Diane Vilarem – pedalnorth

Yoga for Cyclists – the Cat-Cow Pose with Diane Vilarem

Pedalnorth Website — Sun, 15 Dec 2024 17:06:33 +0000

Yoga for cyclists – with Diane Vilarem

The Cat-Cow Pose and Back Flexibility

Yoga for Cyclists

The Cat-Cow Pose

Diane Vilarem

Riding all day and being bent over the handlebars can cause back pain in cyclists. The Cat-Cow Pose, or Chakravakasana, is a yoga pose that will help to improve your general posture and balance, whilst also helping to stretch out those back muscles. It’s the ideal exercise for people with back pain. However, do be careful to ensure that if you have specific injuries, you shouldn’t do this pose.

The Cat-Cow Pose is very simply, an ideal exercise to help to improve the movement in your spine by stretching out the muscles gently, and by doing this, it is helping to mobilise your joints. You can do it between and before cycling, as well as during a warm down after a ride. It will help you and your muscles and help with mobilizing the joints of the body that we use as cyclists – Voila!

Who should not do cat cow pose?

You should avoid doing the Cat-Cow Pose if you have an injury to the wrist, arm, shoulder or knee. Any bad movement with these injuries might inflame the injury or cause you more issues. Rest the injury first, and then, as part of the recovery, then start the Cat-Cow Pose. Also, be aware if you have neck pain, and try to keep the neck in a neutral position. In terms of intense back pain, please, avoid this posture or only practice it under the tutorage or supervision of a certified yoga teacher. You must always be sensible with your body and learn its rhythms.

Breath slowly and relax

In terms of the actual body movements when doing Yoga; they should be slow and graceful and in time with breathing exercises. Yoga is a melodic and meditative form of exercise, that will also help with relaxation. It is a time for you to refocus your mind and body. Now – the Chakravakasana. Let’s do this – Viola!

The Cat-Cow pose involves a movement sequence between a rounded back and an arched back position – which is why it’s really good for cyclists, who will have their back leaning and twisting all ride long. Start on your hands and knees with a neutral spine.

Carrying out the Cat-Cow Pose

Make sure that you have a quiet room and a clear area, and a good mat that is soft for you. Relax and make sure that you are in the mindset as well as physically ready. Yoga is also about relaxing you and meditating in exercise, with mind and body in unison.

1. Inhale while curving your lower back, lifting your head, and tilting your pelvis up.
2. Exhale while arching your spine, bringing your head and pelvis down.
3. Repeat several times.

Here are some tips for performing the cat-cow pose

• Keep your hands shoulder-width apart and your knees directly below your hips.
• Look straight ahead and relax your shoulders away from your ears.
• Spread your fingers wide apart to help balance your body.
• You can practice five to ten repetitions at a time.
• You can aim to complete the pose one to two times per day.

You can also practice a seated version of the cat-cow pose on a chair or on the floor.

Remember, adding this to your general exercise regime, and carrying out some other riding stretches will help you to maintain a healthier position on the bike and also improve your posture of the bike. Your rides will feel better, as you will be far more comfortable on the bike. Next time, we will look at leg stretching exercises and poses.

Now though, it’s time to ride – voila!

More Yoga with Diane

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Yoga for Cyclists – The Bow Pose with Diane Vilarem

Pedalnorth Website — Thu, 05 Dec 2024 16:03:32 +0000

Yoga for Cyclists with Diane Vilarem

The Bow Pose

Yoga and Exercises for Hip Flexors

Preparing for the Bow Pose

Diane Vilarem – Lifestyle Editor

Looking at how Yoga and cycling compliment each other, we previously looked at the upper body and shoulders, in relation to that obvious contact point – the handlebars. In this blog I would like to concentrate on the next point of contact and how it also relates to other areas of the body.

Our hip flexors are key for cyclists, as the motion of cycling can cause us significant hip pain. One reason for this is the simple action of sitting on the saddle all rode long – like sitting at a chair at home, in terms of the hips. The motion of cycling and the action carried out, does not allow our hips to open fully, or to extend. In effect, because of this, over time our muscles tighten – the more we cycle, the tighter these muscles get, creating pain in the glutes.

