Back in the Saddle
by Jonathan Cane
After a winter of reduced riding, it’s tempting to just jump back on your bike and go, as if your inactivity never happened. Keep these guidelines in mind and you’ll be safe, healthy, and back up to speed in no time.
-Easy on the gearing. If in doubt, err on the side of a smaller (lighter) gear. Cultivate and use your leg speed to increase power, rather than relying in big gears. This will protect your knees
-Check your position. Typically, a rider gains a little flexibility and loses a little weight during the season. (Or looking at it the other way, loses flexibility and gains weight in the off-season). Trying to jump right back on your bike in the same position you were riding at the end of last season may be a mistake. Consider raising your bars and using a slightly (1-2 cm) shorter stem temporarily. That will help ease the strain on your back and neck.
-Give it time. Don’t expect to regain your fitness and speed right away. Figure on two weeks to make up for every week of inactivity. Trying to aggressively make up for lost time is likely to be counterproductive and set you back. Being patient is hard. Being overtrained or injured is harder.
-Scan the bike. While my main concern is getting my riders up to speed, it’s important not to neglect the bike. Aside from removing the dust layer, make sure to check that your cables are all in tact, brake calipers centered, bars/stem, seatpost/saddle are properly tightened, and your drive train is clean and properly lubricated.
Want more tips? Grab a spot in Matt McCulloch’s Cycling X Over, a masterclass for cyclists and avid spin class goers on Wednesday, 4/22 at Kinected!
Want to delve deeply into working with neurological conditions? Our next kinectED workshop Pilates for MS™ & Neurological Condtions
with Meghann Koppele, MS
will cover the MS disease process in depth, as well as issues common to many neurological diseases. Included in this course:
- the MS disease process will be covered in depth along with common issues among many neurological disorders emboldening participants to work with these populations
- learn how do assess and work with some major MS symptoms such as balance difficulties, spasticity, tone, single side weakness, bladder problems and gait abnormalities
- learn the principles and applications of neuromuscular rehab and neuroplasticity in exercise
- develop skills to help create “detour circuitry” in the brain and spinal cord to work around the nervous system damage and to create better compensatory patterns
- learn hundreds of exercises with modifications for advanced clients as well as clients with limited mobility, including wheel chair bound clients
Dates: Fri, 3/20: 1-7pm, Sat, 3/21: 10am-4pm, Sun 3/22: 9am-2pm; Cost: $750 (early bird discount $675 until 3/1/2015); CECs: Kane School & PMA = 16 hours
Miho Urisaka, PT, DPT, OCS graduated from the University of Southern California with her doctorate in physical therapy in 2009. She is board certified as an Orthopedic Clinical Specialist from the American Physical Therapy Association, and has further pursued her education through additional coursework from the Institute of Functional Art, Jones Institute, and JFB Myofascial Release. Dr. Urisaka brings years of personal experience from training in gymnastics, karate, competitive ballroom dance, and snowboarding. She specializes in treating amateur and professional performers from Alvin Ailey American Dance Theater, Avenue Q, Hubbard Street Dance Chicago, and many others.
Miho Urisaka will be filling in for Katherine Tan while she is on maternity leave. She will be working on Tuesdays and Fridays from 8am-1pm
. Book a session with her now
Rosalind is an instructor with over twelve years experience practicing Pilates. While using the method to successfully rehabilitate total knee reconstruction she discovered that a strong grounding in Pilates allowed her to safely pursue fitness in many forms for the first time. After years as a client at Kinected Rosalind earned her Mat and Equipment certification at the Kane School of Core Integration. She is devoted to helping her clients find strength, length and stability by integrating the core principles of Pilates into a well-rounded fitness experience that is challenging, mindful, and fun. Rosalind lives in the East Village with her French Bulldog, Hippo.
Fave muscle: My favorite muscle is the diaphragm. Once we find our diaphragmatic breath it becomes so much easier to access the deepest layers of the core and truly stabilize the spine, particularly the lumbar spine. Moreover, when the diaphragm moves evenly and easily with our breath the kidneys and adrenal glands get a delightful massage which everyone needs, especially New Yorkers!
Preferred Prop: My preferred prop is the foam roller. I use it both for mobilization (rolling out the thoracic spine, quads, etc) and also for adding balance and instability challenges when exercises like bridging and planking start getting too easy!
Fun fact: Fun facts…make me uncomfortable. Maybe that’s fun?
We sure think so! Get on Rosalind’s schedule today.
Work your way from the bottom up in our upcoming kinectED workshop The Foot: Understanding Standing with Marcia-Elizabeth Baker-Thompson, MS, LAc. In this workshop, learn how the biomechanics of the foot can contribute to pain and disorder higher up the chain. Marcia-Elizabeth will also share basic reflexology and manual methods to enhance your work and personal practice, as well as equipment choreography tailored for the topic. Also in this workshop:
- Learn how to manually identify skeletal anatomy of the lower extremity
- Learn manual techniques for stabilizing the foot to address the most commonly occurring pathologies of the foot including but not limited to pronation/supination, bunions, inversion sprains & fallen arches
- Develop visual and manual assessment skills to restore alignment to the foot while adding to your battery of verbal and manual cueing skills
- Establish a basis for treating the foot vis-a-vis its relationship to and impact on the hip and SI joint
- Create individualized protocols for your clients and have them reviewed by Marcia-Elizabeth and fellow participants in a supportive learning environment
Date: Saturday, February 14th: 1:30-5:30pm; Cost: $225; CECs: Kane School = 4 hours
Sign up today!
We’re starting off this new year with tips to make your healthy habits stick. Do you want to work out more but use your kids as an excuse as to why you can’t? Now use them as the excuse TO exercise by integrating them into your workout! You’ll get the chance to fire up your core & they’ll get the chance to go for a fun ride.
January’s exercise of the month:
Rolling like a ball, the full version with toddler (aka Rolling Like Jules!):
- Seated, tuck toddler in your lap
- Flex knees and place feel on the floor
- Depress shoulders
- Inhale, flex abdominals and flex spine
- Exhale, roll back along spine onto your thoracic, roll back up to seated to balance*
- Inhale, repeat
*If you’re advanced, your toddler can wave his or her arms!
January 22, 2015 in at home, exercise of the month, for dads, for dancers, On-the-road, Video included!
Tagged daddy and me, exercise with toddler, family-friendly exercise, mommy and me, rolling like a ball
We’re starting off this new year with tips to help make your healthy habits stick. Want to work out at home more but use your kids as an excuse not to? Now use them as the excuse TO exercise by integrating them into your workout! You’ll get the chance to fire up your core & they’ll get to go for a fun ride.
January’s exercise of the month:
Rolling Like a Ball, modification with baby (Reece!):
- Seated, tuck baby in lap
- Flex knees and place feet on the floor
- Use arms to hold baby in place across your torso
- Stabilize and sit up tall
- Inhale, flex abdominals and flex spine
- Exhale, roll back along spine onto your thoracic and come back up to balance
- Inhale, Repeat
Stay tuned for the full toddler modification!
January 22, 2015 in at home, exercise of the month, for dads, for moms, On-the-road, Video included!
Tagged baby, exercise of the month, exercise with baby, modification, mommy and me, rolling like a ball