I got a chance to catch up with owned by Fred and Kele McDaniel. They are based out of Santa Fe New Mexico and specialize in functional integration. 国产吃瓜黑料 Magazine featured their facility here awhile back. We talked about importance of stretching, taking in the right supplements and a few tips to make you a better rider. You can check out some videos for good core and leg exercises, plus they have a stretching manual for sale, which is available online.
Describe your philosophy.
We call our technique 鈥淔unctional Integration Technique鈥.听 It鈥檚 based on two major philosophies:听 functional movement and neurological integration. If you are a cyclist, then the focus is on creating a stable foundation to the core so the body can be more efficient on the bike. The neurological component is not so simple.听 For example, let鈥檚 say you have a cyclists who has low back pain, gone through a thorough bike fitting process and still can鈥檛 get out of pain. For example, one cause of low back pain in cyclists is generated by poor breathing techniques that are a result from an malfunctioning diaphragm.
What kind of supplements do you recommend? 听
We like .听 Their products are highly bio-available and you can feel the effects.听 One of our favorite products for athletes they make is called 鈥淓lectrolyte Synergy鈥.听 Mineral deficiency or imbalances are so common in athletes and this product is a simple way to get the minerals back in balance.听 The minerals in Electrolyte Synergy are developed by a company in Switzerland听听 The way they process the mineral makes it available for absorption in the intestines where as most mineral formulas are too large to be absorbed in the guts and are just passed through the guts and out through the elimination process.
What do you think the 5 best exercises are for cyclists?
If we had to limit to 5, it would be a combination of some stability and strength exercises with some flexibility moves. Here are 5 for stability and strength and 5 flexibility moves. 听
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5 Best Areas to Stretch for Cyclist
Quad/Psoas
Hamstring
Pretzel (lateral hips)
Ilio-tibial band
Calves
* all of these are illustrated in their book
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5 Best Exercises for Cyclists
Lunge/hop lunge
Push up with feet on ball
Combo hip extension over ball
Reverse crunch
Oblique raise
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听Why should I stretch?
1.听听听Long means strong听– Movements like cycling cause repeated shortening of muscles due to a high volume of muscle contraction in the pedal stroke.听 Shortening of muscle fiber causes a loss in contractile ability, thus a loss of strength in that muscle.听 Stretching those muscles allows the muscle to contract more easily, thus producing more strength.听听
2.听听Decrease pain听– Stretching can provide a sensation of more 鈥渟pace鈥 in the muscle/tendon allowing you to move through life with greater ease.听 A lot of cyclist have pain in their body due to limited mobility in a muscle or a group of muscles that work together. Knee pain, low back pain and neck pain are all common pains in cyclists that can typically be prevented by stretching regularly.听
3.听听Decrease stress听– Stretching provides a sustained proprioceptive (neurological) feedback to the brain from the muscles, fascia and joints being stretched.听 Sustained proprioception creates a calming sensation to the nervous system.听 ie.听 You feel good after stretching
4.听听Breathe easier –听 Did you know that stretching the muscular and fascial system relieves tension throughout the whole body and can allow the diaphragm to work with less effort. It also can free up the intercostal muscles (between the ribs) to allow greater motion between each rib.听
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5.听Decompress accumulated tension听– Stretching regularly an 鈥渆mptying out鈥 effect on the nervous and muscular systems.听 Stretching after a ride allows the muscles and fascia to be reset to their original place of tension.听 Accumulated tension is the cause of nearly all discomfort created in life in general!
6.听听Improve Circulation听– Stretching will increase fresh oxygenated blood flow to your muscles.听 Improved circulation will speed recovery after a hard ride.听 Pain in and around joints is often caused by poor capillary blood supply and stretching can improve this.听
7.听听Decrease post exercise aches and pains听– Stretching after a work out will keep muscles, tendons and fascia from immediately shortening and tightening as they cool down.听 This is crucial if you are serious about enjoying the sport of cycling.
8.听听Improve posture听–听 Stretching will prevent your body from taking on the posture of the bike:听 Bent forward at the hips, head hanging forward from the shoulders, rounded shoulders & the classic tucked tail.
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