Sprint cyclists|Yoga|Stretching|Stretching|Stretching|Yoga
November 8, 2018

5 key stretches every cyclist should do

Cycling can be pretty strenuous on your joints and muscles. If you don’t stretch and loosen yourself up then you could end up with a pretty serious injury, potentially hindering your ability to hop on the bike whenever you want. Do these 5 stretches before and after cycling to give yourself the best chance of avoiding injury.

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Downward facing dog

A real favourite to yoga enthusiasts and cyclists alike, downward facing dog is a great one for stretching out your lower back and your hamstrings.

Since cycling power is generated in your core and lower back, these are areas that can often become tight and fatigued so it’s great to stretch and loosen these areas, releasing the tension built up after hours in the saddle.

By @roxsyoga via Instagram

How? It's a nice and simple stretch. Start on your hands and knees and then slowly raise your hips up by straightening out your legs. Tense your quads and push your hips back to really stretch out your hamstrings and calves. Keep thinking about pushing your heels towards the ground to keep your legs and spine as straight as possible.

Bridge

Another one for loosening your lower back and working the legs too, the bridge pose will work your core slightly more and also stretch out your glutes, both very important after you’ve been churning out some miles on the bike.

By @thelittleislandyogi via Instagram

How? Lie on your back with your knees bent and your feet planted close to your bum. Take a deep breath in and as you breathe out, lift your pelvis up until you form a flat line from your shoulders to your knees. You can join your hands underneath you for extra support.

Glute sits

Testing both your balance skills and your glute flexibility, glute sits are great for really stretching out the powerful muscles at the back of your legs. Your glutes are the hardest working muscles when it comes to cycling so make sure you pay them lots of attention.

By@livelearnyoga via Instagram

How? Sit on the edge of a chair and bring one foot over the other knee so your ankle is resting across your knee. With your back as straight as possible, slowly lean forward and you will start to feel the stretch on the back of your thighs and in your bum.

If you’re feeling adventurous, try it without the chair to test your balancing skills and work your core that bit extra.

Upper trap stretch

When road cycling, you will be leaning forward with your weight being held partly through your shoulders. This means that your shoulders muscles and your traps will likely be holding a lot of tension after you get off the bike. Make sure you stretch out your neck and shoulders so you don’t wake up the next morning in pain.

By @evantj26 via Instagram

How? Either sit or stand in a neutral position and place your left hand behind your left hip. Then put your right hand on the left hand side of your face and gently apply downward pressure so that you start to bring your right ear down towards your right shoulder. Keep going until you can feel the stretch down the side of your neck. Then repeat on the other side.

Be careful not to push it too hard/far and damage your neck.

Cat / Camel

This one is great for really loosening the bottom of your spine and relieving lower back stiffness, which is very common after long rides.

How? Start on your hands and knees and slowly alternate between arching and rounding you back. Breathe deeply as you do it to ensure a full range of movement and do it slowly without forcing it as this can damage your spine and the surrounding muscles.

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How to enjoy training, triathlons and progress, with Tej Thaker

Get set for serious training and triathlon inspiration. Our interview with Tej Thaker had the team at Let’s Do This HQ shaking up their training rituals and exploring new races to take part in.

Get set for serious training and triathlon inspiration. Our interview with Tej Thaker had the team at Let’s Do This HQ shaking up their training rituals and exploring new races to take part in. As well as being a Team GB AG triathlete, triathlon coach, and duathlete, there’s one more thing Tej has under his belt that fascinated us: sweets. And cake. In fact, Tej’s love for all things sweet led us to realise that his success is largely down to his ability to enjoy himself. Here, he shares how you can do the same. 

How did you get started with triathlons?

I started with a super sprint which is the shortest one, then worked my way up and got the triathlon bug. My first super sprint I took on was a race that included a 400-metre swim and I think it was only like a 10 or 12K bike ride, followed by a 2.5K run. Really short distances, but this made for a good entrance into triathlons. Once I got the triathlon bug I went from super sprint to sprint, to Olympic distance, half Ironman, then Ironman.

