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Fuel Goods Breaks Down the Latest RiderBox
This edition of The RiderBoxĀ is stacked. Let's jump right in and see how each item will transform your riding. Remember...it's not just about what's inside the boxāit's about unlocking the next level of your cycling journey by knowing how to use them. The TL;DR version:Ā This box includes: Groundbreaking productsĀ for recovery Fun ride fuel to keep you on your toes (or pedals) Super clean snacks to keep your nutrition goals on track For those of you looking for a a deeper dive, here's the rundown on why we chose each one and how to get the most out of them: Ā ā”Oars and Alps Epsom Salt Bar Soap Ā For when you need an Epsom soak, but you only have time for a quickie... Ā Ā Soothing Sanctuary: This isn't just soap; it's a muscle magician. Epsom salt and arnica blend to soothe your aches, while coconut oil, sunflower seed oil, and shea butter lavish your skin with love. Spa Day, Every Day:Ā The soap smells divine and if you close your eyes you might forget you're in your own shower Vegan and Cruelty-Free ā Oars +Alps care about ethics without skimping on results. Ā š”PRO TIPS - How to use it: Lather up with this bar after you've smashed a ride and the legs are achy but there's no time for an Epsom salt bath.Ā It's the perfect compromise to restore on the fly. Ā Ā ā”The GFB Bar Ā The GFB will be your new BFF for its... Ā Ā Clean Ingredients:Ā We love that we can pronounce everything in the short list of ingredients that make this bar No flavor compromise: That being said, it packs a big peanut butter punch that we love Protein-packed snack: Each 2oz bar is a compact powerhouse, delivering 12g of protein and a healthful high-five Ā š”PRO TIPS - How to use it: As a hearty snack to keep hunger at bay on days that you've slayed a hard ride and want to make good choices toĀ capitalize on all those gains. Ā ā”4D Hydration 5 Stick Combo Pack Say hello to the cyclist's fantasy blend. 4D was concocted by an endurance athlete to include dream ingredientsĀ that act as the ultimate utility player for your body. Hereās what this dream drink is coming with: Ā Ā Instant Energy - With 150mg of caffeine you'll have to check to make sure you're not on an e-bike Laser Focus - Maca, B12, ginseng, and yohimbe will have your brain firing on all cylinders. Endurance for Days - Beet powder gives you legs of steel to go the distance. Joint Joy and Muscle Magic - Glucosamine, bromelain, glutamine, arginine, and beta-alanine heal you up while BCAAs recover you down. Glowing Skin - Aloe and vitamins have your skin looking oh-so-good. Ā š”PRO TIPS - How to use it: While this product is great for recovery, we love it for a pre-workout boost. Blend one stick in 32oz of ice cold H2O, shake it real good, and sip it 30 minutes before you workout. We usually drink half before for energy and save the other half for post-workout to give our muscles the BCAA love. Ā ā”Aahana's Rice and Lentil Bowl Itās not often we include a ready-to-eat meal, but we fell so hard for this one we couldnāt help but share it with you. You may be thinking, whatās the big deal with some rice and grains, but let me tell you, this bowl is about to rock your world in the most positive way possible! Ā Ā Flavor explosion: The perfectly cooked rice, lentils and veggies all come together in a symphony of scrumptiousness that'll have your taste buds doing backflips. Sprouted, Freeze-Dried and Rich in Nutrients The grains and legumes in this baby have been sprouted, which means all those tasty nutrients are supercharged and ready to fuel your adventures. On top of that, it's been freeze-dried, so every morsel is packed with the same delicious flavors and benefits no matter when or where you eat it. Protein Powerhouse: With a massive 15 grams of plant-based protein per serving, this bowl will have you feeling energized and strong enough to take on any challenge that comes your way. Ā š”PRO TIPS - How to use it: All you have to do is add boiling water to the fill line, let it sit for seven minutes, and presto - you've got a gourmet meal without even trying. No fuss, no muss, just nourishment on the fly.