Recovery Techniques for Cyclists:

Whether you are a serious cyclist who competes at some level or just a "casual" bike rider looking to enjoy some Sunshine and burn some extra calories, you might want to consider some different methods of injury prevention.

I happen to fall into the latter category, riding my "comfort" mountain bike for an hour or so at a time. While you competitive types on racing bikes speed past me, just remember that I'm still getting a good workout, pedaling my large frame around.

At 6' 4 and 240, I'm not going to win any races even if I wanted to....... and combined with an extra large bike, I'm burning plenty of calories along the way as I enjoy being outdoors.

My bike puts me in a slight forward lean, which can put some pressure on my neck and shoulders. This means I need to do some "maintenance work" in between rides. This can include some massage therapy. Luckily, as a massage therapist and instructor, I have access to regular therapy when needed.

Since this forward lean can also affect your posture over time, doing some upper body strength work is also a good idea, especially for the upper back and the back of the shoulders. One good way to relax and decompress the spine is the lying spine technique, incorporating deep breathing through your diaphragm.


You can also do some core training to work on your posture for injury prevention. Whether you are a competitive or casual cyclist, you probably shouldn't be doing any sit-ups or crunches, as you are already placing your body in a forward flexed position. Doing sit-ups will only make things worse.

In fact, I was reading a bike forum for those training for RAGBRAI - the annual bike ride across the state of Iowa. Someone asked about doing something for his stomach and upper body to help with his riding posture and one person suggested doing sit-ups.

Not a good idea for someone with a bulging stomach who's already putting too much stress on this area of his body. Isometric core exercises would help with his core stability and posture at the same time.

Joint mobility training is a great way to unwind tight joints through gentle movements, kind of similar to Tai Chi. The neck movements in particular work great for me. If you have occasional back pain from riding, joint mobility movements will also help with this.