What’s been your favourite triathlon so far?

Well, the best triathlon I've done – it's a bit emotional – I lost my brother in 2018, and I did one in his memory. I’m a triathlon coach so for this one, I coached 90 people from the age of 9 to 65. We did training sessions at Lee Valley Olympic Park and in the Olympic pool, and went to Shepparton for open-water swimming and park run events. That was probably the most emotional and best race that we did because there was so much feeling behind it. 

What’s your favourite thing about triathlons, running, and/or cycling?

For me, it's all about the racing and the community aspect. I love when you go to a park run event and everyone’s there, having a good time. I also love the geeky side of going in hard with my training and trying to get faster. It takes so long to get a little faster, but I really like that. Once I realised that I just need to be consistent; put my trainers on, go out for a run, get out for a bike ride, that’s when I really began to enjoy it. No one's ever done a training session where they feel bad for having done it, so you need to just do it. 

Do you have any tips when it comes to training motivation?

Focus on having fun, rather than getting lost in the stats. As you get into triathlon and into running and cycling, it can be quite geeky. It can feel intense when everyone's talking about their pace, speed and distance. For me, there’s fun in just putting your shoes on and going for a run or a bike ride. It doesn’t always have to be about the distance or pace. When you focus too much on the numbers and the details it can take the fun out of it and you can lose interest or become disheartened. Who cares about that stuff if you had a good time?

What's your favourite running or cycling route?

I do a lot of cycling around Richmond Park because I'm based in London. I find it hard to go out somewhere where it doesn't take me over half an hour to get to because I have a young family now. I can get to Richmond in 20 minutes, and then I just do loops there, which I actually really enjoy, despite the monotony. 

What's your best advice for anyone starting out?

  1. Just start. Start really easy and make it achievable. By starting small you’ll be less tempted to procrastinate. Once you’ve got going, then you can challenge yourself to level-up and set yourself goals.
  2. Enjoy yourself. This is the most important thing. It's all about consistency and enjoyment. If you don't enjoy it, you're not going to be consistent. 
  3. Buddy up. By training with a friend or joining one of the hundreds of run / cycling clubs, you’ll find that you’re held accountable for your own progress. 

What's in your running belt or your backpack when you go on a long run?

Sweets. You know the pockets [in running clothes] that sports companies will advertise as a credit card holder? In mine, I've got just sweeties - soft raspberry drumsticks and stuff like that. I also keep my keys in there. I wear a Garmin too, all the time.

Have you got any pre or post training rituals? Do you do anything in particular for beforehand or when you come back?

I always have cake. I actually make my own now as I really enjoy baking (at the moment, I’m really loving this ginger cake recipe I’ve found). Plus, making it yourself means you can enjoy it fresh out of the oven. I do overnight oats, so make it the night before, and then I have it after my training session, followed by a zen moment.

Do you have any other pre or post-race rituals? 

Normally, if I'm doing an early morning long run, I just go off empty. I'll have a coffee, and that's about it. For post racing. there's nothing that I consistently do; other than make sure I'm getting good fuel in. I mean, as much as I love cake, having good protein is important. It's easy to think that you have to be really strict with yourself when you're doing a sport at any level, but you don't need to. 

Any events on your race calendar that you’re particularly looking forward to?

I've got the European Duathlon Championships in Portugal, so I'm looking forward to that. I'm really excited about it. I used to put a lot of pressure on myself to have a big race for the year but something switched in my head and I’ve realised that for me, it's more about consistency than taking on big races. Now my goal is just to better my times. I'm trying to get my 5K time down. So to answer the question, the European Championships is my big race for the year, alongside lots of little races and a few 5K runs, which I'm looking forward to.

If money were no object which race would you do?

