Torso Stretches
I notice when I’m riding my bike that I’m really tight whenever I turn to look over my shoulder. Even though I’ve got a Varia rear radar detector (affiliate link) which notifies my bike Garmin (affiliate link) that a vehicle or another cyclist is behind me, for safety reasons seeing what’s back there is an important part of cycling. To improve the situation, I’ve been doing a few stretches to increase my toro flexibility. I’ve quickly discovered there’s a fine line between stretching and overdoing it. Even the most gentle stretches leave me sore the next morning and moving like the little old lady I’m fighting hard not to become.
Just like gaining strength takes time, so does gaining flexibility so I’ll continue with my stretches and gradually add new ones to the mix. Currently I’m doing downward dog, cobra, child’s pose, side reaches, and that stretch where I sit on the floor with one leg extended and the other bent at the knee with the opposite elbow placed on the lateral side of the knee as I rotate away from the bent knee (what’s it called anyway?).
Overview of the Week
Before getting into each day’s workouts, here’s an overview of my workouts from this past week. Scroll beyond the infographic for daily details…
Sunday
Cycling: 28 miles
• Average speed: 16.4 MPH
• Bike: Life Fitness Lifecycle GX Spin
• Surface: N/A
• Elevation gain: N/A
• Start time: 8:46 AM
• Location: basement
• Weather: 62°
• What I wore: bike shorts and jog bra
Foam rolling: 10 minutes
Frigidly cold and with snow covered roads and trails, there were no safe outdoor biking options so I had no choice but to hop on my spin bike (affiliate link) for some cardio satisfaction. After my ride I treated my legs to some intense foam rolling with my RumbleRoller (affiliate link).
Monday
Strength training: 1 hour of total body
Tuesday
Cycling: 12 miles
• Average speed: 16.6 MPH
• Bike: Life Fitness Lifecycle GX Spin
• Surface: N/A
• Elevation gain: N/A
• Start time: 6:18 AM
• Location: basement
• Weather: 61°
• What I wore: bike shorts and jog bra
Foam rolling: 10 minutes
Wednesday
Strength training: 1 hour of total body
Walking: 2 miles untimed
Thursday
Cycling: 15 miles
• Average speed: 16.4 MPH
• Bike: Life Fitness Lifecycle GX Spin
• Surface: N/A
• Elevation gain: N/A
• Start time: 6:04 AM
• Location: basement
• Weather: 62°
• What I wore: bike shorts and tank
After two weeks away it was nice to be able to workout virtually with Kim once again. Worth noting, it was the first time we both worked out together indoors since late May 2023.
Collage credit: Kim
Friday
Strength training: 1 hour of total body
Balance and stretching: 45 minutes
Cycling: 20.66 miles
• Average speed: 13.9 MPH
• Bike: Salsa Warbird
• Surface: paved
• Elevation gain: 594 feet
• Start time: 1:33 PM
• Location: W&OD Trail Ashburn/Leesburg loop
• Weather: 77° and partly cloudy
• What I wore: bike shorts, s/s jersey, and fingerless gloves
After a busy morning with clients and teaching a class, I was downright giddy to get outside for an afternoon ride in the unseasonably warm wether.
Saturday
Running: 5K
• Average pace: 10:29 minute/mile
• Elevation gain: 128 feet
• Start time: 6:23 AM
• Location: neighborhood circle
• Weather: 49° and partly cloudy
• What I wore: shorts, s/s shirt, ear warmer headband, and gloves
Walking: 2 miles
• Average pace: 14:54 minute/mile
• Elevation gain: 106 feet
• Start time: 7:06 AM
• Location: neighborhood circle
• Weather: 48° and mostly sunny
• What I wore: shorts, s/s shirt, nylon shell, down coat, ear warmer headband, gloves, and mittens
Stretching: 10 minutes
With a busy day ahead, I woke early up for a run. It felt great to be out running without worrying about icy patches on the road, and especially good considering I was able to wear shorts and short sleeves in the mild temps.
Last Week’s Blog Posts
In case you skipped checking in on my blog this past week, here’s what you missed…
- • Sunday – Weekly RunDown: January 7 – 13 and January 14 – 20 / A RunDown Twofer Including Cycling in Florida and Cautiously Running in Virginia
- • Tuesday – 290-Mile Florida Coast to Coast Bike Tour Recap
Questions:
- • Did you have an unusually mild warmup? ~ Yes, and it was delightful!
