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Feeling my age

Old 01-01-20, 08:38 AM
  #1  
NomarsGirl
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Feeling my age

Joined a gym recently. Started out mostly doing the spin classes since I don't really want to ride outdoors in the winter but would like to be in mid-summer form when spring comes around.

Yesterday, I had my free session with the personal trainer. He had me stretching and doing weight training. He agreed that I must be a cyclist because my muscles are really tight (but not in a good way) and I have no flexibility. I said, "You know cyclists don't stretch, right?" He laughed. Every muscle in my body aches today.

So now I have to add some weight training to my routine. And he suggested Yoga. Ouch.
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Old 01-01-20, 10:12 AM
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I joined a new gym that just opened a couple of weeks ago and I am a long time gym enthusiast. I have a couple of personal training sessions in my account. I have not decided how I am going to use them. The new gym has quite a bit of new equipment and an introduction to how this stuff works and the best form to use is one idea. Another idea is to have one follow me around and see what I am doing now and critique form and suggest alternatives. An idea like this...try this new machine to hit those muscles at a different angle and different posture. And I am always open to new ideas to improve mobility and posture.
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Old 01-01-20, 12:25 PM
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It's important to roll those muscles. I haven't always been great about doing this, mostly because those fat styro rollers hurt like hell. But I recently spent some $ on a different kind of roller, the T-pin, and it has done amazing things for me. It's easier for me to use first of all, because it's not quite as tall, and it targets the muscles individually better. I've also appreciated the videos on how to use it to get each muscle group -- no one at my gym spends time showing you how to roll your tight muscles :-(. Anyway, after a day or two or intense pain when rolling (man up, lol!), my muscles have really loosened up and I'm moving so much freer. And now I'm doing it daily so it's not building back up to where it was so incredibly painful. You don't have to spend $$ on something like the T-pin, you can probably find a roller that's less expensive that works for you, but I highly recommend rolling. Even stretching doesn't get the knots out adequately.
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Old 01-01-20, 01:38 PM
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I'm a big fan of stretching and have been for quite a few years. When I began cycling, the repetitious nature of the exercise caused extra tightness in the legs and neck that was addressed with rolling, (a fit stick) and neck exercises that seem to have solved those issues. It is interesting that wile watching some videos of ballet training, which consists of dance practice and when not dancing, near continuous stretching. In one video, a dancer was on the floor with a roller working on muscles of the upper thigh. Ballet is so graceful we can forget that the people are superb athletes as well as artists. So Nomarsgirl, stretch away, you are in good company.
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Old 01-01-20, 03:48 PM
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Originally Posted by NomarsGirl View Post
Joined a gym recently. Started out mostly doing the spin classes since I don't really want to ride outdoors in the winter but would like to be in mid-summer form when spring comes around.

Yesterday, I had my free session with the personal trainer. He had me stretching and doing weight training. He agreed that I must be a cyclist because my muscles are really tight (but not in a good way) and I have no flexibility. I said, "You know cyclists don't stretch, right?" He laughed. Every muscle in my body aches today.

So now I have to add some weight training to my routine. And he suggested Yoga. Ouch.
Yoga = good.
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Old 01-01-20, 04:56 PM
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I like to stretch for up to five seconds before a ride. I spread my legs and reach for my toes, and actually reach the space near ankles. I probably should stretch for a few more seconds. However, I'm never sore, and never ache and my hot tub is a welcome refuge after a 40-ish mile ride. I'm sure that gyms are awesome for those who like them.

Yoga = misery for me.
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Old 01-01-20, 08:51 PM
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After knee replacement, breaking my back and cracking my neck, the value of stretching regular is always high. I'm pleased to say, at 56 years old, 6'1", I can touch my toes, and even go knuckles of my hand to the floor...
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Old 01-02-20, 04:30 AM
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Yep, I'm really tight too. My PT doc noted that when I went in for physical therapy for a couple of months last spring. I had typical cyclist posture. After a couple of months it was much better. Lots of resistance bands and light to moderate weights.

Stretching feels good but doesn't really seem to offer any lasting relief. Structured and supervised physical therapy for a couple of months helped a bit, mostly with the core, neck, shoulder and arms.

But what really helped was massage and rolling. I got a foam roller but found it awkward to use and didn't help my legs at all. Then I remembered a heavy marble rolling pin in my kitchen, mostly a decorative item although I have used it for baking. I grabbed it and tried it on my legs. Best thing ever for those tight quads and calves. The cool marble feels great and the weight means I don't need to put much pressure on the tops of the thighs. It does work the arms a bit to roll out the calves and undersides of the thighs, but I needed more core and arm work anyway.

