear in their bicep muscle where it attaches in the shoulder, and usually it all happens with some sort of everyday movement like reaching to pick something up in the back seat of your car.
All this was to give you an example of what can happen when we start to form muscle imbalances and do not address them. When we sit down, whether it’s in a chair at work, in the car, on the couch, or on the saddle, sitting puts our hip flexors into just that, FLEXION. If we stop to think about how much time in a day these muscles are in a state of flexion, why in the world would they be capable of going into full extension? Unless we were to make a constant effort to inhibit (foam roll or massage) and lengthen (stretch) the tight muscles. Then, to correct the imbalance, we must activate and strengthen the opposing muscles, which in this case would be our glutes, otherwise known as your behind. So long story short, our daily lives, along with being an active cyclist causes tight hip flexors. Tight hip flexors causes our hips to shift anteriorly, so if you think you are standing up straight and your butt is sticking out (this is an anterior tilt), and you have a huge arch in your back, you actually just have REALLY tight hip flexors, and most likely lower back pain to accompany it. This leads to weak glutes, among other things such as your abs and lower pelvic muscles, which we need all of these things to be strong and stable on the bike.
So here’s what you do…order a foam roller NOW for any and all of your cycling buddies and family who doesn’t already have one. Make them read this blog so they understand why they need to use it, and hopefully it will help them to ride pain free and better yet, faster and stronger! Taking care of our bodies is so important so that it will take care of you. We all need to designate time, whether it’s right before/after riding, or on your rest days to pamper our muscles that we tend to abuse day in and day out. If you are a racer, just remember, if you are capable of activating and utilizing more muscles than your opponent, then this will give you an edge and allow you to pedal longer and harder.
Whether you are a racer, non-racer, or just all around passionate cyclist, be pro-active and take care of your body. Don’t wait till something hurts, or a muscle finally gives out and pops. We’re not all Professionals who get pampered day in and day out with a sports massage. For a discount on any of these products, send me a message on Facebook or to our email at Teamuranga@gmail.com and I’ll give you a coupon code to use at checkout. So this Christmas give the gift of flexibility and longevity with Podium Cold!