On top of this, we must consider the piriformis muscle, which helps our leg to move outward. Due to the action of cycling, this muscle again may not get stretched as much as it needs to be worked. If this happens, it will cause you pain and tightness and a shooting pain down the leg such as Sciatica. Add to this, hip bursitis, which can be triggered if you cycle several times a week, due to the repetitive nature of the movements.

Yes, this second contact point, the saddle and how our pedal action affects our body, means that Yoga can once again help us as cyclists to keep the body movements and muscles in good condition and strong, meaning that we will feel less pain in these areas and our hip flexors when riding. Let’s take a look at a specific Yoga pose then, that will help you in these areas.

The Archer inspired Bow Pose

This is a really good pose for creating a feeling of strength in the body. It is also a good exercise for you, if you spend lots of time sitting at work. It gently stretches your back muscles, and works those important areas of the hips too. It’s not an easy pose, so work into it slowly as your Yoga flexibility develops. However, once you have the necessary Yoga base, the Bow Pose is excellent. You can also use Yoga straps around your ankles when doing this pose, to help to bring your legs closer together. Remember though, don’t rush into this pose without having some developed flexibility, as it also requires some control to slowly release the pose after you have stretched the back muscles and hips.

Main benefit of the Bow Pose

There are 5 main benefits for cyclists to doing the Bow Pose. these benefits are:

It stretches out your body and your hip flexors
It can build muscles in your back
It opens up your chest and shoulders
It improves your overall posture, and
It promotes deep and restorative breathing techniques.

Tight hips are the most common cause for hip issues with cyclists. There are some very useful exercises that you can carrot out, which will help to start to relieve the problems and start to give you more flexibility. That increased flexibility will be helpful to you with the Bow Pose; and so, these exercise would be a good place to begin, and to master before moving to Bow Pose.

Let’s take a look:

Lie on your back and bend your knees, bringing the bottoms of your feet together. Then, let your knees fall out to the side of your body, until you feel the stretch.
Move gently into a lunge position, and place the knee of your rear leg down on the floor. Now, lean forward as you keep the front knee bent at a 90-degree angle, and you begin to feel a stretch in the front of the hip.
Finally, using a foam roller on the front of the hip, stretch out and open up that muscle.

Doing these simple exercises, along with basic Yoga Practice and Poses, will prepare your body well to carry out the Bow Pose – which will help your hip flexors for cycling in the longer term.

How to do the Bow Pose

First of all, as I mentioned earlier, please consider using Yoga straps initially, to help you with this Pose, which is an intermediate pose. Also, carry out the exercises above to prepare your body for this pose, too. Now that you are ready, here are the 6 stages of the Bow Pose.

Find a quiet place and lay your mat down. Then, lie on the mat facedown. Come down on the mat, onto your belly, extending the legs behind you.
Then, bring your forehead down towards the mat, keeping your hands by your hips.
Next, bend your knees and start to slowly and gently reach back with your hands. Take a hold of your ankles on the outside. At this point, you can use Yoga straps.
Now, holding this position, start to gently squeeze your inner thighs together.
Holding this position and controlling your breathing, press your shins back, to lift your shoulders upwards.
Finally, allow your arms to slowly straighten out, and use the power from your legs to press back more, then move forward. Hold this position, relaxing your breathing.

Remember, that the Bow Pose is something to build up to, using the exercises I have suggest, as well as taking time to develop easier Yoga poses first, to develop the necessary flexibility. Once you are ready and you master the Bow, you will feel the benefit in your cycling and be able to ride with less pain in the hips and the lower back.

If you are concerned, consult your doctor or physiotherapist first, or better still, join a local Yoga class to help you to develop your core strength and flexibility. Now, it’s time again to go cycling – voila!

