Get Faster & More Aero (with THESE Specific Stretches)
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- เผยแพร่เมื่อ 8 เม.ย. 2024
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About Neill Stanbury: neillsbikefit.com.au
About the RCA: roadcyclingacademy.com
Expert Bike Fitter Neill Stanbury shows us how to fix your body to allow you to ride more comfortably and more aerodynamic on your bike. Doing these simple exercises could have some drastic improvements on your position and comfort.
#cycling #roadcycling #training #bikefit
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I'm a simple man, I see Neill, I click.
1 - Hamstrings Stretches · 1:54
1.1 - Contract-Relax-Stretches, Static End of Range Stretches · 2:20
1.2 - Single Leg Arabesque, Single Leg Romanian Deadlift · 3:15
1.3 - End of Range Band Exercise · 4:20
2 - Thoracic / Lumbar Stretches · 4:50
2.1 - Fascia Stretches with a Roll · 5:15
2.2 - Thoracic Stretches · 9:11
2.3 - Rotation and Lateral Stretches 9:39
3 - Hip Stretches · 6:00
3.1 - Four Point Stretches · 6:54
3.2 - Hip Flexor Stretches · 7:10
3.3 - Pillow Squeezes · 7:18
3.4 - Knee Pulls · 7:50
- Hold for 30-60 Seconds
- 3-5 Repetitions
- 2-3 Times / Week
This is exactly what I've needed! It would be really helpful if you put all of the stretches into a youtube short or instagram reel so we can pull this up and quickly reference while stretching
Please make 2 follow along videos. One short 15/20min of stretching for when you are time crushed and one longer one with some basic exercises combined with the stretching. 🙏🤞
Yesss! Please please. This is interesting and instructive, but if you want to do a workout to follow this then the 2.5 seconds of demonstrating the position and 99% talking to camera isn't really helpful 😢
Please, please please!! I need a video I can follow along to! These stretches are exactly what I need, and being able to just press play on a video and follow along with the stretches would probably be my favorite TH-cam video of all time!
6 months of getting into yoga has absolutely transformed my riding position and how long I can hold it, as well as basically eliminating recovery time.
Single leg romanian dead lift is the word, CMIIW..the RDL, deficit RDL, Single leg RDL trains the hip and hamstring strength, flexibility, and core stability at the same time
Videos like these make me think that Neil’s body work is more yoga informed than anything.
That's exactly what came to mind for me too
It's very interesting to see that most of those stretches are in one or another way part of my daily yoga routine.
Another awesome video - many thanks to you both for putting this together.
Just an incredible video series. Thanks again.
Great advice and will now be used.
these vids are excellent thanks man
Excellent advice guys.. Neil is always so good at explaining key points and describing what you need to do and why.. a real skill 👍👍🚴🏻 Pete
you two really rock. Thanks
Thank you!
Great vid Niel! Would love a vid showing how to adjust a bike for someone with tight hamstrings struggling to anterior tilt pelvis on bike.
Great video!!!!
Thanks Neill for all... Just watching and try to applicate every videos and my upper back is getting more straight, great for bike and for life...! Big thanks from a french sport teacher. 🤙🤙🤙
After ongoing a-symmetric lower back problems (on and off bike) i'm going to hang up the wheels until I can sort my body. Videos like this help no end and give me hope to one day be pain free :)
thank you guys... greetings from Chile
My life hack is doing stretches while I brush my teeth (do use an e-brush ;-) ) so I try to touch the ground with my hand. My e-brush has a 2min progr devided in sesions of 30sec, first I touch and go up, second I touch and hold for 5sec times 6, third I touch and hold for 10sec times 3 and lastly I touch and hold for 30sec. It may not seem like a lot but it gives me a total of minimal 4 minutes per day every day and while that still is not a lot, at first I couldn't touch the ground during the first session where I can now and even lay my hand flat on the ground. besides that it is clearly noticable while riding my bike. Maintainable habits for many is hard certainly for me while now during brushing my teeth I can either look at my six-pack which I don't have or do stretching so stretching it is!
Can you make a video on bike fitting for people with pinched nerves due to herniated cervical disks? Thanks
Hey this some good stuff, now I need to make time to do it
Tried shorter cranks on a whim. Went 172.5mm down to 165mm and raised the saddle at the same time. It was magic, literally felt like I was floating on the saddle and felt super comfortable without any little aches or pains
If a little medicine is good, more is better? I just picked up some 155’s to see if they’re too short.
@@mattmatthews5414 How are you finding the 155s?
@@Blitzer00979 I crashed and ruptured some internal organs before I had a chance to install the cranks. Doctor says I can’t ride till August. They look & feel fine, I guess.
@@mattmatthews5414 Oh wow, I'm sorry to hear that happened to you. Wishing you the best recovery!
