I also wanted to mention the importance of stretching the fascia, as sometimes it might cause the tightness in addition to muscle soreness. I tried to do it on the video, but it went too long and I cut it out. Maybe another time.
@bludog4657
2 жыл бұрын
Thank you SO much for the tips, advice, and encouragement. Unfortunately I’ve learned the hard way over the past 6 years about pushing too hard and hurting myself. Your time in sharing with all your fans is Greatly appreciated , God bless you and your family! Until next time
@fede1275
2 жыл бұрын
Thank you!
@richardseverin8707
2 жыл бұрын
Some good advice there Federico!! I don’t know how you got away with putting your foot up on the kitchen work surface!! My wife would have gone crazy 😜. I do some stretching like you suggested especially in the shower , once I reach work but I hardly do anything once I get home. I just want to flop out . Keep up the good work mate !!!
@fede1275
2 жыл бұрын
😄😄, don't do much in the evening either, but I usually have a rest day when I do a longer session.
@anthonycattouse1841
2 жыл бұрын
Love this guys insight especially as we age as cyclist
@ernestonuevo9074
2 жыл бұрын
Great eyes opener! Many times we overlook the importance of stretching and functional exercises as part of the recovery process. Thanks for posting Federico! Ciao.
@fede1275
2 жыл бұрын
Ciao Ernesto, absolutely!! There are so many trainers now going towards these functional movements, much better for the recovery.
@helluminati
2 жыл бұрын
I just hang in a bar to stretch out all the muscles in the upper body. Important topic very well done ,thank you.
@fede1275
2 жыл бұрын
Good tip, thank you!
2 жыл бұрын
Federico, great video again! Thanks for you honest effort.
@soukesports8412
2 жыл бұрын
Thanks for the advice! That is something I need. :D
@MauriSky2437
Жыл бұрын
Molto divertente! I am 56 years old. I have become very fast, even beating younger guys on carbon fiber "superbikes" in an advanced cycling club. My bikes are mostly aluminum road bikes with Shimano 105. I believe very strongly in physical fitness as the essence of great cycling.
@fede1275
Жыл бұрын
Grazie mille! Absolutely!
@jobelrocha3068
2 жыл бұрын
Really great and important tips! Thanks!
@fede1275
2 жыл бұрын
👍 👍
@dsonyay
Жыл бұрын
I really like your tips on stretching post ride. Another thing is a short ice soak. Doesn’t need to be a whole body size tank… do some searching for an old barrel or plastic container that is about as high as you can manage to at least soak the legs/lower body .. and fill with water/ice. I start with just water and add ice slowly so it’s not such a shock and easier to tolerate.
@fede1275
Жыл бұрын
Yes, all the professional athletes do the ice bath after intense effort. As you mentioned is very effective. I am not a fan of that process, so I prefer the hot/warm shower: for different reasons heat also works for the muscle release and for me it's much less painful!
@17cream
2 жыл бұрын
From your last video and your saddle recommendation, I purchased a new saddle (in fact 2 !) it’s been a revelation, amazing difference thank you !
@fede1275
2 жыл бұрын
That's great, very happy to hear it worked for you!!
@tinniswood2577
2 жыл бұрын
Good vid some excellent points raised, lowered and stretched. The thing i have always followed is never go at stretching like a bull in a china shop! Best do it gently and keep the muscles warm and relaxed.
@fede1275
2 жыл бұрын
Absolutely! As I mentioned I had a few painful small injuries coming out of overdoing it.
@joeycrack4294
2 жыл бұрын
Good tips to keep in mind. I also do some stretching while in the shower as well after my work out. Keep up the good work.
@fede1275
2 жыл бұрын
Thank you!
@robertosantoro9685
2 жыл бұрын
Ciao Federico. Another helpful video. Thanks for sharing it. I can see you have a lot of experience from practising several sports for many years. I have got myself quite tight glutes and hamstrings and although I do stretching every time after any ride, I haven't been able to loosen my muscles. Only recently I tried yoga which seems to work pretty well instead as it looks to focus more on the range of motion rather than stretching itself. I also find cold shower to be very effective in alleviating muscle soreness, especially in summer,with limited application to legs only 😁. Keep up the good work.
@fede1275
2 жыл бұрын
Thank you! I also find it difficult at times to effectively loose up, you try to stretch and your muscles do the opposite to preserve their integrity. Range of motion is really helpful as you push your body to regain flexibility using the opposite muscles to your advantage.
@jhaysonalminario4879
2 жыл бұрын
👍👍
@mrnobody9821
2 жыл бұрын
Very good video, a good bike fit can really help alleviate major pains. I found that saddle height and fore/aft also plays a major role in which muscle groups you engage and how the incorrect position leads to premature fatigue and ligament damage. Also worth mentioning for men, if you experience genital numbness, pain and discomfort during and after exercise it's worth looking immediately at saddle choice and fit before you do long term damage. I changed to ISM and its like sitting on a cloud, expensive but worth it. I also purchased a 0 offset seat post and went down to a 90mm stem from 115mm, this means I am slightly more upright, hips rotated vertically and more engagement from glutes and hams when making threshold and above power levels. For lower back pain, sometimes it can be because the hip flexors are so tight that your back muscles are working over time to keep you up right, generally this manifests off the bike when doing the dishes, if you can't stand there for 5 minutes cleaning plates because of the lower back pain, try stretching the hip flexors, 30 seconds each side. It was a life changing discovery for me and the best £50 I ever spent on a physio. I also stretch in the hot shower, generally to release quad and hamstring tension, but for the glutes I have to get on the floor. From time to time I will also have cold baths and immerse the legs and lower abdomen, very refreshing and helps recovery too, no need for ice, english water is cold enough this time of year, otherwise gel ice packs whilst watching TV :)
@fede1275
2 жыл бұрын
Great contribution, thank you!!