Rudy Von Berg Triathlete Interview

Pedalnorth Website — Sat, 16 Jan 2021 13:58:49 +0000

RUDY VON BERG INTERVIEW

The Yoga Inspired Series
by Diane Vilarem

RUDY VON BERG INTERVIEW
Diane interviews this world class
triathlete during a Yoga session

INTRODUCTION

Ranked 7th in the world, Belgian/American/Italian Professional Triathlete Rudy Von Berg is first up in this series of short yoga inspired interviews! Known for his overall high performance in all three disciplines (swim/bike/run) but less known for his Downward dog yoga skills, Rudy’s long-term goal is to put his competitors to test in Kona. Rudy had a great 2020 season finishing up with a respectable 5th place at Challenge Daytona (PTO Championship) in December.

Can a bit of Yoga help Rudy get that advantage needed to be on the podium in the championship race next year? His brick-by-brick approach to training fits perfectly with the actual need for yoga blocks to perform a yoga pose correctly when the flexibility is not there yet. A consistent yoga practice might actually help him to shave off those few crucial seconds/km needed on the run…

QUESTIONS

Please introduce yourself to our audience!

My name is Rudy von Berg and I am a 27-year-old Professional Triathlete based in Boulder, Colorado. I grew up in the South of France and I speak French, English and a bit of Italian.

We know your dad dragged you around to a bunch of races all over the place as a kid. How much of an influence has he been in your choice to pursue a career as a triathlete?

For sure he’s been a huge influence. He’s always had a passion for sports and definitely gave that passion to me by bringing my siblings and I around at many Ironman races including the World Championship in Kona multiple times. School was always important too, but he made sure we didn’t just do school and developed ourselves in the sporting area too, which I think is paramount for a happy, healthy and honestly just fun life.

What other sports did you practice as a kid?

I played soccer, tennis and basketball, on top of swimming, biking (MTB and road) and running. We would also go skiing every year, another sport that I love, especially when backcountry.

What is your racing schedule for 2021?

Tentatively it should be:
Challenge Miami March 12
Ironman 70.3 North American Championship St George May 1
Ironman France Nice June 13
Ironman 70.3 Les Sables July 4
PTO Collins Cup end of August (Professional Triathlete Organisation)
Ironman 70.3 World Championship St George
Ironman World Championship Kona Hawaii if Qualify
Challenge Daytona

Favorite race?

70.3 Nice, France

Favorite training session?

4hr ride in the Colorado Rocky mountains or in the South of France above Monaco

Favorite bike, assuming TREK goes bankrupt tomorrow?

My Custom painted Trek Speed Concept is my favorite bike. If Trek wasn’t around anymore, I’d maybe go for a Pinarello road bike.

Favorite movie?

Gladiator

Podcasts or Spotify?

Spotify. I enjoy learning more about athletes and the economics of sports in podcasts too.

Favorite book?

Predictably irrational

Which one is your favorite discipline? Please say Yoga

Cycling! Haha. I am too unflexible to say yoga, but it’s an area I need to work on.

Do you follow the Velominati rules? Guess not since you continuously break rule 42

I know triathletes might be known for not following cycling etiquette much, but I take pride in following most of them. That’s mostly because I’ve raced bikes a lot when younger, and I follow cycling on TV a lot too, and I just wouldn’t feel right for myself cycling around looking like a Jerry.

Tell us what happened in Daytona. You came off the bike in first place after an amazing ride, seemed to suffer a bit the first few kilometers on the run then came back strong, is that a correct statement?

It is semi correct. I did go from First to 5th on the run, but you have to take account that we were 15 athletes within 1’20 off the bike. So over 18km of running, a lot can change. I am disappointed with my run even though I still ran a solid pace (3’24/km). Around 3’18-20/km would have already made a huge difference in my finishing place (1st or second), and I know I can do it which made for the disappointment.

Rudy & Yoga

Do you practice Yoga? If so, favorite Yoga pose?

Not really to this point. I have done a couple sessions which told me I need to work on my flexibility. Definitely something I’ll work on in the future.

Do you have a specific diet or do you hang out at the local kebab shop? Be honest, some guy named Kevin Maurel has sent us some disturbing photos of you eating cake.

