Yoga-Cycle

190KM Ride on January 4, 2010

2010-01-04T19:33:00.000-08:00

I went on a 190KM ride today. It was the first ride in my pursuit of the Larry Schwartz Award from the UMCA. It is awarded to cyclists who complete one 90-mile (or greater) ride each calander month for one year.

It is also the beginning of my serious training for this July's Race Across Oregon.

I did not finish RAO last year and I do not want that to happen again, so I am approaching my training a little differently.

One thing is not changing is YOGA!

Check back soon for more updates on my training and ideas for your own.

Namaste,

Jim

My Second Race

2009-04-20T20:38:00.000-07:00

In an attempt to shake up the training for RAO in July I have joined OBRA and have participated in two races now. I wrote a little of the first in my last post, but the second race was more educational for me.

I rode in the Eugene-Roubaix on April 18, a road race over a 13 mile course with a couple interesting hills and a 1.5 KM section of gravel road right before the finish. I could have raced either the Masters race or the CAT 4/5 race.

I am able to race in the Masters category due to the fact that I am 43 in racing years and this qualifies me to race in the Masters (my lack of experience qualifies me to race with Category 5 riders and some Category 4 races). The Masters race was 52 miles long and started at 10:05 AM. The CAT 4/5 race (which I am also qualified to race in) was 39 miles long and started at 2:05 in the afternoon. I decided on racing in the Masters race because it would allow me to get home sooner and was a longer race. I didn't realize that almost all of the other racers were CAT 2's and 3's. Now that I know that I feel pretty good about my finish.

I did finish. I came in 17th out of 22 finishers (26 starters). I was the only CAT 5 racer in the field. I wanted to finish with the pack but I was dropped about 2 miles from the end and couldn't bridge back to the group. I held my own for 95% of the race but I lost the wheel of the back of the group and couldn't come back.

I felt a little depressed about my finish until I found out that I was the only CAT 5, and there were only two CAT 4's. I came in ahead of five CAT 2 and 3 racers and that made me smile a little.

My Heart Rate Monitor numbers really popped out at me. My MAX pulse was 197 bpm and my MAX Watts was just under 1000. I was pushing 38 mph at one point, over flat terrain (not downhill) and taking my turns at the front. My avg HR was 167 bpm. That was my CTS Field test Maximum HR.

Apparently I have a lot to learn about the proper way to ride in a pack as the other guys were yelling at me. One guy actually said a few things to help and I did better, but I got tired of being yelled at. The CAT 5s don't know enough themselves to yell. I also got a warning for crossing the centerline to pass a rider. That is a big no-no and I was almost DQ'ed.

What I learned was that I have made significant improvements, but I still need to improve my power, upper-heart rate endurance and my understanding of my limitations. The last item listed is the most important, I believe. If I can play to my strengths, improve my limiters and keep working hard enough to continue to improve, I should finish the Race Across Oregon, and that is my goal.

After the race I got lots of funny looks as I did about 25 minutes of recovery yoga next to my car. I really helped and I felt great the next day.

Namaste,

Jim

My First Race

2009-03-31T21:20:00.000-07:00

Hello,

I participated in my very first bicycle race on Sunday, March 29. It was called the "Piece of Cake Road Race" and was sanctioned by OBRA, the Oregon Bicycle Racing Association. I raced as a CAT 5, the lowest level possible. I could have raced as a "Master", meaning over 40, but I chose to race with all ages of rookies. I had a great time and finished 9th out of about 40 who started.

What I was happiest about was my ability to stay on the wheel of some of these guys who had a lot of racing experience. I was never dropped. I did a lot of work at the front of the pace line and even had another rider thank me for all of my work at the front. There was a pretty bad crash involving several riders right in front of me, but I was able to react and avoid crashing myself. I had the wits to immediately accelerate and put a large group behind me, thus joining the front runners. I think I could have finished a little higher if I had made a stronger move at the "One Kilometer" flag.