Ā Ā ā”Ascent Chocolate Whey Protein Weāre a sucker for any company that calls themselves the official sponsor of hard work. Truly, Ascent is the real MVP when it comes to fueling your grind. They use ingredients you can pronounce and use science to get the job done... Ā Ā High-Quality: Ascent uses cream of the crop, premium milk for a superior amino acid profile and is made with native whey, the least processed whey protein available today. Chocolate So Good It Should Be Illegal: Real cocoa makes this taste just like chocolate milk - but with benefits Top-Notch Muscle Recovery: Ā Recovery requires more than protein. This mix contains 25g of whey protein per serving PLUS 5.5g BCAAs and 2.6g naturally occurring leucine which helps trigger protein synthesis. Clean Eatinā: Itās free from added sugar or artificial ingredients- just the good stuff to support your mission of fueling good. Ā š”PRO TIPS - How to use it: The traditional route: We mix half a sachet after rides or a full sachet after strength training, straight into a shaker with water and consume within 45 minutes of our workout to rebuild muscles and recover for the next day. Something more adventurous: We add the powder into our baking (reduce the amount of flour by the same amount of protein you add) to make dynamo muffins, pancakes, etc. Here is a yummy recipe for chocolate gingerbread protein muffins straight from Ascent if youāre feeling inspired. Ā ā”XACT Energy Strawberry Fruit BarĀ NOSTALGIA ALERT! These gummy fruit bars are like biting into those delectable candy fruit slices from your childhood, but with an endurance athlete twist. Hereās why we love them: Ā Ā Natural Ingredients: These bars are made with fruit pulp, natural flavors, and glucose to give you natural energy like a bolt of lightning, but tastier and without the frazzled hair. Easy Consumption: Itās made specifically to be easy to eat and easy to digest. Itās so smooth, some say it slides down easier than a compliment on a good hair day. Perfect for those moments when chewing feels like too much work and something hard on the stomach is out of the question Compact Convenience: Fits in your jersey better than your phoneāand way more nutritious. Ā š”PRO TIPS - How to use it: Pop one every 30-45 minutes during intense rides lasting longer than an hourā¦or when you're pretending to listen in meetings. It's the secret sauce to keep your energy levels more consistent than your ex's mood swings. Ā ā”Eco Lips Hemp Plant Pod Windburn anyone?Ā Ā Ā Ā Soothing Relief: Hemp seed oil and natural ingredients provide essential moisture and relief to chapped lips, perfect for recovery after long rides. Eco-Conscious Cycling: The first plastic-free tube is made entirely of plants. For real. All-weather Formula: Offers protection against harsh winter conditions like dreaded cold air windburn Ā š”PRO TIPS - How to use it: Apply liberally before, during, and after rides, especially when facing the elements so you can keep your focus on the road, not on discomfort. Ā ā”Extreme Sport BeansĀ® with Caffeine These hard-hitting beans are strategic magic candy for athletes. We're digging: Ā Ā The ingredient mix: They really thought these beans through - packed with carbs, electrolytes, vitamins, and caffeine, they're like tiny, tasty power-ups that are scientifically proven to improve fluid balance, protect cells, and sustain energy The flavor assortment: Assorted flavors mean every bean is a new adventure in taste and energy. Bye, bye flavor boredom Ā š”PRO TIPS - How to use it: Pop two beans every 10 minutes during the crunch time of your workout or race. Itās like a secret weapon against fatigue. ! IMPORTANT ! Make sure you continue taking until the end to ensure youĀ don't hit that wall FOR EXTRA FUN: During hard intervals, donāt look and guess which flavor youāre eating as a way to keep your mind off the burn Ā Ā ā”Rule Breaker Junior - Strawberry ShortcakeĀ Those of you that have been with us for a while know that we'reĀ mildlyĀ very obsessed with Rule Breaker. It's a go-to snack for us because... Ā Ā Guilty Pleasure, No Guilt:Ā This innovative bar utilizes chickpeas as the main ingredient for a protein and fiber rich snack Sinfully Delicious:Ā Truly, how does something made from beans taste so dang good? Bonus: the portion size is perfect since we could eat these forever. Allergy-Friendly: Free from the top 11 allergens, making it a worry-free delight for everyone. š”PRO TIPS - How to use it: As a better for you optionĀ when cravings hit and you want to stay on trackĀ and need something scrumptious. Also ideal for packing in kids' lunch boxes for a safe, tasty snack.