Riding all day nearly always exposes your weakest link, which for most riders is the core. "The core area - your abs, lower back, obliques, hips and glutes - helps transfer power to the pedals, as well as stabilise the rider on the bike," says US
. When the muscles at the front of the pelvis become shortened you may develop problems in your hamstrings, lower back and knees. Hip flexor StretchStand upright with your feet about hip-width apart.Place one leg in front of the other and, bending
as they would a straight running event." Do regular brick sessions by cycling at a high cadence for 15 minutes. Immediately shift into 10 minutes of fast-paced running, rest for five minutes and repeat three times. Aim to build to your race pace - the average
. The exercises are best done as a sequence, in the order shown below, on a mat or a carpet.Flat Stretches1. Relax on your back with your legs two to three feet apart and your arms by your sides. Your hands should be a little way out from your body, palms facing
pay between £25 and £45 for a consultation, and then £18-£35 per session. Many health insurance programmes now pay for chiropractic treatment. Contact The British Chiropractic Association; 0118-950 5950; e-mail britchiro@aol.com; www
prescribed and soon he was back to pain-free running. Cost of treatment Most people consult an osteopath privately. But, as with chiropractic treatment, it is available occasionally on the NHS. Contacts The Osteopathic Sports Care Association; 0870-601 0037
conditions. The lower back, and the nerves that originate there, can often refer pain into the calves. You can, of course, tear the muscles in the calf. Alternatively the muscles can be tight, predisposing you to ongoing problems. However, it sounds very much
to the floor. Lift the leg until it is parallel with the floor. From this position lift and lower the leg, ensuring that the knee remains straight, the foot locked up and the whole leg is turned in with the leg in line with your body. 2. Lift the leg until you
to level your hips to a point where a tray could be balanced on your lower back. If you feel stable enough (keeping your abs tight helps), bring your hands back to prayer position in front of your right foot. Keep your back leg straight and always have your
lactate threshold heart rate (about an eight on a scale of one to 10 of perceived effort) once a week. Also look at lowering the weight part of the equation.Use the right gearDon't be afraid to use your easiest gear. You might feel you need a big gear