I never imagined that I would start racing bicycles, but I had such a good time I have decided to continue doing it. Tuesday nights from April through August, OBRA hosts racing at PIR. the racetrack near the airport. So I will use those races to increase my possibility of actually finishing the Race Across Oregon in July, which is what all this is about.

I did about 30-40 minutes of yoga after the race and felt great later that day and the next. I took the following day off from training (it was an off day with or without the race) and hit the trainer this morning. I must say I felt fantastic this morning. The yoga as a recovery jump start is so effective I wonder why every bicycle racer in the world doesn't make it a focus of their training. I had no sore spot anywhere but the insertion point of my hamstrings, behind my glutes. And a good round of Eka Pada Raja Kapotasana (pigeon pose) done Yin Yoga style did the trick there.

Now, I am off to bed for another 5 AM start in the garage, on the trainer. I can't wait for the weather to improve enough for me to do the majority of my miles outside.

Bye for now,

Namaste,

Jim

200KM in the Bag

2009-03-22T21:05:00.000-07:00

Hello,

I finished the Seattle International Randonneurs 200KM "Chili Feed" brevet on Saturday in 8 hours, 35 minutes. I cut an hour off of my best time from last year, but finished well behind my target time. I either seriously underestimated the course, or seriously overestimated my fitness. Probably both. Still, I am pleased with my improvement over last year and with my numeric result of being the 13th rider in out of 118 who started. Even if you remove half of those other riders from the formula (as noodlers), I feel pretty good about my result.

The key is "pretty good". I am not satisfied with my fitness or my time. This ride really showed me that it is time to start the next phase of my training. I will now work on continuing to increase my endurance while really focusing on leg strength. My aerobic condition was above average, but I suffered on the climbs. I was dropped by two guys riding in a pace line and I didn't want to be dropped. I tried to stay on their wheel, but I couldn't. The lead rider commented that it took them a long time to catch me, but they caught me and I was dropped. I did hold my own in a six-rider pace line, taking my turns on point and, if anything, upping the pace when it was my turn. But I got dropped on that climb and I didn't want to get dropped because I knew a control was coming up and I wanted to hang with them until the control. And I got dropped.

Back on the bike.

Namaste,

Jim

The First Brevet of the Season!

2009-03-20T08:37:00.000-07:00

Hello,

Tomorrow is the first brevet of the season for me. I am riding the annual Chili Feed 200KM with Seattle International Randonneurs. There are over 90 people signed up. I have never ridden with SIR but I have heard they are very well organized.

I am leaving today and staying a world renowned resort known as the Kent Howard Johnson's. I am hoping to use this as an early season benchmark for my training. I want to finish in less than seven hours. My only 200KM time last year was 9'36" or so, so 7 hours would be quite a difference. I am in much better physical and mental shape for this now, however. I know much more of what to expect on a 124 mile ride.

I will report back upon completion.

Namaste,

Jim

The Ride Up Newberry

2009-03-11T20:09:00.000-07:00

Hello,

I finally got out of the garage today. I had an unexpected day off and decided to go on a ride OUTSIDE. The weather was gorgeous, but cold. I added an extra layer of wool and was out right after Emilia went to school. 36 degrees F. according to my bike computer.

I warmed up from my house on Mt. Tabor to the I-84 footbridge at the transit center in Hollywood. From then on I pushed myself as much as felt good. I ended up having a great ride and would have cut quite a bit off my best time for this particular route had I not flatted right after using the men's room at the MAC (where I work). I still did quite well, flat or no flat.

The most difficult stretch of this ride is Newberry, a hill a little over two miles long than runs about 10% grede, with a couple sections that are around 15% grade. After doing this hill I could really feel the effects of the yoga and the time on the trainer in the garage. I finished Newberry and felt fresh, strong even. There are plenty more hills after Newberry, but it is the real test. After feeling so lousy during and after my last garage workout, it was nice to feel so upbeat after something so hard.

The total ride was right at 40 miles, but the climbing is what made it a workout. Forty miles on the flats is not that hard once you have done it a couple times, but throw in 3500 feet of climbing, including a section of 10-15% grade and things start to get a little tough.