Ā Ā ā”Lesser Evil Himalayan Pink Salt Popcorn Air popped popcorn may just be theĀ kingĀ of athlete snacks but when you can't air pop, this is your next best bet... Ā Ā Simple Ingredients: Just three componentsāorganic popcorn, extra-virgin coconut oil, and Himalayan pink saltāfor clean snacking. Cyclist's Dream Snack:Ā High fiber, complex carbs, and ridiculously low caloriesĀ to volume ratio = WIN, WIN, WIN! Ā š”PRO TIPS - How to use it: Reach for this popcorn when you need a light yet fulfilling snack. It's perfect for those moments when dinner is on the horizon but your stomach can't quite wait. ! IMPORTANT ! NOT BEFORE A RIDE: see high fiberĀ āš¼š© Ā That's a lot... We know. You can get each of these items individually for about $54. Or you could subscribe and get this box for $32. We're not mathematicians but....Ā Ā Ā And if you already subscribe (yessssss!!!) don't forget that you can restock on the Fuel Goods marketplace and save 15% off everything. You can find your super secret discount code when you scan the QR code on the What's in the Box card found in your box.Ā Ā Let us know what you think We want to hear from you! Drop a comment or email us at feedback@theriderbox.com to: Share other ways you're using the product Ask any questions you have on the nutrition side Give any other feedbackĀ As always, it is our joy to hep you fuel your best. Here's to making every mile count! Ā Ā
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Fuel Your Run: Fuel Goods Unveils the Latest RunnerBox
Dive into this edition of The RunnerBox and find outĀ why each product is a game-changer for your runs. It's not just about what's inside the boxāit's about unlocking the next level of your running journey by knowing how to use them. Let's chase that runner's high, one awesome product at a time!
Learn moreRun Farther, Ride Faster: How Our New Partnership with Fuel Goods Powers Your Potential
2023 in a Nutshell 2023 was a phenomenal year for our Runner and RiderBox family. It was a year where our passion for running and cycling transcended boundaries, touched lives, and pushed us to new heights. We: Shipped thousands of boxes across the nation Empowered Parkinsonās Foundation Champions Launched on Amazon And unveiled our new website. But something was still missingā¦ Ā Listening and Evolving Your feedback is the guiding force that pushes us to be better Youāve repeatedly asked for two things: 1) A more convenient way to replenish your favorite products 2) A more personalized box experience. Your voice has been instrumental in shaping our next big leapā¦ Ā Introducing Our Partnership with Fuel Goods In a groundbreaking move, weāre thrilled to announce our partnership with Fuel Goods, a name synonymous with excellence in sports nutrition. This collaboration is not just a partnership; It's a fusion of visions to elevate your nutrition game. Fuel Goods is on a mission to help you remove the friction between wanting to fuel better and actually doing it. By joining forces, we provide you full the ecosystem to find great products and make sure you always have them available to fuel your best. Ā Hereās Whatās in Store for You: - Customized Boxes: Tailor-made nutrition is no longer a wish but a reality. You can customize a subscription box to fit your dietary preferences and fueling needs. - Expert Guidance: Sports nutrition is complex. Fuel Goods is here to help you reach your goals by creating you a custom box based on your lifestyle. Fuel Goods will also take the lead on our social media accounts so they share their extensive nutrition expertise with our followers. - More Variety Get the products you loved in your boxes, PLUS more fully vetted sports nutrition products so you can always fuel good - Exclusive Discounts: As a membership perk, all Runner and RiderBox subscribers will receive 15% off the entire Fuel Goods website Ā Beyond Convenience: A Leap Towards Sustainable Growth This partnership spans beyond just offering more nutrition. Fuel Goods will also become the fulfillment partner who ships all our boxes. This is a strategic move to enhance operational efficiency and keep our commitment to affordability without compromising on quality. With a larger warehouse network, we're set to streamline our logistics, ensuring that your favorite boxes arrive at your doorstep seamlessly. Ā What Changes for You? Fear not, for the heart of RunnerBoxes and RiderBoxes remains unchanged. Same quality product. Same good vibes. The essence of what we do will continue as always. Ā Embracing Change with Open Arms This partnership is a testament to our relentless commitment to providing you with the best possible products and unmatchable value. We can't wait for you to check out Fuel Goods and transform your pantry into a way to reach your goals. Here's to continuing to push boundaries together, Laura and Courteney
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Fueling Your Fitness Journey: Join Us Instagram!
