The Best Massage Ball Exercises for Cyclists

June 29, 2022 by Guest Post

If you are currently a Dynamic Cyclist subscriber the use of a ball, of some sort, has become one of your primary self care tools. Nothing feels better than TFL release, am I right?! But this little addition to your stretching and mobility programs can be something you take on trips and races as your own personal deep tissue masseuse.

I always bring a ball with me on trips and races. It’s relatively small, light and easy to pack and is the next best thing to a foam roller. At the end of a 20 hour riding day nothing feels better than to sit down and roll out the muscles and fascia. Here are some ways you can use one to help settle the legs down after a long day in the saddle.

Rolling out the quads: Simply sit on the ground with your legs straight out in front of you. Take the ball in your hand, roll it up and down your quad, pressing deeply into the muscle. You can dig right into your adductors and IT bands as well.

Shin and Calf: Still sitting, take the ball and roll it up and down the muscles on the outside of your lower leg. You can also place the ball on the ground underneath your calf and apply pressure to roll that area out as well. Spend time pressing on the more tender spots to facilitate release.

Glutes: Just like you would with a foam roller, place the ball on the ground, place your glute on top of it and roll around. This can be pretty gnarly as the ball applies a lot more pressure than the foam roller. Simply place more weight on your feet and hands to reduce the pressure. You can also do this against a wall to better control pressure.

TFL: Cyclists can really suffer here. To find the TFL, place your finger on the front of your pelvic bone. Slowly move down and to the outside of the thigh until you feel a ropey muscle that is the width of a finger. It may be tender to touch. You can roll the TFL with the ball by hand or you can use the ground or the wall to really dig in.

Shoulders, Back and Scapulae: Place the ball on the ground or use a wall to focus pressure on various knots in these areas.

Feet: Place the ball on the ground and while sitting, roll the bottoms of your feet from the heel to the ball to give yourself a lovely foot massage.

Arms: After being on the bars all day, simply rolling the ball over the muscles in the upper and lower arms can feel great and will get the blood circulating again.

For something so small and unassuming, the cork ball can really help in relieving tension in the body. It’s cheap, light, portable and really effective at finding those spots that need the most attention. Check your local yoga shop to see if they have them or you can pick them up on Amazon for less than $20.

Written by Steve O’ Shaughnessy – Distance Cyclist & Podcaster

A Bit About Steve

Hi, I’m Steve O’Shaughnessy, born and raised in the town of Deep River, Ontario. I first moved west in the early 90’s and made Whistler, British Columbia my home. Years later and after careers in retail, information technology and coffee roasting I’d find myself with a wife and family in Invermere, British Columbia.

I started cycling in my 20’s after moving to Whistler, and what a place to learn to ride mountain bikes. I was a guide on Whistler Mountain well before its absorption by Intrawest. I spent most of my time on singletrack and still love a rip on the trails every now and then, but lately, riding distances has become very attractive to me.

In 2018, I rode the BC Epic 1000 and finished in (4d 4h), in 2019 I rode an ITT of the Lost Elephant (2d 15h) then again in 2020 on my single speed, where I finished in 2nd (2d9h30m) behind Justin Hettinga. 2021 was the year of my BC Epic yoyo when I also raised a modest $2000 for the Masaka Cycling Club. A huge personal challenge for me that was also a great success.

In 2018, after the tragic loss of Ryan Correy, I picked up the Bikepack Canada podcast and put out 23 episodes before branching out to start my own podcast, My Back 40. As a podcast producer and host, my mission is to bring listeners inspiring conversations about bikepacking, ultra endurance racing, training, nutrition and the mental health benefits of this awesome activity.

I enjoy writing and recording conversations with inspiring people. If I have learned anything after over 100 conversations I’ve had, it’s that everyone has a story and can inspire. I have also learned that we are all so much more capable than we give ourselves credit for.

Check out Steve O’Shaughnessy’s podcast ‘My Back 40’!