After I got home, Caroline and Carrie were out, so I did about twenty minutes of recovery yoga and took a shower. I was hoping that the good weather would satisfy my spring fever, but it has only made it worse. I can't wait for the next nice day that I can get out and ride. I plan on doing a 100 miler. But no Newberry.

Namaste.

Jim

Off Day Yoga

2009-02-22T16:47:00.000-08:00

Hello,

I have been focusing on my bicycle training lately so I wanted to focus more on the yoga aspects of my training.

On days when I hit the bike hard, I do a much more gentle, recovery focused yoga practice. On days when I take a break from the hard training on the bike, I do a much more intense yoga practice. I start with downward dog to wake up my Achilles tendons, hamstrings, shoulders and lower back. After a few breaths in child's pose, it's back to down dog, then Uttanasana (forward fold), then up to Tadasana (mountain pose). After a breath or two for alignment checks, I cycle through several Sun Salutations, moving on two breaths in each posture at the beginning, and moving on one breath for the final three or four rounds. After I have done several Sun Salutations, I incorporate a lifted-heel variation of Virabhadrasana I (warrior I) and begin my Hatha Flow practice.

For Hatha Flow, I move between each asana smoothly, with conscious transitions (more on that in my next post), holding each asana for three to five breaths to create muscle memory. From Virabhadrasana I, I move through a Vinyasa series into Virabhadrasana II. After holding one side for three to five breaths, I move through a Vinyasa to the other side. I move through plank, up dog, down dog, Uttanasana, Tadasana and back through Uttanasana, plank, up-dog, down-dog and then back to Virabhadrasana II.

From here, the fun really begins. I end up holding the legs of Virabhadrasana II for several minutes as I cycle through devotional warrior, extended side angle and back to Virabhadrasana II. I transition through a Vinyasa sequence and repeat on the other side of the body. Then I sequence through it again, with a bind in extended side angle pose. This sequence brings life to the entire back side of the body and really taxes the quadriceps muscles. By using the quads so much at this point of the practice, the hamstrings will release more during the next series of asanas.

From here I find myself in Tadasana, take a giant step to the side, and move into Prasarita Padottanasana, or wide legged forward fold. I transition into Prasarita in stages, coming up to flatten my low back on inhales and then deepening the fold on the exhale, holding for a couple of breaths and then coming up slightly on an inhale, then deepening even further on the exhale. Once I have found my fullest expression of Prasarita, I hold for 5-7 breaths. I then come up halfway with a flat back on an inhale and bring the stretch over my right leg (Paravritta Prasarita Padottanasana), putting my sternum over my kneecap and deepening on the exhale. I hold this pose for 3-5 breaths, come up on an inhale, then repeat on the other side. I finish my Prasarita sequence with my deepest Prasarita and hold for 5-7 breaths. I use my hamstrings so much in my job as a chef and in my cycling that I need to spend a lot of yoga time focused on them to get the release I need.

This sequence builds up to Eka Pada Raja Kapotasana, the real highlight of my practice. One legged king pigeon is challenging for anyone with tight hips, and that is almost all cyclists. I hold Eka Pada Raja Kapotasana as a yin pose here, staying on each side for three to five minutes. I cycle through a Vinyasa sequence to keep the prana moving between each side and finish with a Vinyasa sequence, going all the way to the floor after Chaturanga Dandasana.

From lying on my belly on the floor, I move into Salambhasana or locust pose. I add arm extension to the full pose and repeat three to five times with only one breath cycle between asanas. This prepares the forward facing abdominal muscles for Navasana, which comes next. Three to five rounds of Navasana (boat pose), with one breath cycle between each round, leaves me on my back for a mini (10 breath) Savasana.

I move into bridge pose for several cycles, focusing on using my front body muscles, not my glutes, to keep me lifted. After several rounds of bridge, I move on to full wheel for three rounds or so. I like to add leg lifts to my wheel for strength building in the wrists. No counter pose, but I like to rest on the floor with both knees bent for three to five breaths, then I move into seated twists. After doing a nice long Marichyasana II on each side (five to seven breaths), I invert. Either a headstand, several rounds of handstand or simply supported shoulder stand, depending on my mental state at this point in my practice.

