From Pilates to Pedal: How I Prepared My Body for a 10-Hour Cycling Session to Hum Vela Luka for muscle power and decrease post-pain 🚴 👣🧗‍♀️🏊🏻‍♀️

Dobardan from Croatia! 🇭🇷 I hope you’re soaking up your summer breaks. Are you planning any trekking or cycling adventures in the next few weeks? If so, I have just the routine for you. Honestly, this routine can help with anything.

This year, Alen and I took on the challenge of biking to a small town called Vela Luka, some 30 kilometers from where we were staying. By car it seemed easy, but on a bike it was a whole different game – we underestimated hills, rough terrain and general elevation which made us push our bikes quite often. That nasty European heat wave did not help either.

A few times we were thinking of giving up and on the way back were looking for any mode or transportation to get us back – boat, taxi, anything. But we are both competitive, so we made it work and finally got back, exhausted. Out of 60 kilometers we were supposed to cover by bike, we walked uphill 20 kilometers. Took us total of 10 hours. Ouch!

Thankfully, I prepared my body two days before to minimize the post-ride pain. Below are all the details of how I prepared. These exercises also helped my legs push through those last few meters up the mountain when it seemed we were scaling a vertical wall. I’ll also share which specific mat exercises became my favorites and supported my muscles.

💡Please note that consistent movement throughout the year is crucial for steadily building overall strength.

For this class, you’ll need:
– A pair of dumbbells (I’m using two 1-liter water bottles)
– 0.5kg – 500ml water bottle – Great for beginners
– 1kg – 1-liter water bottle – Strong upper body
– 1.5kg – 1.5-liter water bottle – For those who know their strength

– A glass water bottle for foot exercises if you don’t have a ball

Start here:

 Standing Exercises

1. Balance and stabilize your ankles and massage your feet 👣 (00:30)
2. Open Your Spine (01:54) – Standing to roll down x Arm circles x 2 rounds.
3. Chest Expansion (05:44) 🚴 🏊🏻‍♀️ – To reverse the hunched back position, 3 x sets right and left.
4. Calves Muscle Release (07:25) 🦵 – To avoid cramps.
5. Standing Knee Folds (09:27) – For psoas love x 5 each side for trekking muscles. 🚴 👣🧗‍♀️🏊🏻‍♀️
6. Neck Movement and Release (10:30) 🚴 🏊🏻‍♀️ – To keep neck pain at bay if you have a backpack.

💡Make sure to hydrate and take electrolytes in hot weather.

Recline Exercises

1. Knee folds: 12:02 – Keep the psoas awake
2. Arm circles: 13:36 – Keep your shoulder mobile and fascia hydrated
3. Upper Body Curl: 14:57 – Keep the neck happy 🚴
4. Knee Sways: 15:53 Keep your spine and deep hips muscles mobile
5. Leg slides: 16:35 – Lengthen your spine.

Building your strength is vital 🔑 don’t skip this crucial part, 17:00 – Mat Workflow

Here are some reminders of how these exercises help your muscles :

Roll up x8. Keep your ankles flexed to continue elongating your calves and hamstring muscles.

We use our legs in many ways than our upper body, so doing leg circles, trees, and moving the ankles should help us maintain our hip, leg, and lower mobility.

• Single leg circles: Hydrate your hip joint. Check out a tree from the reformer brought on your mat. 

• Rolling like a ball and Stomach series: Beyond keeping your abdominal muscles strong, these exercises also help with the digestive organs.

• Spine Stretch: Use a few more exhalations to find your rhythm.

• Extension: Swan, Single, and double leg kicks are “muy importante” exercises. It would help to balance your flexion exercises for strength and neck alignment.

• Side kick series: These exercises help those powerful leg movements. Seriously!!! You need them more than you think.

I am incredibly grateful for my mat practice, especially now, seeing how my body and lungs support my activities. ❤️

Keep moving, and enjoy your summer adventures! 🚴 👣🧗‍♀️🏊🏻‍♀️

Xo 

 Jeanique

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