We're thrilled to announce the launch of our Instagram page for Fuel Goods, your one-stop destination for top-notch sports and health goods. As we embark on this exciting journey, we invite you to connect with us on social media to stay updated on the latest trends, exclusive offers, and a community dedicated to enhancing your fitness lifestyle.Fuel Goods: Igniting Your Passion for Sports and Health At Fuel Goods, we're passionate about empowering individuals to live a healthier and more active life. Our carefully curated selection of sports and health goods caters to enthusiasts of all levels, from beginners to seasoned athletes. Whether you're into running, yoga, weightlifting, or any other fitness activity, we have the gear and equipment to fuel your passion.Join the Conversation onĀ Instagram Our Instagram page is your go-to hub for engaging content, product highlights, and a community of like-minded individuals. Here's what you can expect when you follow us:1. Product Spotlights:Discover the latest additions to our inventory and learn how these products can elevate your fitness routine.2. Expert Tips and Advice:Stay informed with tips and advice from fitness experts, helping you optimize your workouts and achieve your health goals.3. Exclusive Offers:Be the first to know about special promotions, discounts, and limited-time offers available only to our Facebook community.4. Customer Success Stories:Get inspired by real-life success stories shared by members of the Fuel Goods community, showcasing the positive impact of our products on their fitness journeys.Join us on Instagram: Fuel Goods Instagram PageLet's Connect and Fuel the Passion Together!The launch of our pages mark a significant step in building a vibrant community centered around sports and health enthusiasts. We invite you to join us on this journey, share your experiences, and connect with fellow fitness enthusiasts.Follow Fuel Goods today, and let's ignite the flame of passion for a healthier, more activeĀ you.
Learn more6 Must Have Father's Day Gifts for Cyclists
Fatherās Day is June 18th and letās be real ā there has got to be something better to get Dad than the popular, yet lethal combination of alcohol and power tools. Seriously, who decided that was a good idea? If you sometimes worry that your dad spends more time with his bike than with you, here are our favorite ideas to help him celebrate his day. 1 The RiderBox Starting at $29 Weāre shamelessy putting The RiderBox first, because honestly, what beats a box of riding awesome that is going to keep Dad happy for months. If you want a gift that is going to win Fatherās Day for a cycling dad, you just found it. 2 Ballsy Ballwash $20 With all that time spent on a bike seat, help Dad help himself with this invigorating, activated charcoal body wash that features essential oils and plant extracts that will moisturize, clean and leave him smelling fantastic. And, according to Ballsy, will ākeep the funk off his junkā. 3 Nigel Handlebar Bag Starting at $120 Okay so, hear me out... your dad needs a bag for Father's Day. But not just any bag, the Nigel Handlebar Bag! It's waterproof, perfect for snacks (and other bike gear, I guess). Plus, it's made right here in our hometown of Asheville, North Carolina. What more could you ask for? 4 Shokz OpenRUN $129.95 We LOVE these headphones. They stay as put as a couch potato in the middle of a Netflix binge and their open-ear design will allow Dad to safely jam while staying fully in tune with the noises of cars and his other surroundings. 5 A New Watrbodl Starting at $13 Yes you read that corretly - Watrbodl. This hilarious brand offers great options like this Super Big Ride bottle that will keep Dad smiling (and hydrated). 6 5x Premium Muc-Off Brush Set $36.99 This kit includes every type of brush Muc-Off make, so Dad can get excited about getting into every nook and cranny on his bike for a smooth, fast ride, while you relax in the sun with a glass of champagne (us ladies need to celebrate too).