What Is RAAM Besides The Race Across America

March 7, 2016 by Wade Shaddy

The Race Across America will be celebrating its 35^th year in 2016, making it one of the longest continually running bicycle races in America — and you may not have even heard of it. Outside Magazine calls RAAM, “the toughest endurance race in the world”. It’s so tough in fact that only about 200 racers have ever finished it.

It’s a Category by Itself

RAAM shares similarities with other long distance cycling events — but it’s in a category all by itself. For example; there are no rest days or stages. It’s 50 percent longer than the Tour de France and the winner normally completes it in about a third of the time. Those familiar with the RAAM scoff at comparisons to the Tour de France which covers a mere 2,300 miles and allows racers to sleep each night before beginning the next morning.

Go The Distance

Riders race through 12 states, traverse the Mojave Desert, the Colorado Rockies, and climb a total of 170,000 feet — or about four times the height of Mount Everest. The 3,000 mile-plus race must be completed in a maximum of 12 days — which averages out to 250-350 miles per day.

Clock Runs Continuously

The clock runs continuously in the RAAM which means time spent sleeping counts. Winners generally average an hour or less of sleep each day and pedal the rest of the time. Christoph Strasser from Austria, the current record holder, said he had slept fewer than six hours altogether, or about 45 minutes per day.

How it All Began

The idea of a bicycle race across the United States can be traced back to George Nellis. In 1887, Nellis crossed the United States on a 45-pound iron high-wheel bicycle with no gears and with pedals on the front wheel. Nellis crossed America in just under 80 days following established railroad routes.

It Became a Challenge

About every ten years the record would be broken. In the early 1970’s, John Marino realized how fast a bicycle could be ridden across America and the modern movement of trans-national cycling competition had begun. Other riders started challenging Marino and by 1982 a group of these riders decided they were ready for a head-to-head race.

The First Year

The first year of the RAAM, the race then was called the Great American Bike Race, four riders lined up on the pier in Santa Monica and raced to New York City. Lon Haldeman was the winner. Since that time the race has been run every year, always west to east. The contemporary RAAM now begins in Oceanside, California and finishes in Annapolis, Maryland. With its mid-June start date the RAMM utilizes the summer solstice to provide racers the maximum daylight hours.

Strasser Rules

The Guinness World Book of Records has this to say about the RAAM; “The fastest crossing of the USA by an individual, as set during the Race Across America (RAAM), was achieved by Christoph Strasser (Austria) in 7 days 15 hours 56 minutes cycling from Oceanside, California, to Annapolis, Maryland, from 10 to 18 June 2014.” In 2013 Christoph Strasser became the first person to cross the USA coast to coast in under 8 days when he finished in 7 days 22 hours 11 minutes. He had previously won the race in 2011, posting a time of 8 days 8 hours 6 minutes. The race route varies each year and Strasser’s average speed of 16.42 mph is also a record in terms of average speed, far better than his 2013 speed of 15.6 mph.”

The Support Crew

A good rider needs a competent crew — ten or eleven members — and an RV. The crews job is to ensure that racers focus all efforts on riding. Part of the job includes pulling up beside him or her to hand them food. A typical daily meal might be a 10,000 calorie-per-day-liquid diet and about 3 gallons of water. Crew members also undress and bath racers during rest times and keep them updated on tactics and weather conditions.

Women and RAAM

Almost all ultra-endurance events have a low percentage of women, typically less than 20 percent. RAAM officials encourage women to participate and include a category for them. They know that women’s bodies are built for endurance and women have proven they’re capable of very strong performances.

Racer Categories:

Racer categories include something for everyone, similar to any other cycling event.