I'm gonna do a couple of days cycling in Italy. So I plan to go to the Dolomites. Another thing I really wanna do is some days of the Giro, and the Tour de France. I’d prefer to do the Giro, because, coffee cake and pizza. I'm not a big fan of French food and for me, the race I do depends upon the food sometimes. 

What's your favourite event you have ever done?

The Dorney Lake triathlon, because it's got a lap circuit and closed roads. It's where they hosted rowing in the Olympics. The atmosphere is great because it involves just doing laps around the lake and there’s a really nice, family environment with ice cream vans around, kids enjoying themselves, people with their dogs. A real community environment. And the land is flat, which is a key detail for cycling and running. 

There we have it. We found Tej’s interview so insightful, particularly when it comes to staying grounded in ourselves and tracking our own progress, rather than getting lost in comparison. Oh, and keeping sweets in those coin pockets in your running shorts – genius. If Tej has inspired you to take on an event, check out the best triathlons on Let’s Do This and why not sign up? Until next time, we’re off to bake a cake to eat before our next training session – #balance.

7 key staples for carrying your running essentials

7 key staples for carrying your running essentials

Trainers? Check. Water? Check. Long-distance running essentials? Before you start upping your mileage, check you’ve got these 7 key staples that’ll go the distance with you.

One of the many great things about running is that you need little more than a pair of decent trainers, comfortable running clothes and a water bottle to get started. When you begin going the distance, though – endurance races, marathon training, or trail runs, for example – you’ll need to think about taking extra gear, including plenty of food, water, energy gels, suncream, a camera, and so on. Here, we look at seven key clothing and accessory staples that’ll see you through every running scenario.

1. Hydration vest - SPLURGE

For a hydration vest that goes the distance, reach for the ADV SKIN 12 by Salomon. Designed with endurance races and long-distance runners in mind, this one’s packed with practicality and promises not to weigh you down. For on-the-go water access, it carries 12 litres in the two soft bottles (included). Plus, it boasts extra space for a 1.5 litre reservoir. Not forgetting somewhere to stow your other running essentials, it features an expandable storage compartment, one back pocket, two front zipped pockets, two shoulder pockets and one stretch top pocket. What more does a run-thirsty athlete need?

2. Hydration vest – SAVE

For a budget-friendly alternative to Salomon’s vest, try this lightweight hydration pack by UTOBEST. It has space for two 350ml soft flasks to the front and is compatible with a 1.5 litre bladder to the back. Alongside the two water bottle pockets, it features one main compartment and three small storage compartments for keeping those little extras safe. Plus, with reflective strips to the front and reverse, this vest packs an extra punch when it comes to running or riding in dark conditions.

3. Running armband

Who said you can’t keep in touch on the track? A smartphone armband like this one by Ronhill says otherwise. This is the easy way to keep your phone closeby so you can run hands-free, whilst still tapping into the tech that spurs you on – whether that’s your tracking apps, favourite tunes, telephone calls, or all of the above. Simply strap it on, secure it and you’re ready to run.

4. Waist belt

A good running belt will take care of your possessions without slipping, bouncing, or chafing whilst you’re in motion. This FlipBelt is a reliable option, with its pull-on, buckle-free design and slip and bounce-free fabric. The moisture-wicking material stays soft and dry even when you’re working up a sweat, whilst four pocket openings provide the perfect drop-off for your earphones, phone, cards and cash. An internal key loop provides extra peace of mind, even amidst the most overgrown trails.

5. Triathlon tribelt

Triathletes, have you ever wished for an easy way to secure your race number in place during transitions? A triathlon belt is your answer. It’s a stretchy waist belt that buckles shut so you don’t even know it’s there and it allows you to quickly and prominently display your number during your swim, run and cycle. This ZONE3 design boasts all of the above, plus three loops to store your energy gels in. Handy.