- • Do you have any tight areas that you have to spend a lot of time stretching?
- • Did you run in race this weekend? ~ No
And that’s my rundown… Have a great week!
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I’m linking up with Deborah at Confessions of a Mother Runner and Kim from Running on the Fly for their Weekly Run Down. Be sure to check out not only the hosts’ posts, but those of the other great bloggers joining in on the fun!
Disclaimer: This post contains affiliate links which means if you click on the blue product link and then make a purchase, I will receive a small commission for referring you. You will pay no more or less for the product; however, Amazon will show their gratitude for my referral by paying me.
So much stretching needed!!
Last week, someone challenged me to touch my hands behind my back (one arm coming from the top, the other from the bottom). No way I could do that!
But you are right, it takes time to gain flexibility, just like strength training.
What’s the weather forecast like for next week?
I think I may have overdone it yesterday because today I am so stiff and it hurts to twist. I took today completely off and hope that helps. I can clasp my fingers behind my back when my right arm is on top, but not when the left is on top. I used to be able to do it both ways. 🙁
This week’s weather forecast is for highs in the mid-40’s and lows in the 20-30’s.
It seems as though a lot of us need to do more stretching. I noticed my shoulder bothering me again…I was doing so well with my mobility work and lately I’ve been slacking off…
We are back on the mild side of things…thank goodness! It’s been really gloomy tho.
I still do PT exercises and stretches from years ago because I’m afraid to stop. LOL
It’s lovely to have the indoor bike for a second option, isn’t it? Those 70+ temps sound very nice! What a treat after a period of cold weather with snow. We have ok-ish weather here for late January but I can’t wait for spring to come.
I tend to get tightness very easily in my calves and hamstrings and I do some dynamic stretches or other mobility eercises. Right now my back is very stiff after the last few weeks’ lifting and then going from that to not move at all because of the flu. I really need to get moving this body soon!
Yes, I so appreciate having my spin bike as an option.
Hope you start to feel better quickly!
I hope your stretches help. Are you seeing any improvement or is it too early to tell?
Thanks, but I think I may have overdone it. I’m very sore today.
How nice that you could take advantage of your good weather last week. It must have felt great!
It felt amazing to get outside on my bike without bundling up!
Test comment
My calf gets tight now that I’m running with an uneven gait…
Ii walked a (local free) race today with a friend – in the cold rain!!
Yes, it was warmer than last week but not really warm.
Be careful that you don’t end up with another injury from running with the uneven gait.
I’ve been trying to be good with stretching, but there’s always a tight spot somewhere!
You logged a lot of miles on your home bike this week!
Right? And wait until you’re older. It just keeps getting worse.
Okay Deb- I left a comment earlier which didn’t go through. This time I went directly to your blog without going through the link. Let’s see if it works!
Bingo! Thanks for trying again without going through InLinkz.
Like a lot of others, my stretching game could use some work. I DO stretch consistently, but I know I should be stretching more (longer periods, and also throughout the day or even before bedtime). I went to my first-ever bike expo yesterday, and it was HUGE!!!! They later announced the 2024 RAGBRAI route (at the same place, but you needed a dinner ticket to get in for that). We’ll have to chat about that on Thursday 😉
Oh, I can’t wait to hear the details!
You have some great habits – I made need to follow suit, especially on the daily stretching! Great job with your workouts! Nice to see you and Kim making it happen virtually. I just foam rolled focusing on glutes and calves and WOW was it long overdue!
Janelle @ Run With No Regrets recently posted…Weekly Run Down: The Longest January Ever!
Thanks, Janelle! The older I get the more important those daily habits are in keeping me moving comfortably. 😉
Ooooh! I love that are running and cycling right now! So awesome!
yes, it got hot this week. I hated it and I’m glad the temps dropped.
My hips are always tight. I should spend more time on them, but I don’t.
I ran an awesome 5K on Saturday! I can’t wait to share!
Jenn recently posted…Races, Road Trips, And Recovery
How great that you had a fun race over the weekend!
I need stretching because after the incident at my shoulder I cannot anymore go to the swimming pool. I’m also doing a light stretching to increase the flexibility of my upper body and, like you, I noticed that even the most gentle movement leave me sore the next morning.
Of course the same doesn’t happen after a run.
These days everything seems to leave me sore the next morning. 😉