@@Blitzer00979 It’s just a side effect of fun. thanks, though.
would be nice to have a follow along video of these stretches
Thank you for the very helpful video 🙌 how should pain in triceps that occurs while in an aero position be addressed?
Yes!
What works best for core work is doing it first thing in the morning.
Warms up the body for the day and primes you to stay in the right posture throughout the day
This is such great advice. Do you happen to have it in a PDF or document format?
Neil is a master of bike fit. I agree with everything he says. A great teacher and man of intellect.
Watching this a few days after my first road cycling race where I pulled my hanstring due to being in the drops all race and never having worked in the drops for longer than 1 min at a time… will definitively do these after I get back on the bike
Likely to consider that abdominal work comment also🎉
perfect❤❤
I still remember seeing Cruz Control Biomechanics. He was saying you need to pull you tummy in as if you got kick in the guts when paddling. He's teaching more on using high gearing and grinding up hills.
Mathieu van der Poel can use your help mate! His position shows for future scapular neck complications in his 40s 50s!
do you do these streches before or after a cycling workout? how often do you recommend these stretches once a week, daily?
Hi Neil, great video once again.
1:00 every time I get into more aero position (e.g. on the descends/flats as opposed to the climbs) I feel as if my saddle up higher. Is it because of the change of my hip positions?
I've had problems with my groins (tightness and pulling sensation), I noticed some time ago that my pelvis often rotates posteriorly, or when it goes anteriorly my back is kind of rounded up and my ribs are close to each other, as if my torso is compressed (I'm not sure how to describe it). Do you have any advices for what I should do? I've been to a few physiotherapist they said that my groins are tight, and my hamstrings are overstretched.
If you have the option, if you set up a spare bike in your "goal" position, and ride it at very easy levels, can your body adapt to it over time? And you essentially start a buildup from there, while doing the mobility work?
Much appreciated! My hamstring ps are rubbish 😂
listen to Colby Pearce’s “Cycling in Alignment“ podcast while you stretch 🙌🏼
Nordic curls👌
How can I get as much anterior pelvic tilt as the person at 1:20 without squishing my private parts into the saddle?
Other sources suggest only a moderate amount of anterior pelvic tilt, but I would like to get as flat a back as possible.
10:15 - this could also help decrease your heart rate during ride for ~10 bpm!
I´m getting cramps in my hamstrings. Not on the bike but off the bike. Any ideas?
I have found that the main limiter for getting aero for me is saddle comfort. I am able to rotate forward an incredibly amount to the point that I get frontal saddle pressure on any normal road saddle I have tried (a lot). As of recently I have been using the new Fizik transiro long distance tt saddle with a split nose design on my road bike and am no longer limited in my rotation forwards and feel a lot more comfortable. My question is: If it is ok to run a tt saddle on my road bike to solve this problem or are there any other complications that come with running a tt saddle on a road bike? I have tried a lot of things, but nothing else seems to have had the same effect.
Are you displacing significant amounts of your body’s mass away from the pedals into pressing down on the top of the saddle instead of just touching the top of the saddle and leaning the sides into your thighs most/all of the time?
Hi Neil, you said to stretch 2 times a week, 3 if you have time for it. My question is, do I get any benefits if I stretch even more than that, 5 or 6 times a week?
No you just lose more riding time.
Like that
What's the story behind this front triangle of TCR? :D
It's a frame that Cam bought and got cut up to see how good it was, a real waste of money, effort and a good frame.
What is it now, 3-5 per leg or 5-10?
But how do we stop our junk getting crushed into the saddle when rotated forwards?
Cutout saddle
Remind yourself that it’s not a barstool, it’s a saddle, and the pedals are where you’re supposed to be placing your mass. The activity should be closer to surfing or skiing than just sitting on a strangely small chair and gently wiggling your legs.
I always stretch by lying down on my recumbent bike. Immediate aerodynamic position, compared to a classic race bike it's 3 kph more speed, 20W less power, no pain in bum, back, hands, shoulders.
Optima High Baron guys, it's the thing. (Also: M5 Carbon High Racer, even faster)
humans were noy born to ride a bike,as you can tell , not a natural thing,
All pointless if you don't learn anatomy. You should be able to feel what your body needs, this channel is just distracting.
very good content. I personally don't like stretching to much. Lets see I am anyways 2 times a week in the gym, so I take some of the exercises into the core workout. My problem is that my neck gets stiff in aero positions, which stretch would be most effective to alleviate the discomfort?
That's difficult without seeing your position first because a stiff neck can be caused by issues elsewhere. For example, if you ride with an arched back and look ahead, the neck needs to extend further than with a straight back. Compare Neil's position at 0:15 with his client's position at 1:32. Neil is extending his neck even though he is upright, she is super aero and can just keep the neck straight.