6. Storage-ready shorts

Sure, you can slip on a decent pair of shorts and complete your run in comfort, but these men’s High Point 2-in-1 shorts by Brooks are the smart, storage-ready option for gents looking to blaze a trail. Designed especially with trail running in mind, this pair features a 360-degree waistband pocket for packing in the snacks – as well as larger items, like soft flasks. The functionality doesn’t end there. Split sides enhance your range of motion for those uphill climbs and overgrown trails are no problem, either; the superior ripstop fabric stops unwanted tears in their tracks - even in the most rugged environments.

7. Pocket leggings

Leggings with pockets are always a firm favourite with runners. Easy slip compartments offer the perfect place for cards and a phone. There’s a reason this Zero Gravity pair by Sweaty Betty have been voted “Best Leggings” in the Women’s Running Awards. Not only do they wick away sweat during intense sprints; they feature a back zipped pocket for safe storage and two side slip pockets for easy on-the-go access to your essentials. Finished with a flattering high-waisted design, adjustable waist and bum-sculpting technology, you can count on this one-and-done wonder pair to boost your running, storage and body confidence game.

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How female-only run clubs are empowering women runners

This International Women’s Day, we've partnered with Brooks to meet two women who, after joining run clubs, Gorp Girls and Club 99, feel empowered to achieve more as women in sports. Now, they hope to inspire other women to enjoy all that outdoor exploring has to offer. We catch up with them to find out what they love about running, being part of a female sporting community, their top training tips and more.

This International Women’s Day, we've partnered with Brooks to meet two women who, after joining run clubs, Gorp Girls and Club 99, feel empowered to achieve more as women in sports. Now, they hope to inspire other women to enjoy all that outdoor exploring has to offer. We catch up with them to find out what they love about running, being part of a female sporting community, their top training tips and more. 

Phoebe and Helmi have always been keen runners. In fact, the sport has played a key role in their mental health. Phoebe grew up in the picturesque county of Cornwall. “I always loved exploring when I was little”, she tells us. “I have an active family so running and swimming was always what we did growing up. I found it therapeutic and it helps my mental health”. Meanwhile, Helmi started running when her grandmother became ill. “I ended up doing my longest run ever, going from a 5K to a 30K because I was using running as a way to process what was happening”, she says.

A sense of understanding, security and empowerment

Since joining run clubs, (the Gorp Girls and Club 99) both women say they’ve felt a greater sense of belonging within the female sporting community. “There’s no pressure to perform and people are considerate”, says Helmi. “There’s a shared understanding of the different challenges that we face as women. For example, safety and running or walking at night. Also, the outfits. I want to wear tiny running shorts and a sports bra when it’s warm, which can sometimes be more uncomfortable when you’re around a group of men”, she continues. Phoebe agrees: “It really gets you out at nighttime and feeling like you’re safe in the city which can be really hard for women at times. When you’re with a group of women, you feel empowered and that really transfers to real life as well. When you have a really strong body of women behind you it inspires you to do other things”, she says. 

Alongside the empowerment she finds in the community spirit of a female run club, Phoebe tells us that it enhances her sense of self care and self love. “I have met so many amazing people through running. I’ve also found a bigger love for myself, because I’m looking after my body when I run. I feel like running is self care and self love. As well as an appreciation for nature, I have seen so many beautiful scenes”, she continues.

Runners’ highs, mental health boosts and self esteem

Running clearly plays a huge role in maintaining healthy, happy lifestyles for these ladies. Phoebe enjoys the feeling of escapism: “I love the freedom of getting out of my head and into my body”, she says. “It's such a freeing thing to dedicate that hour – or even half hour – to yourself. We lead busy lives and our brains are split into so many pieces, so for that hour or however long I’m running for, I know that time is entirely dedicated to me and that really inspires me to keep going”. Helmi admits that she doesn’t get runner’s highs after every run “but when I do, I feel like I’m flying – it’s like main character energy”, she tells us. 