@rowerazzzzzeee
2 жыл бұрын
Good advice. I will add up that back pain is quite often from grinding up the hill instead of higher cadence. It helped me a lot as I was doing 70rpm up hills now 95-100 .no back pain
@fede1275
2 жыл бұрын
👍 👍
@bikepackingadventure7913
2 жыл бұрын
Doing ‘Yoga with Tim’ on you tube, a few times a week, really helps. And a massagegun as well.
@elliotbates
2 жыл бұрын
great video as always! I tend to do quite a few back stretches and Pilates style stretches after long ride which really helps ease up the back muscles. I'd also really recommend a good recovery drink within 30 mins of finishing the ride - at least for me this makes a huge difference to my recovery. After a 120k ride in the freezing cold and rain in hilly Dorset last weekend i also opted for a fillet steak and half a bottle of Italian red (i hope you will appreciate the latter Federico! 🙂) Very true on bike fit - i changed my handlebar width from 44 to 40 and completely changed my ride....apparently most people have bars way too wide for them which also contributes to upper back/neck pain.
@fede1275
2 жыл бұрын
Absolutely, great points! Love the fillet and wine recovery 😄😄
@Luca-pi1gp
Жыл бұрын
Hi federico, could you post some useful tips for a stretching routine pre or post riding or how a rider can use foam roller correctly ? Thanks
@fede1275
Жыл бұрын
I am looking into that, I am actually moving away from any classic stretching, definitely would do a video on that!
@ikawpipa
2 жыл бұрын
How about booster shots as part of recovery routine?
@Joiedevivredesilives
2 жыл бұрын
I started taking Creatine Monohydrate one spoon post ride and that would fully reset me as I got over 55 years no aches and I can ride the next day Don't take it pre ride as it makes you pee a lot...
@fede1275
2 жыл бұрын
Never tried Creatine, interesting!
@tongotongo3143
Жыл бұрын
I would strongly advise you never ever to go to sparing sessions because it’s extremely dangerous! They can hit you on the head and you loose consciousness with permanent damage of your brain. Leave that “sport” to various thugs and low social class people. If you want extreme experience it is much safer and better to ride bicycle in the city very fast and not to stop on red lights. In New York guys ride fast and never stop on red, and no one can sort them out because bicycle culture rules! I never stretch after riding bicycle, and after intensive riding for 30 minutes in anaerobic zone I recover within 3-4 days. I like you so much and I want to be your friend.
@fede1275
Жыл бұрын
Thank you for your concerns, I used to spar in a club with good members, we used to hit each other without aiming to get knocked out. I saw a few videos of riders jumping red lights in traffic and I don't like them, it's dangerous and opposite to a good cycling culture.
@tongotongo3143
Жыл бұрын
But it’s freedom not to obey rules, and what they told me that’s what separates slaves from free people.
@lucafiorenza1
2 жыл бұрын
bravo sai anche l inglese
@fede1275
2 жыл бұрын
Ci si prova dai, sono 14 anni che vivo a Londra 😄
@milovacc1195
2 жыл бұрын
Excellent video , I pay 90$ canadian for my physio sessions to do these same stretches . It was also interesting to get a glimpse of your kitchen counter since I am a coffee fanatic . espresso machines and bikes are my addictions. i posted a video of my espresso machine brewing with a naked portafilter. take a look when you have a minute . Also , I never think of you as a middle aged? you look about 35 ? am I close ?
@fede1275
2 жыл бұрын
Kitchen? Do you mean my fully equipped studio 🤣...? Nice video of your espresso machine, I have a simple De'Longhi, but it is quite nice. You are too kind really, just turned 49...
@milovacc1195
2 жыл бұрын
@@fede1275 ti ringrazie for taking the time to respond !
@milovacc1195
2 жыл бұрын
@@fede1275I knew it was a delonghi...... but I don't understand what you mean by studio ? you have a home and a studio in London .
@fede1275
2 жыл бұрын
@@milovacc1195 sorry Milo, just been trying to be funny... Sometimes I refer to my house as my filming studio, my wife not happy 😂
@milovacc1195
2 жыл бұрын
@@fede1275 ahhh! mo so capito ! that is funny ! but I'm sure you a villa in Calabria and a cabin in the Alps , too.....
@anthonycattouse1841
2 жыл бұрын
Love this guys insight especially as we age as cyclist
@fede1275
2 жыл бұрын
Thank you!
@anthonycattouse1841
2 жыл бұрын
I just wanted to mention I also just ordered and waiting on those Prime wheels for my new build awesomeness
@anthonycattouse1841
2 жыл бұрын
I just wanted to mention I also just ordered and waiting on those Prime wheels for my new build awesomeness
@fede1275
2 жыл бұрын
@@anthonycattouse1841 I'm still amazed by their value vs performance!
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