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5 Must Have Fatherās Day Gifts For Runners
Fatherās Day is June 16th and letās be real ā there has got to be something better to get Dad than the popular, yet lethal combination of alcohol and power tools. Seriously, who decided that was a good idea? If your dad is the runningĀ kind, here are our favorite ideas to help him celebrate his day. Ā Weāre shamelessly putting The RunnerBox first, because honestly, what could be better than a box of running awesome that is going to keep Dad thinking of you all year long. This subscription box ships every other month and if you want a gift that is going to win Fatherās Day for a running dad, you justĀ hit the jackpot. Ā Help Dad help himself with this invigorating Oars + Alps soap made with Epsom salt, arnica. Ā It doesn't just clean - it rescues, it pampers, and it leaves him smelling so good, he'll have the whole family lining up for a sniff! Say goodbye to boring showers and hello to a sud-sational experience that'll have Dad feeling like a million bucks.Ā Ā WeĀ can't get enough ofĀ this horchata flavored protein.Ā Think of it like a manly chai latte that is like a high five for his muscles. We're not doing it justice, but we know dad's going to love it. Ā Loaded with top notch fuel and accessories, this box is will be dad's perfect companion to stay in shape and beat back that dad bod. From protein pretzels and muscle rubs to power-packed cookies and more, this box has your runner dad's name written all over it.Ā Ā You can't go wrong here. Get dad a fuel card that allows him to fill up with the best sports nutrition around so he's always ready for whatever adventure life brings him next.Ā Ā And there you have it, folks! Five absolute game-changers that will make any running dad's Father's Day unforgettable. Whether he's just starting his running journey or he's a seasoned marathoner, these gifts are guaranteed to put a spring in his step and a smile on his face. Remember, it's not just about the miles he runs but the memories he makes along the way. So, go ahead and treat your running hero to something special this Father's Day. Because let's face it, he's earned it. Happy gifting, and may your Father's Day be filled with joy, laughter, and plenty of endorphins! Ā
Learn more10 Gifts to Crank Up The Heat this Valentine's Day
When you're buying a Valentine's Day gift for a runner or rider, the classic box of chocolates just won't do (and will likely go straight to the trash). That's why we're giving you the inside scoop on 10 gifts that will win the day, and your BRF (best runner or rider's) heart. Flavanaturals Flavanol Chocolate $24 for a 10 pack We know we just said no to the box of chocolates. But we're saying YES! to the good-for-you-kind that makes your heart, skin AND tummy love you. BONUS, a new scientific study shows it helps your cognitive side too, erm, do you need any more reasons? The Runner and RiderBox Valentine's Day Box $39 This year we've loaded these special Valentine's Day boxes with our favorite products to make any runner and rider feel pampered and loved. So if you're looking for a one-stop-shop for all your Valentine's needs, this is it. Want to win extra brownie points? Get the gift that keeps on giving all year long with our subscription box: https://fuelgoods.com/pages/the-runnerbox KT Recovery + Wave Pain Relief $34.99 When you want to help your boo recover from their workout but you're also feeling a bit 'buggered' from yours, cue KT Tape's Electromagnetic Therapy to help relieve pain in tissue and joints. It does all the work, while you sit back and take all the compliments. DasyFly My Side and Your Side Pillowcases $13.99 How to say "you mean so much to me" while emphasizing boundaries. Dash Mini Waffle Maker + Kodiak Cakes Power Cakes $19.99 + $5.99 Could there be a better match? This mini waffle maker and Kodiak power cakes make the perfect protein-packed breakfast or afternoon pick-me-up where your loved one will think you've picked up a masters in waffle making overnight. Vooray Trainer Duffel Bag $59.99 Your favorite exercise enthusiast won't run out of room when headed out for a double training day (or maybe a potential sleep over) with this Vooray Trainer Duffel. Plenty of organization and storage for all the snacks, towels, change of clothes (and tooth brush) ;) Rule Breaker Sampler Pack $19.96 Nothing says 'I Love You' like a bag of delicious beans. Ok ok, add some other delicious ingredients to produce these soft baked treats that are so chewy and delicious you'd never know their main ingredient is chickpeas. Dirty Bird Relax Mineral Bath Soak $14.95 A hot bath, some Dirty Bird Bath Soaks, and a glass of wine - you just won all the brownie points Elemnt Rival Multisport Watch $329.99 Want to go next level this Valentine's Day? This new multisport watch created by Wahoo Fitness will deliver your favorite runner, triathlete, cyclist or swimmer a simple, yet powerful, performance advantage without all the confusing stuff. It means you don't need to explain a thing. There you have it. Our top picks to bring the heat this Valentine's Day. Have any other great ideas or landed the perfect gift? Help a fellow athlete out and leave them in the comments below. After all, less time shopping means more time training!