Phoebe notes how her strength and endurance has improved since joining the running community and this brings a great sense of pride. “I can get out and do a 20K run now. It’s definitely a challenge, but I feel such pride after I’ve done that. I love that running allows me to take risks and really push myself”. Helmi agrees that running has helped her in all aspects of life. “It makes me feel more confident and has brought me new friends. It’s helped my mental health, made me fitter, made me stronger – both mentally and physically. It’s helped me in every way”, she says.

6 top tips for female runners

It’s great to see Phoebe and Helmi’s passion for running. Since finding an extra confidence boost within the female running community, they’re thriving. So, do they have any training hacks or tips for fellow female runners? Here’s their top six. 

  1. Stretch.  “I need to stretch, always, before and after [a run]. I sometimes forget and I know that’s really bad, so just honouring your body by stretching before and after is really important” – Phoebe. “Yes, always stretch. Even when you can’t be bothered and you want to just jump in the shower. It’s going to save you a world of trouble” – Helmi. 
  2. Go out early. “If you just get up a bit earlier you can fit it in. Even if it’s just a 2K run. It doesn’t have to be long. A quick 15 minute run can completely change your day. You begin with that attitude and it flows through to the rest of your day” - Helmi. 
  3. Make no excuses. “Put your shoes on and get outside. Don’t think about it too much. It’s amazing to think of the relationships you’ll find and the happiness it will bring to your life. Don’t overthink – just get involved” - Phoebe. 
  4. Don’t stop! “If you’ve started to run and feel like you have to stop, don’t. Just slow down! Even if it feels like you’re slow motion jogging, just slow down instead of stopping. It doesn’t have to be all or nothing. Even when you think you don’t have the energy, running gives you energy. So always remember that, when you’re thinking of the excuses not to do it. Future you will feel better!” - Helmi. 
  5. Beginners, get comfortable running – then join a club. “Before joining a run club, get used to running on your own. Not because you’ll be left behind, but because it’s not fun when you feel like you’re struggling. Once you’re comfortable, just go for it. There’s always going to be someone who is in a similar boat to you” - Helmi.
  6. Don’t focus on speed. “Fast doesn’t always mean the best. Sometimes the slow paced, long runs feel a lot better on my body than when I absolutely peg it. For me I’d much rather get slow, longer runs in and listen to my body. I used to not listen and just go hard. My body wasn’t ready for that” - Phoebe.

In the case of Phoebe and Helmi, confidence comes from clubbing together with like-minded women – but the right gear certainly helps. We asked for their thoughts on the latest collection from Brooks, as both are wearing pieces from the collection. Phoebe is wearing Brooks’ running shoes, which she tells us are “so light and the cushioning is incredible”. In fact, she’s impressed with the full range: “The shoes, the leggings, the shorts, the track jackets – you can really tell every single detail has been thought about and that Brooks put themselves into a runner’s mindset. That’s so important when you're making running products because, say you’re doing a long run or an ultra, if the product quality isn’t good, that’s going to affect your outcome”, she says. Helmi meanwhile, is rocking a neon pink jacket – also from Brooks. “I have other running jackets which can feel crunchy or loud when running. This is so smooth. It’s easy to run in very light and waterproof”, she says. 

So, what’s next for Phoebe and Helmi? Both fancy an ultra marathon. Phoebe would like to challenge her body and see how far she can go. “Also to discover and explore new places. Running is such an amazing way of exploring the city”, she says. Helmi is keen to travel for her first ultra: “There’s one happening in May in Finland, which a couple of the other girls in our run club are going for. Also, because I’m Finnish, it would be quite cool to do that in Finland”, she says. 

So, whilst being a female in the sporting community can still come with its downfalls, Phoebe and Helmi highlight the empowered route to running with confidence. “Women continuing to hold space and be unapologetically themselves and crushing it – as well as people appreciating them for who they are, is SO important”, says Phoebe. We couldn’t have worded it better ourselves. 

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