I love cake and dessert! I don’t have a specific diet and I try to eat 70 to 80% healthy and then I keep 20-30% maybe not the best but it’s important for the mind to be able to eat what you’re craving regularly because with the training loads we have, it would be really tough to eat perfectly at the same time. I don’t think it’s necessary either, a good balanced diet with some unhealthy things is great and will keep you healthy and ready to train hard.

Are triathletes nowadays more aware of benefits of eating healthy as well as alternative training like Yoga?

I think they are increasingly aware of the benefits of such activities, and especially how they all work together, for example, if you do a lot of strength work on top of your cycling training, but then you don’t have any mobility and you’re very stiff, you’re not going to run well. Activities like yoga can totally help alleviate the negatives of the other activities.

Did you feel any benefits after our first Yoga session last week? Or just pain, be honest.

Neither. I don’t think you will feel any benefits from any 1 session. It’s the same in triathlon, it’s consistent work that yields results. Consistent 3-4 sessions of stretching or yoga over months would give results but never just one session.

Tell us something we cannot find on google.

I have no self-control over eating dessert.

Who’s more obsessed with social media, you or your good friend Kevin Maurel?

We’re both a little obsessed because it’s part of our job! You could make the question an analogy to countries too, are French people or Americans more obsessed with social media? Probably Americans.

Final question, please name your favorite Yoga teacher.

Her name is Diane. She has done 5 years of yoga and is now at an impressive level. She also rides bikes and runs, which makes her prone to do a triathlon very soon.

FOLLOW DIANE’S YOGA SERIES

Click here for Yoga with Diane

Diane Vilarem – Anjaneyasana Yoga Pose

Pedalnorth Website — Mon, 04 Jan 2021 17:22:32 +0000

YOGA FOR CYCLISTS – ANJANEYASANA POSE

Diane Vilarem, Yoga & Lifestyle Editor

Anjaneyasana Pose

As we move on into Yoga, we will try several poses that each have specific benefits to you generally and as a cyclist.

A second pose I encourage you to try is Anjaneyasana which is a low lunge pose bringing many benefits such as stretching the psoas muscle, tight quads, hamstrings, groin and hips. It is also very good for opening the chest. This pose is excellent for athletes such as cyclists or runners. I suggest you practice it after every workout.

NB: Avoid this pose if you have knee or ankle injury.

1. Come into Plank Pose.
2. Start with stepping your right foot in between your hands, drop your left knee and place the top of your left foot to the floor.
3. Make sure that your left knee is directly in line with your ankle. Your knee mustn’t move forward your ankle.
4. Allow your hips to shift forward as you sink in the pose.
5. Relax your shoulders away from your ears and relieve tensions along the neck.
6. Once you have found comfort in the pose, inhale, lift your torso up and bring your arms up. Hold for 5-10 breaths. You can add a backbend if you want to increase the chest opening.
7. To exit the pose, lower your hands; place them on the floor on each side of your right foot. If your hands don’t easily reach the floor, come up on your fingertips or use a yoga block to be able to keep your back straight and not arched. Make your way back into Plank Pose, stay there for a few breaths and repeat on the other side.

Image 1: Anjaneyasana Pose

Hopefully by now, you will be beginning to feel the first shoots of benefit from the 2 poses that we’ve started with. Keeping to a regular Yoga session as part of your overall cycling and fitness lifestyle will help your flexibility and movement on the bike, as well as start help building your core. There are many fun variations that you can try from this pose. So before we finish, let’s spice up your low lunge with a twist to open your chest! Off you go…

Image 2: Anjaneyasana Pose with twist to chest

Once you are in the low lunge pose, inhale, place the opposite hand to your front foot on the mat; as you exhale, begin to twist the torso towards the leg that is lunged forward. Bend the back knee and try to reach for the foot with the opposite hand – off you go.

How did that feel? Good? Keep checking for new articles!

Diane

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Why should Cyclists do Yoga

Pedalnorth Website — Fri, 25 Dec 2020 21:01:29 +0000

WHY SHOULD CYCLISTS DO YOGA

by Diane Vilarem

CYCLING & YOGA WITH DIANE
Diane Vilarem introduces you to Yoga and it’s cycling benefits

Before we start, I’d better explain exactly what Yoga is – get ready for a brief history lesson

What is yoga?