And I got a long handled percussion massager with two heads the size of golf balls for my injured neck, back and shoulders. Helps a lot.

Try the rolling pin trick on the legs if you're not getting much relief from foam rollers, stretching, massage, etc. Best DIY trick I've found for home PT.
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Old 01-02-20, 05:14 AM
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Originally Posted by canklecat View Post
Yep, I'm really tight too. My PT doc noted that when I went in for physical therapy for a couple of months last spring. I had typical cyclist posture. After a couple of months it was much better. Lots of resistance bands and light to moderate weights.

Stretching feels good but doesn't really seem to offer any lasting relief. Structured and supervised physical therapy for a couple of months helped a bit, mostly with the core, neck, shoulder and arms.

But what really helped was massage and rolling. I got a foam roller but found it awkward to use and didn't help my legs at all. Then I remembered a heavy marble rolling pin in my kitchen, mostly a decorative item although I have used it for baking. I grabbed it and tried it on my legs. Best thing ever for those tight quads and calves. The cool marble feels great and the weight means I don't need to put much pressure on the tops of the thighs. It does work the arms a bit to roll out the calves and undersides of the thighs, but I needed more core and arm work anyway.

And I got a long handled percussion massager with two heads the size of golf balls for my injured neck, back and shoulders. Helps a lot.

Try the rolling pin trick on the legs if you're not getting much relief from foam rollers, stretching, massage, etc. Best DIY trick I've found for home PT.
Never thought of a rolling pin. I don't have a marble one, but will see if my wooden one helps at all. Right now I can barely sit down I'm in so much pain. I'm fine once I sit, but getting down hurts more than my broken collarbone from a couple months back.

ETA: Wow! The rolling pin actually felt good! I'll keep that handy.

Last edited by NomarsGirl; 01-02-20 at 06:00 AM. Reason: Additional Info
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Old 01-02-20, 05:17 AM
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Originally Posted by DeadGrandpa View Post
I like to stretch for up to five seconds before a ride. I spread my legs and reach for my toes, and actually reach the space near ankles. I probably should stretch for a few more seconds. However, I'm never sore, and never ache and my hot tub is a welcome refuge after a 40-ish mile ride. I'm sure that gyms are awesome for those who like them.

Yoga = misery for me.
LOL. I can touch my toes.I have no choice about the gym. I'm planning to ride in an event this summer and need to begin training and I can't really ride outside this time of year. (Although the weather hasn't really been that bad and I have seen people out).
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Old 01-02-20, 08:29 AM
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I've always been tight. I ran track and cross-country when I was 14. I could finally touch my toes after 6 months of stretching. I quit track the next year and haven;t been able to touch my toes since. However I never really had any problems with pulling muscles or ligaments until the last couple of years.

I may have to begin stetching.
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Old 01-02-20, 08:37 AM
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I've always enjoyed stretching. There is the school of thought that it doesn't really effect performance, but boy, I just love the way I feel after a good stretching session.

Several times when I've had an extended physical exam they will test your flexibility and after my first few tries they usually just waive me off since it is quite apparent that I exceed in flexibility for someone my age.
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Old 01-02-20, 09:02 AM
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Originally Posted by NomarsGirl View Post
Yoga
good for you! I added approx 5 minutes of yoga stretches prior to my lunchtime weight training sessions. I mostly do them for my back & they have helped
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Old 01-02-20, 09:30 AM
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Who says I'm not flexible? My boss just asked me if I can go to Kansas - tomorrow. I don't know what the project is yet, but I'll be on a plane at 5 AM.

LOL.
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Old 01-02-20, 10:28 AM
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I'd do the yoga/stretching for a week or two before I started weight lifting. Get the muscles to loosen up a bit before I started tightening them back up with the lifting.

Visiting my daughter last week made me feel guilty. I KNOW I should be lifting, and she's got a rack of weights sitting downstairs! So I did for a couple days. Now it's next year -- can I wait until after Christmas to start up again?
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Old 01-02-20, 10:42 AM
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Originally Posted by NomarsGirl View Post
Joined a gym recently. Started out mostly doing the spin classes since I don't really want to ride outdoors in the winter but would like to be in mid-summer form when spring comes around.

Yesterday, I had my free session with the personal trainer. He had me stretching and doing weight training. He agreed that I must be a cyclist because my muscles are really tight (but not in a good way) and I have no flexibility. I said, "You know cyclists don't stretch, right?" He laughed. Every muscle in my body aches today.

So now I have to add some weight training to my routine. And he suggested Yoga. Ouch.
Yes. This is how it was for me.

