Posts
1743
Joined
8/30/2007
Location
Lehi, UT, USA
Edited Date/Time
1/22/2012 9:25pm
I posted the ride report on Monday, so some of you know but I did my first Hare and Hound race last weekend. It was 100 miles of whooped out, dusty, twisty, rocky heaven. But I finished, and that was my goal.
Anyway, when I go on long rides, not necessarily racing, but single track, desert rides or any type of riding where I stand up for long periods of time the musles in my lower back eventually turn into a big lump of throbbing nastyness.
Anyone else experienced this?
Are there anyways to fix it...like Kidney Belts (remember those?) I've never used one before, but will the extra lower back support help?
Or do I just need to get in better shape?
Anyway, just asking.
Anyway, when I go on long rides, not necessarily racing, but single track, desert rides or any type of riding where I stand up for long periods of time the musles in my lower back eventually turn into a big lump of throbbing nastyness.
Anyone else experienced this?
Are there anyways to fix it...like Kidney Belts (remember those?) I've never used one before, but will the extra lower back support help?
Or do I just need to get in better shape?
Anyway, just asking.
Also, core exercises. Every day.
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Also....just going for long walks or a kind of "fast walk" really helps after time as well. They take a good couple months to tone everything up , but you won't regret it....best thing ever is to tone your mid-section ( core)
As for sitting down over the bumps, it could be, I guess. But I tend to stand up almost all the time, except for corners and really smooth sections...until my lower back starts hurting, then I sit more.
I don't wear knee braces, just knee/shin gaurds....you think those will cause it?
So sit ups, and kidney belt...I'll give it a try.
Link: Core exercises
Kidney belts? Honestly, I have always worn one but Id question whether or not you can actually get them tight enough to do any real good...
Thanks JT
I have a really big smith machine here at the house along with an Elliptical trainer. the smith system i have is the older model of this one >> http://www.bodysolid.com/Home/item.cfm?id=522
You don't have to own one of these , if you have a gym around your neck of the woods.
I do a couple certain excercises for my core and they are
1. using the lat pull down ( with a rope) standing on my knees and pulling the rope from above my head , down to my elbows onto my knees. the weights actually help pull you up and have no back strain , it's all pulling power.
2. ) leg raises from a standing position , you can do one leg at a time and just rotate left , right , left , right.
3. Crunches , with my arms folded over my chest , touching right elbow to left knee and then left elbow to right knee.
4. squats with no weights to start out with and work your way up.
5. side laterals ....using the lower lat extension on the smith machine , i have it facing one side of my body , gripping a single handed grip. Standing strait up , i then bend towards the machine , and then strait back up again. WARNING....go at these extremely slow and VERY strict. You can hurt your back if not done correctly , but they will work your sides like no other excercise on the planet.
also....even though the Elliptical trainer doesn't do much for your mid section ( but will help to lose fat overall) i try and keep my mid section "flexed" when using it , and it seems to help work those areas as well. I try and hit the Elliptical trainer 3 times a week for about 45 minutes and a medium strength , and it works really well for lungs and heart workout. I try and stay at "least" at 90% of my maximum heart rate after about the first 10 minutes.
When you are strengthening your lower back , ALWAYS take it slow and easy until you know your limits. The key is to balance the muscles all the way around from your stomach , side muscles and lower back. IF you get to strong in one area , you can adversely affect the other areas understand? You want to keep them all on par with each other. It takes a while , but if you do it right , it will help you in ways you thought we're long gone since you we're young.
I myself , LOVE working out and staying in shape. It did nothing but help in my racing as well , unless i gained to much size , then it kind of hindered my riding....didn't feel fluid.
take care of your back the best you can , because once it's damaged , it can be really hard to ever get it back to working properly.
If you have any more questions , please feel free to ask Titan. I am not a professional trainer , but i do have a lot of experience with what my own body is capable of , and it's something i have always enjoyed doing. Besides the fact , it can do nothing but improve your riding strength if done correctly.
I appreciate the invitation to ask you questions when needed. I've never been big on "working out", I've always played sports (basketball, usually) and ride as much as I can. And that was enough when I was younger...now that I'm older, I guess that isn't enough (though I don't play ball or ride NEARLY as much as I used too). Anyway, so I'm severly lacking in knowledge in that area.
Pit Row
But i am however going to try a kidney belt for extra support.
I do core exercises, but have sciatic problems. Best thing so far is some yoga stretching my wife showed me.
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