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  • Home
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  • Cycling Tours, Retreats, ​and Workshops
  • Custom Mobility and Core for Cyclists
  • Private Instruction
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Gabriel Benjamin yoga औं

Why Yoga for Cyclists?

Different Categories of Yoga for Cyclists

11/16/2020

1 Comment

 
  • Over the years, I’ve heard athletes say, “All athletes should do yoga!” I
    agree, but I also think this is just a generalization, and not specific enough.
    To me, it’s like saying, “Eat food on a long ride,” or “Ride your bike a lot
    and you’ll be strong.”
    You can eat cashews and avocado on a long ride, which is better than not
    eating. Riding often makes you strong. But what I’ve learned is that specific
    nutrition and specific workouts get you faster results.
    Over the years I have developed a specific training program for cyclists to
    get the most out of yoga without it becoming detrimental to their
    performance. Trying to achieve too much flexibility by pushing too hard is
    all too common because of cyclists’ high pain tolerance and driven nature!
    My goal is to help athletes balance strength and flexibility, so that they can
    do more of what they love with less injuries for a lifetime.#
    Flexibility isn’t everything. While flexibility helps with reducing sprains and
    pulls during crashes, increases comfort on endurance rides, reduces cramps,
    and helps with aerodynamics, it can also take the snap or spring out of your
    muscle and reduce performance. This is why sports experts recommend
    dynamic stretching (moving without holding stretches) before activity,
    and static stretching and deep release after activity.
    I have developed Yoga for Cyclists as 3 categories where the activity AND
    the timing is very specific.
    1. Cross Training Yoga
    This yoga makes you sweat, challenges the muscles, has deeper stretches,
    and potentially makes you sore.
    Examples: Vinyasa or Hot Yoga
    Timing:
    Cross Training Yoga is best when you’re not focused on high performance.
    In the off-season, I recommend 3-5x per week, but during race season 1-2x
    per week is better. Avoid excessive training around and during big events.
    Most modern yoga classes over-utilize the quads without stretching them
    enough, which is great during any period where you’re riding less, for
    example the off-season, but redundant (or even detrimental) when you are
    putting in solid hours on the bike every day.
  • 2. Light Toning and Stretching
    This yoga addresses all muscles and directional movements of the joints
    with an emphasis on toning muscles that are under-used in cycling, and
    stretching muscles that are used the most, like the quads and glutes. Toning
    is done in a way that doesn’t make you sore, so you can do this while doing
    a solid training block.
    Light Toning and Stretching is what hard-training cyclists should do the
    most year round, prioritizing regular practice over long sessions. Five short
    weekly sessions would be better than two long sessions.#
    There are hardly any forms of yoga that target cyclist’s needs in this way,
    which is why I’ve developed a custom program.
    3. Restoration, Recovery, and Relaxation
    These poses are almost all reclined and there is no strength training. You can
    do them in bed, with the legs up the wall, or on the floor.
    The closest type of yoga that matches these needs is Yin Yoga, but Yin yoga
    includes too many forward bends, which is not ideal, and falls short with
    cycling specific restoration.
    Timing: Riders can’t get enough Restoration, Recovery, and Relaxation,
    especially while racing. At first, it’s challenging for aggressive and driven
    personalities to focus on this non-achievement approach to practice. But, the
    positive impact on health, relaxation and mental clarity leaves the athlete
    with greater potential to achieve more in their sport. I’ve seen many athletes
    turn yoga into just one more thing that they grind, but I remind student to
    practice yoga in a way that helps them be better at their sport, not necessarily
    to be great at yoga
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