At first I could barely do squats with a bar without feeling like either I wouldn't be able to get back up, or I wouldn't be able to avoid falling backward. My shoulders were constantly sore while lifting, I was using what looked like kiddie weights compared to the others around me, and so on. ...except for leg presses, hamstring curls, the glute machine, and the quad machine. Those I could do more weight. It took six months before I started feeling more natural with it all. I believe it's made me healthier and hopefully a better rider.
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Old 01-02-20, 12:59 PM
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I'm terrible at remembering to stretch. However, I can offer a few tips: I don't like to, nor recommend stretching cold, as someone mentioned above. I do like it mid-ride or at the end. I also like rolling out with both the big roller and a roller stick. Remember, you don't have to lay your full body weight on the big roller. Support yourself so you only have some of your weight on it.
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Old 01-02-20, 03:36 PM
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I used to take a spin class which finished with yoga. I don't like to do too much since I'm super, super sweaty after spin but I agree that stretching is beneficial - specially with very warm muscles.
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Old 01-02-20, 04:21 PM
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Weight training, to get the upper body working, yeah. Stretching? Yoga? UGH! Yeah, that's me, too. And it's not that fun when I'm doing the deep knee bends into a squat, and getting up I hear the popping and creaking like crazy. But it all really works! Just takes a little bit of time and a tiny bit of dedication to actually do it.
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Old 01-02-20, 07:09 PM
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Originally Posted by NomarsGirl View Post
Joined a gym recently. Started out mostly doing the spin classes since I don't really want to ride outdoors in the winter but would like to be in mid-summer form when spring comes around.

Yesterday, I had my free session with the personal trainer. He had me stretching and doing weight training. He agreed that I must be a cyclist because my muscles are really tight (but not in a good way) and I have no flexibility. I said, "You know cyclists don't stretch, right?" He laughed. Every muscle in my body aches today.

So now I have to add some weight training to my routine. And he suggested Yoga. Ouch.

You‘re making a mistake, ‘Girl. Exercise numbs the mind and kills the soul. I ride a bike thousands of miles a year because I hate to exercise. In the winter, I ride my very own bike on a trainer and fantasize with Zwift. The best way to prepare for bike riding is bike riding.
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Old 01-06-20, 05:14 PM
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Survived spin class today. First time I have been back since the trainer nearly killed me. I was in too much pain for a couple of days and then work got in the way.
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Old 01-08-20, 02:34 AM
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Originally Posted by NomarsGirl View Post
Joined a gym recently. Started out mostly doing the spin classes since I don't really want to ride outdoors in the winter but would like to be in mid-summer form when spring comes around.

Yesterday, I had my free session with the personal trainer. He had me stretching and doing weight training. He agreed that I must be a cyclist because my muscles are really tight (but not in a good way) and I have no flexibility. I said, "You know cyclists don't stretch, right?" He laughed. Every muscle in my body aches today.

So now I have to add some weight training to my routine. And he suggested Yoga. Ouch.
I've been doing pilates over the past few months ... it's been good. Painful at times, but good. My hamstrings have a tiny bit more flexibility.
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Old 01-08-20, 06:22 AM
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Originally Posted by NomarsGirl View Post
Joined a gym recently. Started out mostly doing the spin classes since I don't really want to ride outdoors in the winter but would like to be in mid-summer form when spring comes around.

Yesterday, I had my free session with the personal trainer. He had me stretching and doing weight training. He agreed that I must be a cyclist because my muscles are really tight (but not in a good way) and I have no flexibility. I said, "You know cyclists don't stretch, right?" He laughed. Every muscle in my body aches today.

So now I have to add some weight training to my routine. And he suggested Yoga. Ouch.
Just one bit of advice about lifting. Be patient. Start with low weights and moderate reps. Slowly increase reps and, eventually, weight. Think of the journey as a century not a TT. I generally cycle from April into November and then it's back to the gym and home to my rollers. Good luck and have fun.
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Old 01-08-20, 06:30 AM
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I should have mentioned that I alternate days at the gym between upper body and lower body. But, everyday I do a series of stretches that address my core and hips. I tend to go everyday and take Sunday off.
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Old 01-08-20, 08:11 AM
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Originally Posted by Machka View Post
I've been doing pilates over the past few months ... it's been good. Painful at times, but good. My hamstrings have a tiny bit more flexibility.
I did a Pilates class right before I met with the trainer, so I'm not entirely sure who killed me. I do think I need to work on my flexibility a little bit. I don't need to be able to put my foot behind my ear, but a little more flexibility would be nice.
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