Hello All,

I rode a 600 KM brevet this weekend (OR Randonneurs Desert River 600). I say rode because I completed over 400 total miles (a 600 KM brevet is about 375 miles), but due to a route sheet error I got a DNF. I was very disappointed last night, but with the perspective of a good night's sleep and a post ride massage, I feel better. I do find it irresponsible of the RA (Route Administrator) to have allowed the ride to happen without first riding the route, using the route sheet as the only guide, as is standard practice. I went about 30 miles out of my way at almost the end (only 30 miles to go). A simple pre-ride would have prevented this. And I was not the only one to follow the route sheet and make this mistake. Oh well.

On the yoga side of it, I discovered a great new technique to relieve back pain while on the bike. In my last post I had discussed the lengthening of the spine from the hips to the crown of the head, on the inhale, as a technique to prevent back pain. This technique served me well on this last brevet, however I started having some back pain even though I was practicing this technique. The new technique I found relieved the pain for miles and miles before returning, and is so simple, and based on some very basic asanas, that I am very excited about it.

To explain, I first need to describe a new way of thinking about a sideways bend. If you stand with your feet about hip distance apart, a slight (very slight) bend to the knees, shoulders balanced above hips and your head balanced above your shoulders (the classic Tadasana, or mountain pose), lift your arms out to the sides and over your head until you can grasp your right wrist with your left hand. As you inhale, lengthen the spine. As you exhale, you are going to stretch the right side of the body, but instead of bending sideways at the hips, imagine opening the muscles between the ribs under the right arm to the ceiling. Allow this opening to do the stretching, not a bend at the waist. Hold this opening, lengthening the spine on each inhale and opening more on each exhale to deepen the stretch. Do not allow the left side of the torso to compress. Hold this stretch for three to five breaths. Lower your arms, inhale and raise them again, but this time grab your left wrist with your right hand. As you exhale, imagine opening the muscles between the ribs under the left arm. Inhale and lengthen the spine. Exhale and deepen the stretch by opening the muscles toward the ceiling more. Hold for three to five breaths.

The key to this stretch is the mental aspect more so than the physical aspect. By imagining the stretch coming from the opening of the muscles under the arms, you avoid the low back compression that will happen with a bend at the waist. Low back compression is what we are trying to avoid. Compression is what has caused the pain in the first place.

To translate this to the bicycle I must first make a statement. Do not try this unless you are are accomplished enough rider to ride with no hands over bumpy roads. This stretch requires one hand to be removed from the handlebars while stretching the back in exactly the same way as described above. Some people are not able to ride while doing this stretch. If this is the case for you, don't worry, the stretch works just as well if you are off of the bike as if you do it while riding. Please, use common sense and good judgement as only you know your ability and comfort level while riding.

If you decide that you are able to do this while riding, straighten up, becoming tall in the saddle. You will be removing your right hand from the handlebars, so adjust your grip if necessary. Raise your right arm over your head and grasp the left side of your helmet. This is just a convenient place to put your hand, do not grasp or pull the helmet. On your next inhale, imagine lengthening your spine, from the hips to the crown of the head. As you exhale, imagine opening your muscles located under your arm to the sky. Keep the spine long - do not compress the left side of the body. Hold this for a couple of breaths, return both hands to the bars, sit up and repeat on the left side. The key points are 1. Be safe, only attempt this if you are competent enough to ride no handed over bumpy roads, and 2. Keep the spine long, using the idea of opening the muscles to provide the stretch and making sure the opposite side of the body does not compress. There will be less actual bending, but the bending will do more good.

I found this to be very effective for eliminating my back pain for over thirty miles at a time. And on a 375 mile ride, the elimination of any pain is appreciated.

Namaste,

Jim