Behind every great rider, there’s a great soigneur. The right hand man, the go-to guy, who tends every whim of his rider, feeding, watering, mending and massaging. Behind the humble Velominatus Regularus, however, there’s a string of injuries, tight muscles, bad posture and aching guns. We are our own soigneurs, and if you’re like me, that’s not a great thing.
Heading towards a half century on the earth and most of that on two wheels, you’d think an old dog would pick up plenty of tricks along the way. Basics like stretching and self-massage, drinking plenty of water, and not as much beer are learned early, but virtually ignored totally. I never stretch; no matter how many times I’ve been advised to, I just seem to lack whatever disciplinary gene that encourages me to put aside half an hour after a ride or whenever I feel tight (ie always) to roll around on the floor and pull a few limbs into strange positions. After particularly long or hard rides, I might give the hammys a cursory tweak in the shower or rub the legs a bit once out. I have one of those trigger-point rollers, but it hardly sees out from under the bed. It feels good and no doubt helps, but it’s just way too easy to flop on the couch with a beer and zone out on the idiot box.
As I increasingly find it harder to get out of bed, or walk up the stairs (there’s about a hundred to my house) it seems the only time I’m comfortable is when I’m on the bike. As soon as I dismount, I’m like a foal with a hunchback trying to take its first steps. But it’s about time to get real and help prolong an injury-free riding life. I see guys my age or even younger nursing injuries and think maybe I’m just lucky, and surely my time will come if I continue my lax routine. The same care that goes into my bikes needs to go into myself. Stretching every day, maybe some core exercises, self massage after rides, might even try some yoga.
And my own swanny.
My friend Josh, a recently graduated massage therapist, has offered to try and ‘sort me out’ with a round of treatments over the next month or so. When he asked what area needed work, I replied ‘everywhere’. As he’s been gently reminding me for years that I need to stretch, he knows what sort of state I’m in and what I put myself through on the bike. It’ll be interesting to see what regular massage can do for a regular Cyclist, even if it’s once a week rather than the everyday luxury of the Pro. And if nothing else, I hear there are some pretty good looking women at the yoga place…
I’ll keep you posted over the next few weeks as to my progress. What sort of self-soigneur techniques do you all employ, if any?
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Ok, I may not have read any of the previous posts... Am I the only one who has found the best way to get rid of leg soreness is to ride the bike? That's what recovery rides are for, no?
Also, can't do yoga, risk of farting in public is too high for my self esteem to handle, and the post ride massage (typically after the charity rides) just give me wicked cramps. Nope, just gonna do a nice spin for les vieilles jambes.
@ChrissyOne
Yes
Ok, if the line in my article is offensive, then I apologise. Saying "I hear there's some pretty good looking women at the yoga place" is merely a statement of fact. No different from one of our female community members (or Scaler) saying "Gee that Tommeke has some nice legs" as far as I can see. No-one's out to objectify anyone, I'm sure.
Back to our regular programming...
@Ccos
Oh great, there's a fart risk?
Not recommending this to anyone, but as an ex-physio, professional dancer (another life) and martial arts teacher, I find tai chi a good balance to the bike. tc includes stretches and emphasises core strength. Haven't done any yoga, but perhaps similar. That said, we should be stretching (I don't, but respect warmup and cool down phases in a ride) and seeking proper treatment for injuries.
Also, have to comment, but having worked with and taught women in different professional settings, an understanding we are there for the same goals, support and respect each other's abilities works best. Takes some maturity. Not uptight, but not voyeuristic.
Back to the Giro ...
@Rom
I find regular visits to my Physio help a lot. helps that they're in my building at work. After a back injury from avoiding running over my mate's face and the self inflicted pain from TTing, the Physio's work and helped my lower back big time. I've also gained knowledge about posture for gym work.
Sounds like we've got a few things in common.
I injured my lower back during a 6hr mtn bike race a few years back which threatened my road riding. Went to physi0 to get straightened out (my therapist happens to be a member of our local club as well) and then took on Pilates as a way to strengthen my core and prevent future back problems. Worked a charm and I'm convinced it helps my climbing as well. I call it my carbon fibre core (to match my carbon bike--a little self-affirmation talk...). I do basic stretches everyday and while on the bike (no rule against this?) plus foam roller sessions after rides. My hip flexors are always tight (typical for cyclist apparently) so I work on that. As I progress from "sit up and beg" to "slam that stem" I stretch to get a more aero position. Sounds like there's a number of "MAMILs" on this site in the same boat. It's amazing that even at our age we can get better--and younger--every year. And, oh yeah, my daughter is starting grad school in PT next year. (I've hinted to her that there's goldmine of potential clients with us over 50 dudes suddenly becoming athletes after spending a few decades on the couch.)
Cycling + middle age + sitting at a desk all week as I am sure many of us do sure is rough in the core and posture. I've started doing some Pilates in a mat and roller. It helps a good deal; the challenge I face is to do it more often.
Looking forward to the Reverence article on Hitachi Magic Wands
@brett
The original article might have passed without a ripple, but some of the subsequent comments were a bit pervy and the response to being challenged was unacceptable.
Having said that, I can't quite agree with the above Brett. A statement of fact would be "There are women in the yoga class" or "Tom Boonen has powerful legs".
Another factual statement would be "There are so many black people here" but would we say that? (My parents do, and it is cringeworthy.)
My filter for this sort of thing is to ask why it needs to be stated? Is it relevant?
As an example - if someone is talking about a piece of bad driving while out cycling and they say "This woman cut me up" are they saying that to draw on the inference that women are bad drivers? Would they say "This Indian cut me up".
The neutral alternative is to say "This driver cut me up". Their gender, race, religion, sexual orientation or anything else is probably irrelevant.
It doesn't mean we can never look upon Assos girl or Liz Hatch in these pages again. I hope it doesn't anyway.
There is, to my mind, a difference between commenting and admiring someone or something which is clearly intended to be looked on as beautiful and sexy, compared to taking the same view of people in a context where it is not relevant like in a work or social environment. I hope that makes sense.
@frank
Maaaate, I'm a strapping six footer with long wavy brown hair and eyes like limpid pools of moonlight. If you don't have space on the bed, you can (kinda) do the same thing by lying on your back on the ground and using a phone book, or a foam block about that size, under yer ass. (Try it, you'll see) You'll need to give it at least 30 seconds, and try and relax your abs. Take the phone book away after about 30 seconds and see what difference it makes. It's stretching without any effort.