I always finish with a supine, knee-down twist, held yin-style (three to five minutes) on each side. Then Savasana for five to eight minutes and ten minutes of meditation.

I find I can do all of this in about 90 minutes.

So there it is, a vigorous, Yoga-Cycle sequence for an off (or recovery ride) day.

Namaste

Jim

More Yoga!

2009-02-13T20:44:00.000-08:00

The training is coming along very well. I have settled into a regular sort of routine (isn't regular part of the definition of routine?) of up at 5:00 AM and straight onto the trainer for approx. two hours of what CTS (Carmichael Training Systems) has trademarked as "FoundationMiles" (note the lack of a space between the two words) with a few other "brand name" exercises thrown in. Sometimes I think almost every word in the English language has been trademarked (IBM has had "Think" trademarked for 50 years). Then it's breakfast, time with my two daughters and then a 20 minute commute to work. After work, it is back home (another 20 minute ride, 17 if I push it) and then recovery yoga for an hour or so. I do this three days in a row, then take a rest day. On my rest days I do a more vigorous yoga practice, but keep my heart rate down to allow for recovery of my cardio-vascular system.

I am also gearing up for my "Yoga for Cyclists" class at the Multnomah Athletic Club on March 6. I taught this class last year and received great response from the members. I want to make it even better this year.

I have noticed an increase in my stamina, higher tolerance for lactic acid buildup in my legs and much faster recovery between workouts. I hope to begin the next phase of training in about four more weeks. That stage will be slightly higher targeted heart rates (called "EnduranceMiles", another CTS trademark) and more intense interval-type exercises.

I have received alot of encouragement for this crazy endeavour, from my fabulous wife, Carrie, and also from my fantastic students at Woodstock Wellness. I thank all of you.

And now, to bed...

Namaste,

Jim

More Snow in Portland.

2009-01-29T21:02:00.000-08:00

We had more snow here a couple of days ago. Big fat flakes, about 1-2 inches accumulation and it should all be gone by tonight when the freezing rain comes. Just the perfect storm to keep me off the bike and move me indoors (again).

I have been pretty consistent about my training. I have scheduled my off days around my time with my daughters and spent quite a bit of time on the trainer. The intervals are hard but rewarding. Really what keeps me focused is my yoga practice. By taking the time for the mental rejuvenation that yoga provides I have found my motivation is not wavering as it has done in the past.

My recovery is also faster, or at least it feels faster. My waking pulse rate is lower after I finish my workouts with a 30-45 minute yin practice. My muscles seem less sore than they should. I can't really quantify the feeling, but I have pushed myself pretty hard and I don't find my muscles feeling it so much the next day.

Speaking of Yin Yoga (all respect and honor to Paul Grilley and his partners for bringing Yin Yoga to the people), I do not think there is a better way to actively recover from strenuous exercise. Holding an asana with good form for 3-5 minutes (each side if it is an asymmetrical asana) seems to open the nadis and release the lactic acid buildup much more effectively than any other technique I have used. After a really long ride of, say 240 miles, a simple asana such as "legs up the wall" seems to clean out the muscles and allow you to finish the 600 KM brevet the next day with pretty fresh legs. It also really help me to sleep. Supine twists and legs up the wall do not elevate heart rate, an important consideration before bed. The release I get in my back after doing these asanas is astounding and sleeping with an open spine is wonderful.

For the record, tonight I did 1:50 on the trainer, holding my heart rate between 145 and 151 (1:36 in zone, according to my HRM), with seven reps of what Chris Carmichael calls "Power Starts" or something like that. I feel great, but I always seem to after any form of riding, even inside. Two hours is a long time to spend on a trainer, but Bob Dylan and Jimi Hendrix help the time go.

Namaste.

Training notes...

