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.

Posture and Bike Riding:

I frequently see questions about proper posture for riding a bike. Well, it depends on the type of bike you ride and the type of riding you do.

Many of those over 50 that I see on the local bike path have old fashioned bikes that allow you to ride will sitting upright, maintaining good posture. Others have gone to recumbent bikes or tricycles that are more back friendly..... or maybe they are just very efficient.

In any case, whatever type of bike that you ride, its best to have a bike professional make sure that your bike is properly adjusted for optimal riding efficiency.

Even if you bought your bike at a large sporting good chain because you got a good deal or didn't want to spend too much money, its a good idea to have a professional check out your bike and make sure everything fits.

My comfort bike is a mountain bike meant for casual riding. It puts me in a slightly forward lean that can put some pressure on my upper body and neck, after a while.

This is where it is important to do some upper body strength training to stay in balance. Joint mobility movements for the neck and back also help remove excess muscular tension.
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A nice way to relax and ease some tension that may have occurred with the forward lean position in cycling is to lie on the floor and work on abdominal (diaphragm) breathing.

Bike Riding and Walking for Fat Loss:

Yesterday I talked about riding my bike along the Mississippi River and enjoying the diversity of wildlife (birds, mostly) and people. You can find walkers, joggers, cyclists and rollerbladers of all ages and sizes.

Until recently, you could find an older gentleman down on the bike path, on a pretty regular basis. He spent much of his day riding on the path and picking up aluminum cans. You could spot him there if the weather was above 40 degrees, wearing his trademark overalls.

He passed away not too long ago and his obituary was in the local paper, referring to him as the "Can Man", for his habit of collecting cans from the trash. Turns out he was 90 years old and died after a brief illness. His widow said that he feared spending his last years in a nursing home, and so he spent so much time staying active.

Well, he succeeded and lived a long life, in the process.

So what does this have to do with fat loss? OK, just painting a picture for you to see. Many of those I see exercising on this local path are not exercising very intensely, and not burning a ton of calories, but they are still getting health benefits from this "activity."

You see, there is a difference between exercise to lose fat and exercise/activity to stay as healthy as possible. The majority of those I see exercising on this path that are lean, are working fairly intensely, while those that have a few extra pounds usually walk or ride their bikes at a pretty casual rate.

This activity is still healthy for them and can help them stay mobile as they age, but if fat loss is the primary goal, more intense exercise is required.......

unless.....

you are like the "Can Man" and are active for several hours throughout your day. If you can't exercise at a higher intensity because of health reasons or are just starting an exercise program after being sedentary for a while, than you need more overall activity spread throughout your day.

So don't worry too much about which activity burns more calories, instead gradually build up to doing more intense exercise, assuming you are healthy enough to do so. You can always rotate between walking, jogging, and cycling, for some variety and to minimize the potential of overuse injuries.

And you still should be doing some upper body resistance training, to maintain joint strength and function as you age. Lean muscle tissue is vital to keeping your metabolism elevated.

Enjoy spending some time outdoors and get some exercise in the process!

Runners and Bikers Need Core Training:

Core training has been a popular topic for a while and probably a bit overused. But since its still very necessary for prevention and optimal movement, we will talk about it here.

Some people run or ride bikes for exercise and/or enjoyment, while others may be more interested in competition. Either way, runners need proper core strength for improved efficiency of movement, as well as prevention. Cyclists need some proper off-bike training to keep their posture in balance.

You've heard me say it before, when you spend a lot of time seated, while leaning forward, your body tends to adapt to this position unless you do something to balance out your body. Specific training of the upper back muscles would be one thing, avoiding neck pain would be another.

If you're a cyclist who's also a "desk jockey", meaning your job requires sitting at a desk all day long, you are doubly prone to postural problems and neck and shoulder pain. Doing some upper back strengthening is necessary to counterbalance all the leaning forward.

Runners need core strengthening for proper running mechanics. Core training affects your posture in a positive manner (when done correctly). The end result is a more efficient running style, with a reduced risk of overuse injuries.

This would include glute exercises to help with hip and pelvis stability. Stability there will place less stress on your joints in the long run (no pun intended). I was at a seminar a while back with a physical therapist who lectures nationally.

He talked about a triathlete who came to him after an injury. One of the main things they worked on was glute strength and stability. The runner literally had no butt and this contributed to his injury.

After working on this he was able to return to competition and jump several points in his age bracket, while doing less running. This reduction in the distances he ran probably placed less stress on his joints.

Neither runners or cyclists need to spend a great deal of time or effort doing strength training, just enough to add greater stability. Doing bodybuilding training isn't necessary or even desirable.

Bike riders might try some exercises for thoracic mobility to enhance their posture and prevent neck pain.

For more information on posture and mobility exercises, go to www.BrianMorganFitness.com

Headaches and Neck Pain

Core Training for a Strong Back and Abs

Local Bike Enthusiast Dies at 90:

A few days ago, a local man who spent much of his retirement riding his bike and collecting aluminum cans, passed away. I passed this unique gentleman several times while out walking or riding my bike.

I've told you in the past of my love for water. After spending three years in the Southeast, where the ocean wasn't too far away, I now spend as much time as possible near the Mississippi River. Whether walking or bike riding, being near the water and seeing other people and wildlife appeals to me.

After coming back to the Midwest, I noticed this elderly man who could always (it seemed) be found on the pathway near this mighty river. He would stop and collect aluminum cans as he road one of his bikes. One was a three wheeler and I believe he had one or two others that he occasionally road.

He would always say hello whenever we passed, but I never actually talked to him. According to the local paper, he loved to meet people along the bike path and also wanted to stay active. His wife said that he feared ending up in a nursing home.

He would be out there on his bike as long as the temperatures and weather weren't too severe. This past Spring I didn't see him out there so I assumed he had died. But I saw him once or twice in the Summer time and knew he was still around.

No matter what, he would be wearing bib overalls. Apparently, he slowed down a little recently and passed away quickly. If you ask me, that's the way to do it - stay active in your retirement years, living a long life and avoiding a long stay in a nursing home or hospital.

Now I know that some people will do all the right things, such as exercising and eating right and still end up with some disease or poor health, but if you just leave it to chance, your odds of having poor health and disease are much greater.

If more people lived their retirement years like the "can man" and stayed active, our nursing homes wouldn't be as full as they are.... or will be with all the Baby Boomers approaching their retirement years.

Taking a proactive approach to health instead of a reactive one seems to make more sense doesn't it? Don't wait until something is wrong to try and fix it, try to prevent it in the first place. Try to get a little more movement into your daily life and see what happens.

For more information on physical activity and anti aging, click here.