Justin Gatlin, hamstrings, and biking...

Tony S. (nee Remove) said:

I realized that's just what I need to do to make my hamstrings
stronger - Sprint!

Somehow I doubt you're about to lock the bike away for a year. But as
a FWIW, I recall either Greg McMillan or Joe Rubio (or maybe both)
stating in his respective chapter of _Run Strong_ that regular alactic
speedwork (short fast leg-speed stuff with full recovery, like <= 200m
repeats or strides) was a key component in warding off injuries to his
runners.

Your isolating-hams-on-the-bike experiment sounds kinda interesting;
please don't forget to check back in with an update at some point.

My own poor bike sits sadly ignored in the basement since I seem
perpetually unwilling to trade running time for bike time, and unable
to carve out additional time. I bought clipless pedals and shoes last
spring and have yet to install them. Maybe in '06.

Tony S. said:

I found that by pulling only, with my heels pressed into the back of my
shoes, I got a motion that very effectively isolated the hamstrings. I was
riding very easily, but my HR quickly leaped up about 10 bpm as different,
less-used muscles took over the majority of the work. I did about 15 minutes
of this, then eased for a few minutes before riding up the 6-7 minute hill
home.

it's a myth that biking uses your hamstrings only on the bottom of the
pedal stroke. the hamstrings, working against the lower back and the
glutes, open the hip joint. next time you go ride, try pedaling
without opening your hip joint.

sliding the saddle back farther (and slightly lowering it to compensate
for the change) and staying seated on climbs will cause you to use more
of your hamstrings.

Tony S. said:

I found that by pulling only, with my heels pressed into the back of my
shoes, I got a motion that very effectively isolated the hamstrings. I was
riding very easily, but my HR quickly leaped up about 10 bpm as different,
less-used muscles took over the majority of the work. I did about 15 minutes
of this, then eased for a few minutes before riding up the 6-7 minute hill
home.

it's a myth that biking uses your hamstrings only on the bottom of the
pedal stroke. the hamstrings, working against the lower back and the
glutes, open the hip joint. next time you go ride, try pedaling
without opening your hip joint.

sliding the saddle back farther (and slightly lowering it to compensate
for the change) and staying seated on climbs will cause you to use more
of your hamstrings.

"gym.gravity" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Tony S. said:

I found that by pulling only, with my heels pressed into the back of my
shoes, I got a motion that very effectively isolated the hamstrings. I

was

Quoted message said:

Quoted message said:

riding very easily, but my HR quickly leaped up about 10 bpm as

different,

Quoted message said:

Quoted message said:

less-used muscles took over the majority of the work. I did about 15

minutes

Quoted message said:

Quoted message said:

of this, then eased for a few minutes before riding up the 6-7 minute

hill

Quoted message said:

Quoted message said:

home.

it's a myth that biking uses your hamstrings only on the bottom of the
pedal stroke. the hamstrings, working against the lower back and the
glutes, open the hip joint. next time you go ride, try pedaling
without opening your hip joint.

I can see how the hamstrings would be used through about 2/3 of the pedal
rotation. I'm not exactly sure what you mean by "without opening your hip
joint", would you please elaborate or point me in the right direction? Do
you think there's a problem with my idea of doing some portion of my riding
focused more on the hamstrings?

Quoted message said:

sliding the saddle back farther (and slightly lowering it to compensate
for the change) and staying seated on climbs will cause you to use more
of your hamstrings.

Yup, I've always known that. For full power up very steep climbs you must
stay seated, as your weight standing sometimes isn't enough to keep the
pedals turning over.

-Tony

"gym.gravity" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Tony S. said:

I found that by pulling only, with my heels pressed into the back of my
shoes, I got a motion that very effectively isolated the hamstrings. I

was

Quoted message said:

Quoted message said:

riding very easily, but my HR quickly leaped up about 10 bpm as

different,

Quoted message said:

Quoted message said:

less-used muscles took over the majority of the work. I did about 15

minutes

Quoted message said:

Quoted message said:

of this, then eased for a few minutes before riding up the 6-7 minute

hill

Quoted message said:

Quoted message said:

home.

it's a myth that biking uses your hamstrings only on the bottom of the
pedal stroke. the hamstrings, working against the lower back and the
glutes, open the hip joint. next time you go ride, try pedaling
without opening your hip joint.