2009-01-23T22:40:00.002-08:00

My cardio foundation is still pretty good from the fall. Here in Portland I am able to ride year round so the base cardio fitness level doesn't drop as much as it did when I lived back east and had to contend with an actual winter. We had a little snow storm here and the whole city shut down. Where I grew up it wouldn't warrant anything more than a mention during the weather on the ten o'clock news. Here in Portland it was the only subject on TV for a week. Regular programming was stopped because there was snow. It was kind of funny. I rode my bicycle almost every day of the "Blizzard of 08".

Anyway, I have now started interval training at the Multnomah Athletic Club, where I work as a Chef. The club has a pretty good spinning and cycling program and I have unobtrusively weaseled my way into it. I also teach Yoga for Cyclists at the club, so it wasn't too hard to do.

The intervals have so far kicked my ass. I am just starting and it is always like this when you jump into a new, more demanding phase of your training. One really good thing that happened concerned the saddle on the stationary bike I use for intervals. The original saddle completely sucked. It was too soft, too wide in the wrong place and made my ass hurt more from a 45 minute interval session than a 375 mile ride on my randonneuring bike's saddle. Because I work there (and because I am a Chef and can bribe people with food) I acquired a spare seat post for the stationary bike that I can keep, so I am now using my own saddle. It is an old Brooks Team Pro, perfectly broken in. The members that have noticed all ask how a seat that looks so uncomfortable can be more comfortable than a three inch thick gel seat. I just tell them that it is about support, not padding. I know they don't believe me, but I still try.

My heart rate monitor picks up interference from my MP3 player. My peak heart rate makes sense, but I doubt my minimum heart rate is really 35 bpm. I am searching for a different heart rate monitor because of that. Oh, and the strap continuously searches for the receiver and runs the battery down very quickly. Maybe I will get a new heart rate monitor when my REI dividend comes in in March. Decisions, decisions...

The recovery aspects of yoga have really helped with the increased intensity of the interval workouts. I focus on Yin Yoga on the days I do intervals and a smooth, two breath Hatha Flow on the other days. I also commute by bicycle every day, so I get a good mix with enough recovery to maximize the interval benefits. Soon I will start thrice-monthly centuries and add an additional recovery day into the mix.

So far I have brought my weight down to 180 lbs. I will try to keep it right there for training and drop five to six lbs. for the race. Being 6'2" I like to keep a little more weight during training. Then I try to drop a couple pounds right before an event. I will start the drop around the end of May and do it slowly. 174 is the target.

More updates later. Namaste

Training notes...

2009-01-23T22:40:00.001-08:00

2009-01-21T22:02:00.000-08:00

Tonight I officially registered for the Race Across Oregon. It is a 525 mile race with approximately 40000 feet of climbing. This is what I have been training for for over one year. I hope to do well enough to qualify for the Race Across America. I actually just want to finish. I would also like to finish under the cutoff time. Then I will shoot for the RAAM qualification. Still, the real goal is to qualify for RAAM, so here goes.

My training will be tough. While the weather is less conducive for outdoor cycling, I will do interval training at the MAC (where I work). I am trying to get an extra seat post for a stationary bike so that I can use my own saddle. Once a week I want to do a long ride, probably 75-100 miles. Three of those a month would be good. I am also using my brevets as training.

But most importantly is yoga. My training is all centered around my yoga practice. This is the off season, so my yoga is much more vigorous than it will be right before the event. As I progress I will deepen the mental practice and as I get much more intense on the bike, I will focus on release through asana and really focus on pranayama.

525 miles in around 35 hours is pretty rough, but I am determined to do it.

Wishing everyone all the best, Namaste.

Jim

The Randonneuring Season Approaches

2009-01-18T21:01:00.000-08:00

During my second Portland winter I have retreated toward a smooth, heatbuilding sequence to maintain strength in my quads and glutes and help fight the rain-induced lethargy that always lurks about during those chilly, dark days off from working and riding. I am a chef in my rent-paying job and winter means more parties and more business in general. So the less than ideal weather (bike-wise) coupled with the increase in work responsibilities leads to a desire to sit around the house on my (few) days off, sipping tea and reading books by the wood fired stove.