Yoga is a discipline, which is intended to bring harmony between body and mind. The word Yoga comes from the Sanskrit root « yuj » meaning « to unite ».

The practice of yoga is believed to have started thousands of years ago, but historical evidence of the existence of yoga were seen in the pre-vedic period (2700 B.C, well before the bicycle was invented).

Contrary to some views, Yoga does not adhere to any religion, belief system or community (no, yoga is not a cult). Anyone can practice it and there are many different types of yoga (Hatha, Iyengar, Ashtanga, Vinyasa, Bikram, Restorative, etc.) which all bring various benefits for your body – which as cyclists and athletes is what we all want.

So, why should cyclists do yoga?

Not only do we spend more and more time sitting (working on a computer, watching TV, driving, etc.) but, as cyclists, we tend to adopt a posture that pushes us to arch over our handlebars and move in a forward direction. This creates neck pain, shoulder and back strain and especially tight hip flexors. In addition, sitting for hours on a saddle leads to a shorter and underdeveloped psoas muscle (if you don’t know what or where your psoas muscle is located have a look at this). Most cyclists also ignore (or have no clue at all) that they have an anterior pelvic tilt. I’ll get to that too in another article. All that you need to know for now is this – Yoga is good for cyclists, trust me!

Most cyclists unfortunately only focus on riding to the detriment of everything else. The more miles the better; right? They train a lot on the bike and don’t have time or don’t see the point in adding complementary activities to their cycling training such as yoga. I haven’t found anything yet in the Velominati bible that prevents cyclists from doing a bit of downward dog or cow pose. And since most cyclist don’t, their core strength, flexibility and upper body is generally weak. Yes, you might use cycle trainers, but they only strengthen your legs – which leaves a whole lot more of your body to think about Shortened muscles doesn’t just impact a cyclist’s efficiency but can also accelerate the development of injuries. So, why don’t cyclist (or triathletes for that matter) spend more time on flexibility? Why don’t cyclists do Yoga?

Image (1) relates to bullet point 5 below

It shouldn’t come as a surprise that regularly practicing yoga as a cyclist will help your body develop a great range of movements and increase your general mobility. Because it is important to stimulate your body in many ways, Yoga can really help cyclists on different levels and help them unlock (or more accurately unblock) their athletic potential. Here are some of the benefits:

– Core strength: whether it is now or as we age, having a strong core is vital. Most cyclists have (some) back muscles but (definitively) weak abdominals.

– Breathing: yoga enhances cardiovascular and respiratory systems for higher endurance. Translation: Yoga helps your internal system function better.

– Flexibility and posture: improve position on the bike to be able to ride with a straighter back, leading to less neck pain, a better general mobility for better performance and reduced risk of injury.

Now that we’ve got the history and reasoning out of the way, let’s talk about some Yoga positions.

Let’s start with the pigeon pose

There are many different yoga poses (most of them with funny names) that will help a stiff cyclist, and I’m going to start with a simple one called the One-legged Pigeon pose, or Eka Pada Rajakapotasana in Sanskrit. Yes, I realise that some of you will be laughing at the name, and that’s good – Yoga is fun! This pose is perfect as it lengthens (and also strengthens) the entire front of your body, and some has called it “the king of hip openers”. By doing this properly and frequently you should be able to improve your posture both on and off the bike, and if you have any sort of back pain it should have a positive effect on that too.

Image relates to bullet point 6 below

Here’s how you do it in a few simple steps

1. Get on your four legs, arms in front, shoulder width apart.

2. Slowly slide your left leg backwards, make sure it is in line with your upper body (you should now be in a bit of a forward leaning position)

3. Bend your right knee and bring it forward, put the knee on the floor next to your right hand while your foot is resting on the floor next to your left hand (this can be tricky for a stiff cyclist)

4. The key is to keep your hips aligned. If you can’t do that, use a block or towel below your right butt to keep it in position

5. Once in the pose, inhale, open your chest and lengthen your spine (move your arms backwards, push against the floor with your fingertips) and try to keep your upper body in a vertical position – see image 1 above.

