Recovery for Cyclists: 5 Simple Exercises

Exercise Routine for Better Recovery

Time

6 minutes
5 exercises

Release tension in the front of your thighs and relieve heavy legs after cycling.

Front of Thigh Massage

Start in a forearm plank position . Place both legs on the BLACKROLL® just above the knees . Slowly roll out your thighs by pushing yourself forward and backward along the^BLACKROLL®.

The movement comes from your arms.

Tip: For this exercise for cyclists, we like to use the BLACKROLL® BOOSTER. The vibrating massage stimulates muscles and fascia even more effectively.

Product

Booster Set

Seconds

Body part

Lower Body, Thigh

Training Goals

Relieve tension in your hip flexors caused by sitting while cycling.

Hip Flexor Massage - Right

Start in a prone position with your forearms propped up. Extend one leg straight back; the other should be bent and resting on the floor. Place the roller under your hip bone.

Create a forward/backward motion using your arms and the bent leg.

Tip: If you want to increase the pressure slightly during this exercise, hold the roll in one spot and then pull your heel toward your buttocks. Hold for a few seconds and then release.

Product

Standard

Seconds

Body part

Lower Body, Hips

Training Goals

Relieve tight calves from “pedaling.”

Calf Massage

Sit in a long-seat position and place your calf on the BLACKROLL® TWIN so that it is centered on your lower leg.

Now push and pull yourself back and forth on the foam roller using your arms so that it rolls along the muscles of your calves.

Tip: Thanks to the indentation in the middle, the ^BLACKROLL® TWIN is particularly well-suited for treating the calf muscles. When used in combination with the BOOSTER, the massage effect is further enhanced.

Product

Twin

Seconds per side

1 / 60

Body part

Lower Body, Lower legs

Training Goals

Relieve tension in your lower back.