When I feel tempted by this slothful siren I unroll my mat and do the following sequence.

Seated breath awareness - A few moments of conscious breathing, sitting cross-legged on the floor.

Neck circles - Imagine a paintbrush attached to the end of your nose and your job is to paint a circle on a canvas directly in front of you. Start with a very small circle that gradually gets bigger and bigger, until you are painting across your lap, but do not paint the ceiling. Painting the ceiling creates compression in your neck that should be there. Start in one direction (say clockwise) and then paint in the other direstion.

Cat/Cow tilts - Transition to hands and knees, gaze is between your hands. On an inhale, drop you hips and sway your back (looking like a cow in a field), bringing your head up last and only to look straight ahead. Do not try to look to the ceiling (this creates the same neck compression as described in the previous exercise). On the exhale, slowly arch your back (like a scared cat on Halloween) bringing your gaze towards your navel. Repeat this for several breaths.

Downward Facing Dog - Tuck your toes under and press back into downward facing dog (Ado Muhka Svanasana). "Walk" you dog by rising up on both tippy-toes, bending first one knee and then the other. Come back to the toes and bend both knees and then slowly lower the heels toward the floor. Take special care to keep the upper arm bones rooted into the shoulder sockets. Keep a slight "inward rotation" to the arms (counterclockwise with the right arm and clockwise with the left arm). Look between the hands and step or jump your feet between your hands. Raise your torso to be at 90 degrees to your thighs on an inhale and as you exhale...

Utanasana - keep a slight bend to the knees (a micro-bend, just off of locked) and fold over forward, allowing gravity to pull your upper body toward the floor. Inhale and come up halfway with a flat back and as you exhale, fold over again. Hold this for several breaths. This stretches the hamstrings and is a great way to start the day. After holding for several breaths, on an inhale, bend the knees and come up to standing. Bending the knees here helps protect the lower back from strain.

Putting it all together...

From standing, inhale and raise your arms over head. As you exhale, do a swan dive, with a flat back, over into utanasana (previous asana). Inhale and come up halfway with a flat back. As you exhale, place your hands to either side of your forward foot and step or jump your feet back into plank position (just like the top of a push up). On an inhale, take a giant step forward with your right foot, keeping your left foot back, heel lifted. Make sure your second toe is pointed straight ahead and (this is important) your knee is directly above or (better yet) slightly behind your ankle. Come up into a high runners lunge. Keep your back (left) heel lifted, but moving toward the wall behind you (not up on your toes). Hold for five breaths. On an exhale lower your hands to either side of the forward foot and return to plank. Hold for a breath or two then take a giant step forward with the left foot and repeat the runners lunge on the left side. Cycle back through plank, lower all the way to the floor for a cobra. While bringing the shoulder blades back and down, as if you were holding a pencil between them in the center of your back, extend your spine on the inhale to raise your torso, only slightly using your hands. On the exhale, raise your hips up back into adho muhka svanasana (downward facing dog). On the next inhale, look between your hands and step or jump your feet between your hands. Come up halfway with a flat back and then exhale and fold forward (utanasana). Take a big dip with your knees and extend your arms out to the side, leading with the thumbs as you come back up to tadasana (mountain pose). Repeat this sequence three to five times.

This is based on a classic asana sequence known as a sun salutation. It builds tapas (heat) and engages your major cycling muscles in a natural way. I feel it is much better than leg presses for keeping those glutes and hamstrings strong and loose.

Thanks for visiting and namaste!

2008-09-22T21:56:00.000-07:00

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

The Absolute Basic

2008-08-25T19:01:00.000-07:00

In yoga, there is special emphasis on conecting your movement to your breath. A good rule of thumb is as you are extending your spine you breath in and while flexing your spine you breath out. Let's pretend you are lifting a box of inner tubes and, instead of using your knees, you are bent at the waist 90 degrees. Classical Hatha Yoga teaches that you would breath in as you come up to standing. This is spinal extension. If you were putting that box of inner tubes down, you would exhale as you lowered toward the floor. This is spinal flexion.