Solo Racers – one Racer racing the entire distance and single riders are forbidden from drafting or riding in packs
2-Person Team – two Racers sharing the entire distance
4-Person Team – up to four Racers sharing the entire distance
8-Person Team –five to eight Racers sharing the entire distance. Tandems are considered one ‘Racer’ in this context
One tandem would be in the Solo Tandem category, two tandems would be in the 2-Person Tandem Team category

Age Categories

Under 50
50-59
60-69
70-74
75+

Gender Categories

Men
Women
Mixed – indicates there is at least one male and one female member. This applies to 2- person and 4-person teams. Tandem teams must have an equal (50/50) number of males to females. There are no gender categories for 8-Person Teams, all are listed as Open Division

Be Prepared

It’s not uncommon to encounter gravel patches, rain and hail, slick roads, sandstorms or tornadoes, and traffic jams. Two riders have been killed and one paralyzed in traffic accidents but no challenge is more taxing than the physical side. Cramps, tendinitis, and dehydration are common, especially during the race’s second half.

The Biggest Challenge

The biggest challenge racers report is sleep deprivation — that’s why few racers ever finish. Because there are no set stages, the winner of RAAM is typically the rider who can keep riding the longest with the least amount of sleep. Riders suffer extreme sleep deprivation going far and above what most people can imagine. Some racers hallucinate. Racers can be awake, riding, and still hallucinate or experience a reality shift. Crew and race officials are constantly paying attention to a racer’s condition. If officials or crews feel that a racer is past the safety margin they will stop the racer for a sleep break.

2016 Registration

Anyone can register for the 2016 RAAM. Once the registration is complete and the entry fee is paid — it’s expensive at just under $4,000 — you’re good to go. The start dates are Tuesday, June 14 for Solo racers and Saturday, June 18 for Team racers. Good luck.

10 Great Snacks For Cyclists

September 14, 2015 by U.M.

We all know that the right nutrition is vital for any sporting activity. After all, eating the wrong foods could lead to you failing to get the energy that you need for those big pushes and can even negate the fitness gains that you make from the exercise if taken to extremes.

While everybody has their own ideas about what makes a great eating regimen for a cyclist, those who enjoy rides that cover long distances will know that it is vital to have a few snacks handy to keep yourself fueled at all times. Here we take a look at ten snacks for cyclists that will keep you covered throughout the journey.

Isotonic Sports Drinks

Making sure that you stay properly hydrated is extremely important when you are cycling. Dehydration can catch up to you quickly if you let it, and can cause all sorts of health issues that you should aim to avoid. An Isotonic sports drink not only replenishes your water supplies, but also allows you to retain moisture more effectively.

Bananas

There is a good reason why so many people recommend a banana when you are exercising. It is one of the best snacks for cyclists because it is high in carbohydrates and potassium, allowing your muscles the ability to use fuel more efficiently. This will increase your pedal power in addition to filling the gap. Many proclaim that it is the way to avoid and cure cramping as well.

Cereal Bars

A cereal bar is perfect for if you just want to fill a gap while you are riding. They require no preparation, are fairly healthy and usually taste great as well. Pick a favorite brand and make sure you have a couple handy for long distance cycling.

Peanut Butter and Jelly Sandwiches

If your ride is going to be long enough that you anticipate stopping along the way for a decent break, there are few better snacks to bring along with you than peanut butter and jelly sandwiches. The bread makes for a good source of carbohydrates and the peanut butter provides protein and fats, giving you plenty of energy to burn when you get back on the bike.

Energy Gels

Energy gels have become particularly popular in recent years because they can help to refuel you when you are tired without leaving you feeling bloated. Pick a brand that tastes good to you to get the absolute most out of them.

Trail Mix

While it may be a little messier than some of the other snacks on this list, trail mix offers dried fruits and nuts that combine to give you a solid shot of carbohydrates and potassium. Just be aware of any allergy issues before you pack it.

Energy Bars

Much like cereal bars, energy bars make for a quick and efficient snack that you can gobble down while you are riding. However, they usually offer a more concentrated boost in energy, so they are good to eat when you feel your muscles flagging and need that extra little boost to keep going.

Jellied Sweets

Jellied sweets are great to take along on the ride as the sugars will keep your energized, plus they make for a good little snack for cyclists if you only want nibble at something. Keep a pack in your pocket and dip in when you feel the urge or a bonk coming on.

