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  1. #51
    Senior Member wolfchild's Avatar
    Join Date
    Feb 2008
    Location
    Mississauga/Toronto, Ontario canada
    My Bikes
    I have 3 singlespeed/fixed gear bikes
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    The squat is the only weight training exercise which I do for high reps, I go for 20 reps with the squats... Everything else I do is within 5-12 rep range.

  2. #52
    Senior Member nkfrench's Avatar
    Join Date
    Aug 2008
    Location
    Fort Worth, TX
    My Bikes
    2006 Specialized Ruby Pro aka "Rhubarb" / and a backup road bike
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    OP, if you are having shoulder problems go for a deep catch on your freestyle.
    I also recommend wearing short fins using a soft kick to take some of the burden off your shoulders; and focus on using your core and hip rotation to provide power not just yanking your arms through the water.
    Kicking dolphin on your back also develop abs/back. Hands by sides uses different muscles than hands overhead.
    Even bad shoulders and knees can usually tolerate a breaststroke variation using a single dolphin kick instead of the frog kick.
    Do some rehab-style work with very light weights to strengthen all the little rotator cuff muscles that stabilize your shoulder. Stretch after warming up.
    Don't do anything that makes your shoulder joints hurt. This may mean that bodyweight exercises in the gym are out.

  3. #53
    just another gosling Carbonfiberboy's Avatar
    Join Date
    Feb 2007
    Location
    Everett, WA
    My Bikes
    CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
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    8,186
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    Here's a good resource for rotator cuff rehab:
    http://www.irongarmx.net/Articles/7_...f_solution.pdf

  4. #54
    Senior Member
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    Sep 2009
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    Thought I would post a follow-up. Had a fit issue on my winter bike after changing saddles, fixed this and is much better. Stopped swimming. Doing yoga twice a week for 6 weeks. I've need felt so good. Went for a massage yesterday and the MT was shocked that I'm so much looser. I'm pulling off 2.5 hr bike rides from far less and feel great.

  5. #55
    Senior Member hermanchauw's Avatar
    Join Date
    May 2014
    Location
    Singapore
    My Bikes
    GT Zone, 90's Diamondback model unknown
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    105
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    Strength: Starting Strength.

    Mobility/flexibility: Circular Strength Training. Check out Intu-Flow and Prasara Yoga.

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