On a bicycle, your spine is in a state of nearly constant flexion. This, along with bars set too low, is the primary cause of back pain in cyclists. Simply sitting on the bike for hours in spinal flexion can hurt. This is one area where basic yoga breathing techniques can make a huge difference for almost every cyclist.

First, while off the bike, sit in a chair in a comfortable position with good posture. Close your eyes and imagine balancing your shoulders over your hips with a natural, gentle curve in your low back. Do not arch your low back, but keep a natural curve; no slouching. Imagine balancing your head over your shoulders while your shoulders are balanced over your hips. Begin to bring your awareness to your breathing. After several breaths, begin to imagine a little space between each vertebrae, from your hips to your head, that expands a little with each inhale. Imagine this expansion allows your spine to lengthen just a little on each inhale. On each exhale, imagine the length remains and your spine roots into the chair through your sit-bones. Inhale, and imagine every vertebra, from your tailbone all the way to the crown of your head, expanding one millimeter. Exhale, and imagine your body rooting through your sit-bones and maintaining the length. Practice this while sitting at your desk, in the car or anywhere you find yourself sitting down. By practicing this often, you will do it more naturally while riding. This is also a good way to improve your posture.

Next, while on the bike, with your hands on the top bar or hoods (if using drop bars), inhale and imagine the breath lengthening the spine from the hips to the crown of the head. Some cycling training explains this as imagining a string attached to your sternum pulling you forward. By mentally lengthening your spine, you will maintain a correct level of curvature in the low back, keep the weight of your upper body equally distributed between your spine and your arms and keep your shoulders in proper alignment which helps breathing. Doing this excercise before any pain arises can help prevent the pain from rising. Doing this after the pain arises can also help, but if the pain is already coming, it is best to dismount and do some simple side stretches, which we will discuss next time.

So while riding, on each inhale imagine lengthening your spine from the hips to the crown of your head. You may feel a shift in your pelvis. This may feel like your pelvis is tilting forward. This is a good thing. However, do not allow your weight to shift too far forward on your arms.

This exercise connects the yogic principle of inhaling while lengthening the spine with the mechanics of riding a bicycle over long distances. While completing a 300 KM brevet on August 2, I made a conscious effort to practice this technique and I experienced no tightness or pain in my back. Even after 186 miles, I had no discernable back pain. I was experiencing some neck fatigue, but I have since begun an asana sequence that should eliminate that.

Please remember that yoga is not for everyone. No one should use the techniques described here as a substitue for qualified instruction from a Registered and Certified Yoga Instructor. The techniques detailed here are provided as a guide to the health benefits available to some people through yoga.

Namaste,

Jim

Yoga-Cycle

2008-08-23T15:43:00.000-07:00

This blog is about cycling, yoga, yoga for cyclists, randonneuring, food (I am also a chef) and lots of other things.

My name is Jim, and I am a registered, certified and insured yoga instructor. I am also an avid cyclist who went 18 years without a car. I have rediscovered my passion for cycling since my relocation to Portland, Oregon. I am a member of Randonneurs USA, Oregon Randonneurs, Bicycle Transportation Alliance, Ultra Marathon Cycling Association and Yoga Alliance.

About ten years ago I discovered that the time needed for recovery from long rides was directly related to the spacing of my yoga practice. I noticed that I was avoiding the repetative stress injuries of my riding friends who did not practice yoga. I began studying the relationship of yoga, the techniques of breathing known as pranayama and cycling. Cycling is one of the most medatative activities and yoga was originally developed over thousands of years as a way to stay in meditation longer, with fewer distractions, such as numb legs and aching muscles. It seems as though yoga and cycling were destined to co-exist.

I hope to add a weekly yoga asana sequence designed to help specific issues related to cycling. I also hope to post descriptions of the brevets and other rides I complete.

Please feel free to e-mail any recommendations for this site at jamescox@yoga-cycle.com

Namaste,

Jim