Beef Jerky

If you’re getting a little sick of eating sweeter foods, a good bit of beef jerky offers some fat and protein, so you can have a little more energy to burn when you are riding. Just be aware of the fairly high sodium content before chowing down. These can also be a little more difficult to digest so make sure you don’t eat too much!

Dried Fruits

Dried fruits taste good but they are important for also keeping your body’s sugar levels topped up during the ride. Couple that with the vitamins and minerals that fruits have and you have the perfect snack for cyclists.

What about 10 foods to eat after a long ride?

Tips For Long Distance Cycling

August 5, 2015 by U.M.

Long distance cycling can be more than a little intimidating, especially if you have only ever used your bike for the daily commute into work. However, it is an excellent sport and one that is ideal if you want to build your overall fitness and endurance levels.

There is a lot of information about what you might need when you head out for a long distance ride, so here we will look at the essentials, plus a few of the things that you probably won’t need along the way.

What You Need

Clothing – Ideally you want clothing that is lightweight and easy to pack, so that you can switch to appropriate clothing depending on the conditions. Plan your route in advance and have an idea of the appropriate clothing for the route, as packing too much that you don’t need will only make the ride harder than it needs to be.

Panniers – Panniers are perfect for storing all of the essentials that you will need for the tour, but try to keep your weight load between the 20 and 45 pound mark to ensure a stable ride. Pack to a 60/40 ratio in favor of the front pannier to ensure the bike stays balanced throughout.

Miscellaneous Equipment – The extras that you pack will really depend on the trip, but if you anticipate being on the road for a number of days then you should bring a small first aid kit and some tubes, tires and tire patches as an absolute minimum. Make sure you are stocked with plenty of food and water, or that your route stops by areas where you can grab more when you need it. Sunblock, sunglasses and bike repair tools are all excellent choices to fill your pannier as well.

What You Don’t Need

An Expensive Bike – Long distance cycling isn’t as restrictive as some people make it out to be, so as long as your bike is sturdy and able to handle most conditions you should be fine. As long as you are comfortable and the bike can handle the load then it should be okay.

Vanity Items – If you’re going to be spending days riding, there’s no point packing hair product, makeup and other vanity items, as they will just add to your load and make the ride difficult. Is anybody going to care what you look like in the few seconds that they see you zipping past them?

Mechanics Knowledge – You don’t need to know the ins and outs of bike repair to go on a long tour. As long as you can patch a puncture and are aware of most of the basics you should be able to get along just fine. Watch a few tutorials online but don’t worry too much about having perfect knowledge beyond the essentials.

Your Training

Build Up – Don’t just assume you will be able to handle the distance based on your current fitness level. Look at the cycling plan and work your way up to being able to cover whatever distances you have planned for each day.

Recovering Properly – If you train yourself intensely right up until the point of your ride you may find yourself too exhausted to complete it. Aim for your training schedule to be at its peak intensity a couple of weeks before the ride, and then taper down with easier rides in the weeks running up to it so that you recover properly.

Nutrition – On your longer training rides you should be aiming to figure out what you need on a nutritional level to handle long distance riding. Try to eat something every hour and make sure you keep yourself hydrated at all times so that you can maintain peak performance levels.

Planning Your Route

When planning your route you need to ensure that you have the most up-to-date maps so that you don’t run into the unexpected along the way. New roads or alternate routes can throw a spanner into the works very quickly and nobody wants to spend their ride getting lost.

There are also plenty of guidebooks available, which should help with the planning stages. Ideally, you want to be able to enjoy the experience, so don’t plan to just ride on uniform main roads as you may find you get bored. Try a few smaller roads so that you can see something a little different every so often.

Finally, earmark any important areas along the way that you can use for recovery or that you simply want to see. The cycling is important, but the experience is right up there as well so take a little time to drink in your surroundings.

Do you have any tips for long distance cycling?