Learn moreAt Home Gym Series Part 6
Plyometric and Explosive Training If you have been following our At Home Gym Series, you would have built a good base of strength in your legs and core and spent some time improving your range of motion, which means you are now ready to take on improving your explosiveness through plyometric and power training. I like to sum up power as force*speed. Building strength through this series means you now have greater force - force is velocity specific and most strength work is too slow to be specific to running or cycling, so now weāre working on producing force fast! The best way to do this is movements that involve jumping. Training for power in cycling and running is a little different, the key difference being that running involves a stretch shortening cycle, where energy is stored in muscles and tendons during the eccentric phase of your stride (the part where your foot hits the ground and you absorb that impact) and then released in the concentric phase, where you press off of the ground. Cycling on the other hand has no stretch shortening cycle because thereās no eccentric load. This means, for running, weāll focus on developing this stretch shortening cycle, making each stride springier. For cycling, weāll ignore using the stretch shortening cycle during these movements and instead focus on being explosive during the concentric phase only, using no stored energy. Your browser does not support the video tag. What You Need A plyo-box or sturdy table, 12-30 inches tall A chair Ready!? LET'S GO! The Workout: For all exercises but the Bunny Hops, start with doing 3 sets of 8 repetitions The focus is on being explosive, so if you slow down or are getting tired, end the set early. This is about quality reps more than it is about quantity. For the Bunny Hops, start with 3 sets of 20 seconds. For the Step-ups, do 4 reps on one leg and then 4 reps on the other, per set. Rest a full 2 minutes between sets so you can fully recover for the next set. For Runners Bunny Hops: Starting in a standing position, with feet at their natural width apart, and jump up and down, keeping your legs straight so youāre only using your calf muscles and Achilles tendons. It is important here to minimize ground contact, which means jumping back up as quickly as you can after landing. . Squat Jumps: Start standing with feet shoulder with apart and feet turned slightly out. Squat down and jump up as soon as you reach the bottom of your squat, land and repeat. Depth Jumps: Start standing with feet shoulder width apart and feet turned slightly out. Squat down and jump up as soon as you reach the bottom of your squat,Start standing on a short box of table. Step off with on leg, landing on both feet. Absorb the landing by coming into a high squat and then jump up and forward as quickly as you can.at. For Cyclists Seated Box Jumps: Start seated in a chair, leaning forward slightly so you have weight on your feet and then jump up onto a box, landing on the box as lightly as possible, step down and reset. If you donāt have a box or table to jump onto, just jump as high as you can. Step-Up Jumps: Start with one foot on a short box or table. The proper height box will result in the angle of your upper to lower leg being 90 degrees or less. Step up with the leg on the box as fast as you can so you jump as your leg reaches full extension, land with the same foot and come back down to the starting position Lunge Jumps: Start in a lunge position. Jump up, using mostly the forward leg and land with the opposite foot forward. Other Things to Keep in Mind: Each movement should be done with caution and in control. Do not continue if any discomfort or uncertainty with movements. Alright Runner and RiderBox Fam: Stay Inside. Stay Motivated. Stay Moving. *This article is not a prescription for injury rehabilitation, if you have an injury seek the attention of a physical therapist. Perform these exercises at your own risk.