6. Move your upper body towards the floor as you exhale – see image 2 above.

7. Stay in the vertical and lower position for 5-10 seconds

8. To come out of the pose slowly move both legs back into all four position

9. Don’t forget to switch legs.

Remember that Yoga is all about practicing, so take your time and do it properly. Quality before quantity. You’ll have more benefits from doing ONE pose perfectly than 10 with poor execution or alignment. In the end, yoga is more than just being able to reach your toes, right?

Image (3) for more advanced students wanting an intense stretch

So, what are you waiting for? Take 10 min and try this pose now!

Over the next few articles, I’ll guide you through more Yoga for cycling, and help you to become more flexible, increase your core strength and ability and to understand the relaxation benefits of Yoga too. So go… get active with Yoga and let’s get fit and ride together.

Why not follow me at my Instagram profile and keep up to date with my Yoga and Cycling lifestyle – simply click here!

Diane

CLICK HERE FOR ANJANEYASANA POSE

Read Diane’s second article in her Yoga series

Yoga for Cyclists with Diane Vilarem

Pedalnorth Website — Mon, 21 Dec 2020 21:15:40 +0000

Yoga for Cyclists

As cyclists, we’re always looking for new ways to build our strength, speed and endurance. It’s natural – after all, we’re athletes in the main. Many cyclists will have stretching regimes after a ride, and the really switched on riders will build stretching and flexibility sessions into their fitness planning. Have you ever thought about Yoga for cyclists though – and if not, why not. Like stretching, Yoga has so much to offer cyclists in terms of reducing soreness and aching muscles after a ride, and it can also help with mental relaxation too – which is why we think that cycling and yoga go together like… well, like cyclists and coffee ;). Many world level cyclists and athletes use yoga as a key element in their training – for flexibility, strength and core.

Flexibility is important for cyclists, and doing Yoga as a cyclist can help you with your riding posture and technique, removing aches and pains and helping you to maximise your core muscles and your cycling performance. These techniques are what Diane Vilarem teaches top athletes, and which we want to share with you.

Diane Vilarem: Yoga teacher and cyclist

Time to talk Yoga for Cyclists

Time to talk yoga and cycling then, and to open up your body and mind and the benefits for cyclists doing yoga, as we begin our journey into a better well-being together. First of all and importantly, yoga helps your movement and breathing, opening up access to the tools that you’ve had lying dormant which will allow you to take control of your breathing and to be better able to control your heart rate – meaning better and more stable fitness performance. It will also keep your muscles and ligaments more supple and reduce the likelihood of injury, meaning more time riding – that got you interested didn’t it! Add to this the mental well-being and increased mindfulness, then you start to wonder ‘why haven’t I tried yoga before!’ Don’t worry, we’ve come to your physical and mental health rescue, as we explore the benefits of yoga for cyclists – say hi to Diane, our Yoga Instructor and all around cool cyclist from the south of France.

Diane is here to get you into a yoga state of mind as a cyclist and to help you to help yourself into a better lifestyle – with cycling and yoga at it’s heart: time to get flexible, as Diane Vilarem guides you through Yoga for cyclists!

When in doubt, pedal it out!

Inspiration is all we need

I want to inspire you to be the very best version of yourself, with my lifestyle articles, nutrition and recipes, and tips on where to ride – as well as my Yoga articles for cyclists – let me guide you to your own positive place. Yoga is also a great relaxation tool in your busy daily lives; as well as being a great form of exercise. When we feel positive and we’re active in our lifestyle, then everything just fits well. So join me, and let’s cycle into the future together!

CLICK ANY IMAGE BELOW TO READ DIANE’S BLOGS

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Diane Vilarem – pedalnorth

Yoga for Cyclists – the Cat-Cow Pose with Diane Vilarem

Yoga for cyclists – with Diane Vilarem

Yoga for Cyclists

The Cat-Cow Pose

Diane Vilarem

Who should not do cat cow pose?

Breath slowly and relax

Carrying out the Cat-Cow Pose

Here are some tips for performing the cat-cow pose

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