Cycling 100 Miles or a Century

May 23, 2014 by Lee Agur

Cycling 100 Miles – Century

So you want to tackle cycling 100 miles (also known as a century)! Riding a significant distance takes more than physical endurance; it takes mental stamina. But with the right training and a good strategy, there’s no reason you shouldn’t be able to complete a 100 mile ride, and then some!

Training For a 100 Mile Ride

It all depends on how fast you want to go…

Important things to keep in mind when looking for a training plan: Your skill level, time you have to dedicate to cycling and how long of a time period you have before you want to cycle the 100 miles.

If you want to do well it will take several weeks/months to prepare for a ride this serious in magnitude. Training should consist of more than just long rides. It should also include intervals that are faster than race pace and other types of speed work. Speed work is what builds your lactate threshold, allowing you to bike for longer distances easier.

A typical plan will have a couple interval/speed training days during the week with an endurance ride on the weekend. The Complete Book of Long Distance Cycling has training plans tailored to beginners, intermediates and seasoned pro’s.

How Long Does It Take To Ride 100 Miles

Riding time varies largely on terrain and experience level, a 100 mile bike ride can take anywhere from 4 hours to 10 hours. That’s a long time to be on a bike!

Before 100 Mile Ride

Drive the 100 mile route so you know what is coming ahead or better yet (if you have the opportunity) practice on it. Do it in sections, noting every detail, what gear you have to be in and when, where to carry your speed, where to push it and where to hold back.

Make sure to eat a carb rich meal of approximately 400 calories at least 3 hours before your ride, (sometimes that involves waking up at ridiculous o’clock to eat before an early start time) and are sufficiently hydrated.

During the 100 Mile Ride

Fueling up before the ride is essential, but sustaining your energy level is just as important. A proper hydration and nutrition plan should be practiced during your training rides to figure out what you need and when you need it. Before you begin the century ride you should know how much to eat and drink every hour. A rough guideline to start from is… one bottle of sports drink, and one or two gel’s or gu’s washed down with water for every hour of riding to avoid bonking. Look to consume approximately 350 calories per hour of riding.

I cannot stress the importance enough about starting off slower than you think you should. When you push yourself too fast in the beginning (which many of us inevitably do) all the blood you have will be going to your legs leaving very little for digestion. The question then is not if, but when will you bonk. The food and drink will build up in your stomach and slosh around undigested, the glycogen that your muscles require to keep working will not be delivered. So… race your pace not someone else’s… don’t blow up!

During a century your body will be in one position for quite some time, so things are likely to get a bit uncomfortable. To stave off tension and keep things loose, you need to move around. Ease your grip on the handlebars change your hands’ positions every so often to prevent numbness. Stand up on your pedals once in a while. Avoid locking your joints and make it a point to stretch now and again.

After Riding the Century

You did it! You accomplished your goals and completed something most people only dream of. But you’re not done yet. Recovery can be just as important as training in helping you to avoid injury and muscle soreness.

Immediately after the ride, take some time to cool down. Don’t just hop off your bike and call it a day. Ride at a gentle, easy pace for 10 to 15 minutes to allow your muscles time to wind down.

Your glycogen stores will be depleted once you finish, so it’s important to eat something right away. Opt for something rich in carbohydrates to replenish your glycogen, and protein to repair your muscles. The ideal ratio for recovery is 4:1, or 4 grams of carbohydrates to 1 gram of protein. Don’t skimp out on rehydrating. A good sports drink can replace lost water and electrolytes.

As soon as the next day, you can go for a recovery ride. A recovery ride should be nowhere near strenuous or challenging. Its sole purpose is to help you recover. If you’d rather not hop right back on the saddle, go for a massage. Massage has been proven to help with recovery after an intense period of exercise. What’s more, you’ve earned it!

Training Plan

If you are looking for a century training plan, begin with the “The Complete Book of Long Distance Cycling“. The century training plan will give you century training tips, long distance cycling nutrition information, mental approach to riding a century and advice on training.

Enjoy the ride.