Training & Nutrition - Stfu?

If I were to post this in Road Cycling, I'd be torn to shreds, so I thought I'd give it a shot here. In praise of yoga, and having at least one day a week where we rest, restore, and look inward:

I've done yoga off and on for years and years. When I started biking again recently, I got so into the benefits, and started doing so much bike-specific stretching, that I slacked off on the yoga.

Long story short, I've been getting back into it, and I'm beginning to think it's the best recovery-day exercise possible. Increases blood flow, flexibility, strength in both the core and specific muscle sets (including guads -- try a deep lunge or squat for five minutes... big good for hill climbing). Increases lung capacity. Supports the healing of injuries. Makes me more deeply aware of every little thing that's going on musculo-skeletally (helps head off injuries).

And restores a DEEP sense of restedness in my body.

I'm not into hot yoga, or power yoga. I've tried 'em all, and I love the old-school hatha, where you go deep into a pose, hold it a loooong time, and find out just exactly how strong you are, or flexible you are, in that very specific part of your body. It's sort of a similar feeling to pushing my limits on the bike -- but that's a much, much more aggressive activity.

I know it sounds new agey, but I believe the aggressive side of biking (one of my favorite things about it) needs to be balanced with something more reflective, aware, healing.

Anyone think likewise? Any other thoughts?

The thing that I have noticed that yoga has helped me with is breathing and posture on the bike. I found that the slower deeper breathing while biking helped me to relax more, and I found through this relaxation during long rides my muscles did not get as sore and I was able to go further faster by making a few small changes.

I like yoga because it is helping me with my hip and hamstring inflexibility.

Nickel, I'd be curious which poses are helping you with hip and hamstring flexibility... I have some that work that, but am always interested in adding more.

Someday -- What a wonderful benefit. I've read that deep breathing exercises can really help one as a cyclist. Do you do the deep breathing as part of the postures, or does your teacher lead breathing exercises, too?

I have been thinking about trying yoga on and off for the last couple of years.
What is the best way of going about this? Sign up for a class to learn the proper methods or are there other resources like books or videos?

[QUOTE=Someday_RN;6095441]The thing that I have noticed that yoga has helped me with is breathing and posture on the bike. I found that the slower deeper breathing while biking helped me to relax more, and I found through this relaxation during long rides my muscles did not get as sore and I was able to go further faster by making a few small changes.[/QUOTE

I think the posture is what leads to breathing. Posture comes first. I mean the flat back so that the diaphram is relaxed. Then a rider can breathe deeper, get more air. It may have a connection with yoga, but I think not. When the back is in the curled position, the diaphram isn't allowed to get that deep breath. If a rider is in the drops, its more likely that the back is hunched, curled. Ironically, when sprinting, going anaerobic, a rider is in the drops and that's when the rider needs lots of oxygen.

+1 on yoga. I do a mix of styles vinyasa flow, ashtanga and anusara. Amazing benefits.

DataJunkie, I would strongly recommend starting with at least a couple months of classes -- while yoga can be incredibly healing, it definitely can lead to injuries with the wrong emphasis in any given posture. Classes around Boston are affordable -- between $10 and $17 a class, prices goes down per class if you sign up for a series of 10 or so. Adult ed centers, YMCA, local gym -- just please make sure your instructor is certified to teach some form or other. Teaching yoga safely requires a lot of knowledge. There are lots of schools of yoga to choose from -- harder, faster, hotter, slower and deeper (the one I like, since I get my vigorous exercise from cycling and resistance workouts). The slow ones are in NO way easier or less challenging -- just different. (See original post...)

Garfield, really interesting point about the posture, a very good point. Arching the back will def. lead to limited oxygen intake. But I still am interested someday in finding out more about the specific deep breathing exercises numerous famous riders and coaches have espoused. Most yoga teachers have told me you can definitely increase lung capacity with them. What rider wouldn't want that?

Still curious to know if anyone agrees with the more subtle thought that we need to be both aggressive (in our riding) and more "yin", receptive or gentle with our bodies and minds at other times
-- to maintain healthy balance.

Boston - you have Baron Baptiste in your backyard. Excellent, challenging classes. In answer to your question, I adjust my yoga style to suit the balance I need. we've been getting a lot of rain here so I have been doing a lot more challenging yoga classes. 2 or 3 days of advanced practice in a row really opens you up. It also allows me to work on more challenging asanas - finally getting up into handstand without a wall after a bunch of work.

But when i am riding more, I adjust my practice to a less taxing anusara and hatha practice. So - yes to balance!

Relevant, I've tried Baptiste and have to say it's not for me. Like I say, I tend toward the more "strong and steady" school, straight-ahead hatha (around here, that's mostly Kripalu school; when I lived in NYC, it was Integral).

But I understand why people love the hotter and more challenging styles. Your approach to mixing up the schools sounds like a terrific idea!

Still curious to know if anyone agrees with the more subtle thought that we need to be both aggressive (in our riding) and more "yin", receptive or gentle with our bodies and minds at other times
-- to maintain healthy balance.

I find that many times I relax by riding and exercising, it is when I am doing things at home and at school that I am very aggressive and competitive. I am very competitive when it comes to my marks and other intellectual pursuits, but I always like seeing other people to good as well and will go out of my way to help them. I find school and studying very draining but physical pursuits calm my mind and allow me to relax fully. Whether it is riding, yoga or football. I guess it is the intensity of the emotions that allows me to relax, whereas scholastic pursuits only aim at mental fitness and totally neglect the physical aspect.

I agree to be healthy you need a balance of many things to make sure that your mind and body are healthy and by neglecting one you neglect both.

If I were to post this in Road Cycling, I'd be torn to shreds, so I thought I'd give it a shot here. In praise of yoga, and having at least one day a week where we rest, restore, and look inward:


Post *anything* in Road Cycling and someone will tear you to shreds. That's right up there with death & taxes as one of life's certainties.

Anyway: sure, yoga is great. Anything like it (stretching, meditation, etc.) are all excellent means of recovery & rejuvenation, oft-overlooked components of many fitness regimens.

I've been doing yoga for years and have enjoyed the increased flexibility in my old age. Personally, I found the attention given to balance, patience, and grace have also paid off... and not only in my fitness.

For rest days though, I stick to simple stretches. I try not to get the heart rate up at all or break a sweat. The concentration is more on relaxing.

Az

I find school and studying very draining but physical pursuits calm my mind and allow me to relax fully. Whether it is riding, yoga or football. I guess it is the intensity of the emotions that allows me to relax, whereas scholastic pursuits only aim at mental fitness and totally neglect the physical aspect.

I agree to be healthy you need a balance of many things to make sure that your mind and body are healthy and by neglecting one you neglect both.

Very good points, RN. I, too, find school very draining -- and I, too, am hard on myself about being at a certain performance level there. My work is in the same field as school (counseling psychology), so same deal.

I also agree that the more intellectual pursuits do tend to get me to where I'm ignoring my body's messages to me. And that any exercise can really help in relaxing and feeling more whole (healthy). I do, however, feel that the competitiveness I feel whenever I'm riding in a group (i.e., two or more :-)) needs to be balanced with those days when I'm fully focused on releasing, resting, renewing.

Az, I, too, tend to do very gentle yoga on rest days for the most part. I can get as carried away with yoga effort as I can on a steep hill on the bike!