Learn moreHome Gym Series Part 5
MOBILITY TIME What is mobility? To put it simply, mobility is the ability to move through a joints full range of motion (ROM). In this post weāll be talking specifically about ankle and hip mobility as they are of particular importance to runners and cyclists (sorry triathletes, but shoulder mobility will have to wait for another post). Poor mobility can manifest itself in range of ailments including knee or back pain. Pain aside, it will also severely limit your performance. When weāre not able to access full ROM it forces us to adopt inefficient movement patterns. The two particular movements weāll talk about today are dorsiflexion of the ankle and extension of the hip. Dorsiflexion is the ability to rotate your foot towards your shin, while hip extension is the ability to extend our thigh down and back. Impact on running: Poor dorsiflexion limits our ability to absorb shock as the foot travels under us during the stride, sending forces up the chain. Poor ankle mobility also limits our ability to store and release energy in our Achilles and calf muscles, limiting our stride. This lack of mobility usually comes from tight calf muscles. Poor hip extension means that as your leg travels behind you in your stride, you have to rotate your pelvis forward and bend at the low back. You can imagine why that wouldnāt be good. Poor hip extension is often caused by tight hip flexors, which are made even tighter when weāre in a position of hip flexion all day from sitting. Impact on riding: Poor dorsiflexion can cause resistance in your pedal stroke as the foot comes over the top of the crank. If you imagine your foot around 12:00 of the pedal stroke, and your hands in the drops, there is limited space between your femur and torso. Dropping your heel allows more space, it also allows for a tangent vector of force, allowing you to recruit the powerful glute muscles as you pedal from 12:00 to 3:00. On the other hand, if there is not sufficient range of motion in the ankle, coming over the top of the pedal stroke may mean rocking hips or inhibited diaphragmatic breathing. Cycling can also cause a shortening of the hip flexors because of the constant bent-over position. We want to spend time counteracting that to promote a neutral pelvis which can help promote glute recruitment as well as alleviate strain on your hamstrings and back. Weāll also be working a bit on hip external rotation to further improve hip stability, work on tight hip muscles and allow for good knee alignment. Follow this routine before training as a warm up to bring synovial fluid to joints and loosen up tight muscles so we can access the full ROM and improve our performance. What You Need to Get Started Lacrosse ball, baseball or foam roller A table less than hip height, a rail or low ledge Ready!? LET'S GO! The Routine: Leg Swings: Stand in a doorway or next to a chair to use one hand for balance and swing your leg forward and back like a pendulum, keeping the hips neutral. You should feel some tension in your hip flexors as the leg swings back and some tension in the hamstring as it goes forward, approach that tension with each swing but thereās no need to kick up to the sky. Perform 12-15 per leg. Couch Stretch: Place the top of your foot against a couch or on a low ledge and the opposite foot out in front of you, with your ankle below your knee. You can place a padded object or a small pillow beneath the knee on the ground. Tuck your tailbone under you, squeeze the glute of the forward leg and press your hips forward, keeping a tall trunk. If you have especially tight quads, do this stretch with the behind foot on the ground. Spend 2 minutes per side. Ankle Flexion: Rest your calf on a ball of roller and move your calf over the object, looking for tight spots. Rotate your foot side to side and move the leg up and down over the object to actively release tight tissue. Spend 2 minutes per leg. Deep Squat: What we did before we invented chairs. Start standing with feet slightly turned out and squat all the way down so your butt is just off the ground. Keep your heels planted and lean forward for balance. Use your elbows to gently press your knees outward. Hold the position for 1 minute, rocking around a bit to explore the position. Elevated Pigeon: Place the outside of your foot on an elevated surface so your shin is sideways and lean over the shin. You should feel a stretch in your abductors or the side of your glutes. Spent 2 minutes per side. Other Things to Keep in Mind: Take nice deep breaths and respect your bodiesā limits, be patient and stop if you feel any pain. Jointās are not infinitely mobile, at a certain point, weāve reached the end of range of motion a joint will allow based on our skeletal structure. Do not continue if there is any discomfort or uncertainty with any movements. Alright Runner and RiderBox Fam: Stay Inside. Stay Motivated. Stay Moving. To see more at home gym workouts check out: https://www.youtube.com/channel/UCt0lKNCoynKKd7_E4Q9T7Tg **This article is not a prescription for injury rehabilitation, if you have an injury seek the attention of a physical therapist. Perform these exercises at your own risk.
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