yoga for cyclists

[beccaB]

I'm looking for a yoga class that would help me move faster and avoid injury. There are so many types. Any suggestions on what kind of class to take?

[indysteel]

Hmmm, I'm not sure what you mean by "move faster."

Any well taught yoga class will be beneficial to you in helping you gain better balance and flexibility. From there, the type of class that is best for you largely depends on your personality and what type of workout appeals to you the most. I, personally, like rather fast-moving classes. I'm also very teacher-specific in my tastes. The style of yoga isn't necessarily as important to me as the teacher. Unfortunately, my favorite teacher is taking an extended hiatus to be home with her little ones, and I haven't found anyone I like half as much.

My advice is to sample a variety of classes and teachers and see what you like. Regardless of style, I think it's very important to look for a good, experienced teacher. Because of yoga's increasing popularity, there are lot of newbie instructors out there and, in some studios and gyms, they do not emphasize proper form and breathing.

Here's a good summary of the types of yoga.

http://yoga.about.com/od/typesofyoga/Types_of_Yoga.htm

[beccaB]

Thanks! For me moving faster means riding faster, and I have had some knee injuries which means that I do a lot of thinking before I do any lower leg motion, so I won't twist the wrong way and be sorry for it later. I'm hoping I can even find some yoga classes in my area.

[indysteel]

Thanks! For me moving faster means riding faster, and I have had some knee injuries which means that I do a lot of thinking before I do any lower leg motion, so I won't twist the wrong way and be sorry for it later. I'm hoping I can even find some yoga classes in my area.

This is just my two cents, but I don't think yoga will make you faster in light of your knee probems. It can help with core strength certainly and counteract long hours in the saddle. Rather, I would suggest talking an experienced bike fitter to make sure your bike and shoes are set up correctly to account for your knee problems. The height and fore/aft position your seat, your crank's Q-factor (essentially, it's width), the placement of your cleats if you use clipless pedals, your gearing, taken collectively, will have a greater effect on your cycling strength and comfort than yoga.

As far as yoga goes, I would recommend being very careful. Definitely talk to your teacher before class about poses that are contraindicated for the kind of knee problems that you've had. Unfortunately, I've tweaked my knees in yoga before--and I don't have a history of knee problems. It's an area where I definitely have some limitations. You might look for classes that are deemed "gentle" or "restorative." And as I mentioned in my earlier post, there are a lot of instructors out there who have very little understanding of exercise physiology.

Don't let me steer you from yoga. I believe very strongly that it's a great part of any active lifestyle, but it poses it's own risk of injury.

[tulip]

I agree in Indysteel. There are alot of classes that try to pass as "yoga" but the instructors are not good, and that can lead to injury. Same for Pilates. Do your homework and ask questions of the instructors and ask around. Yoga and Pilates are great, but only if they are done correctly.

[gingerale]

May I suggest something? And you may think I'm crazy so forgive me. I'm still fairly new to cycling. But I began a rep/weights class about 3 months ago and I can tell a HUGE difference in my riding and strength over the past few weeks. I ride faster and I know I'm rider stronger on my hill work. I don't do really heavy weights. It's a group class and we do arm weights, work shoulders, squats and lunges (those REALLY help my leg work) and I feel so much stronger when I get on my bike. Just a suggestion to consider. Good luck with whatever you find!

[Flur]

+1 on finding a good instructor. I'd avoid yoga classes at gyms, at least at first (there can be great teachers there, but it's hit or miss), and concentrate on yoga studios. Many studios post their instructors bios online, and a good instructor usually will have good training listed in their bio.

I personally would not take a class with a instructor with less than 200 hours of training at a reputable school (unless, of course, they've mentored with a master). A good school will teach contraindications for certain injuries, and a good instructor will be sure to tell you "if it hurts, don't do it". I always tell my students that if something hurts and they're unsure what to do, they should come out of the pose and raise their hand, and I'll come over and give them modifications for the pose, or another pose altogether. Also, you should be able to rest when you want to. If your instructor acts like a drill sargeant, get out of there! And I recommend avoiding instructors that practice with the class. Demoing a pose is perfectly acceptable (and often a good idea), but if an instructor is doing the practice with you then they're not watching out for you.

[withm]

http://www.terrybicycles.com/detail....&c=Accessories

Here's a Yoga DVD for cyclists

[HillSlugger]

http://www.terrybicycles.com/detail....&c=Accessories

Here's a Yoga DVD for cyclists

I did the original Yoga for Cyclists this morning for the very first time (since getting it as an x-mas present). I was feeling tired and burned out and didn't feel like doing and swim/bike/run so I decided to try the video. I don't know if it will help my cycling, but I felt great afterward and am determined to make this a regular part of my training. I'm interested in a real live yoga or pilates class during the winter, too.

[SLash]

FWIW, I use yoga to stay more flexible on the bike and in general. Yoga is good for stretching hamstrings which are notoriously tight on cyclists. It also helps me to ride more comfortably in the drops since many of the basic moves focus on bending at the hips/pelvis (not the waist). Although I've taken yoga classes with a certified instructor I use a dvd (instant viewing over internet) through Netflix of Baron Baptiste entitled Long and Lean, now and do it on my own.

[Wahine]

I do yoga regularly and find it very beneficial for balancing the effects of multisport training.

I would second what others have said and advise finding a small class in a yoga studio. Once you have a good handle on what your "bad habits" and tendencies are then a DVD is fine. But it's always best to start out with an instructor in a small class setting.

I would also suggest either Iyengar (if flexibility is an issue) or Ashtanga style ( if you are looking for more core work and power).

[TrekTheKaty]

I agree with the weight lifting. Get a personal trainer consultation at your local gym (preferably a cyclist and/or familiar with knee problems), and have them set up a routine that addresses your knees. If you build the muscles around the knee, it can help stabilize them (I've never had knee problems, but this is the theory). You can also develop power through plyometrics(?) which is things such as step ups and jumping. A trainer will show you proper technique.

I hesitate to recommend yoga DVD's because everyone is correct--if you have "issues" you need a good yoga instructor who can build a program for you with modifications. However, personally I have lower back issues and I like Rodney Yee's "Yoga for back pain" and "Sports conditioning--mini yoga workouts." I've been meaning to post this mini cycling workout here, so for those already familiar with the poses, here it goes:
(purpose is to undo the forward bending of cycling and open the chest and shoulders)

backbend
downdog
left lunge
downdog
backbend
downdog
right lunge
downdog
right side angle standing
downdog
left side angle standing
downdog
cobra (twice)
hamstring stretch on your back w/ strap
Put a rolled up blanket under your shoulder blades--arms overhead

[Norse]

+1 for Rodney Yee's DVD's once you have had some Yoga instruction. Two of my favorite Yee video's are a 1/2 hour Power Yoga: Flexability and a longer Yoga for Athletes. The second of these DVD's also includes a nice, short 10 minute stretch specific for cyclists. I have a history of back issues so I also LOVE, and my biking has benefited greatly, from Peggy Cappy's back-specific Yoga DVD's.

[Norse]

"video's"? I guess I got carried away with my apostrophes.