I can see how the hamstrings would be used through about 2/3 of the pedal
rotation. I'm not exactly sure what you mean by "without opening your hip
joint", would you please elaborate or point me in the right direction? Do
you think there's a problem with my idea of doing some portion of my riding
focused more on the hamstrings?

Quoted message said:

sliding the saddle back farther (and slightly lowering it to compensate
for the change) and staying seated on climbs will cause you to use more
of your hamstrings.

Yup, I've always known that. For full power up very steep climbs you must
stay seated, as your weight standing sometimes isn't enough to keep the
pedals turning over.

-Tony

"Charlie Pendejo" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Tony S. (nee Remove) said:

I realized that's just what I need to do to make my hamstrings
stronger - Sprint!

Somehow I doubt you're about to lock the bike away for a year. But as
a FWIW, I recall either Greg McMillan or Joe Rubio (or maybe both)
stating in his respective chapter of _Run Strong_ that regular alactic
speedwork (short fast leg-speed stuff with full recovery, like <= 200m
repeats or strides) was a key component in warding off injuries to his
runners.

About 10 years ago I lived near a very clean grass field with a 1km track
around it. I got into a routine of running 3-4 laps on the 1k track,
dropping onto the grass to sprint each lap for 150-200 meters at about 90%.
On my rest days I would often walk on the grass and do some all-out sprints
barefoot on the grass. I was in fantastic soccer shape during that time,
playing in pick-up games. My endurance wasn't very good though.

Quoted message said:

Your isolating-hams-on-the-bike experiment sounds kinda interesting;
please don't forget to check back in with an update at some point.

Will do. The results will be anecdotal, of course, but I intend to try it
out as long as it seems to be working. While one day can't really tell much,
my legs did feel more balanced than they usually do after biking. Normally
the hamstrings are just tight; this time they felt energized and a bit less
tight.

Quoted message said:

My own poor bike sits sadly ignored in the basement since I seem
perpetually unwilling to trade running time for bike time, and unable
to carve out additional time. I bought clipless pedals and shoes last
spring and have yet to install them. Maybe in '06.

That's sad, but I can understand the obsession with one sport only. I've had
years where I pretty much only biked, and years where I only ran. I happen
to really enjoy both sports, though my biking is now leisurely compared to
my running. When biking the scenery come past you at just the right speed to
take it all in and enjoy it.

-Tony

my out side spin bike has cleat's and a timer and speed dial. warm
up, normal and a couple other. when I pick up 10¢ cans I ride
normal. so most my day out l.s.d. is normal.
the ham string gets me to do weight lifting again and the timer gets me
to do a hour a time maybe. just started up now with my new more trash
out side weight lifting area. bugs are real bad so can only do it in
the sun light or high winds and no terminator or early a.m. because the
blood suckers can get many at times.... and not to disk them but having
weights and bugs is not so cool........

I well bike, hike , walk, and weight lift, sword swing, ballet
karate and all around twist the body more looing and ahem wasting
time......m not all in one season or day....... look for work with no
responds overs..........I don't evan try to think on this why anemone.
a waist of time....... camp and learn navigation and well work the run
in another time..that hurt you no when I had to stop cold turkey
running. and then get fired and 3 years later still no money , job, or
running..oh hell-o again...sorry...........
sprints is good too.

this guy prob not the same now person who talk to jesus one.just the
name.
holy goast in the name. to us all here too.
sprint to get you to run.He must be fast.

Tony S. said:

"gym.gravity" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Tony S. said:

I found that by pulling only, with my heels pressed into the back of my
shoes, I got a motion that very effectively isolated the hamstrings. I

was

Quoted message said:

Quoted message said:

riding very easily, but my HR quickly leaped up about 10 bpm as

different,

Quoted message said:

Quoted message said:

less-used muscles took over the majority of the work. I did about 15

minutes

Quoted message said:

Quoted message said:

of this, then eased for a few minutes before riding up the 6-7 minute

hill

Quoted message said:

Quoted message said:

home.

it's a myth that biking uses your hamstrings only on the bottom of the
pedal stroke. the hamstrings, working against the lower back and the
glutes, open the hip joint. next time you go ride, try pedaling
without opening your hip joint.

I can see how the hamstrings would be used through about 2/3 of the pedal
rotation. I'm not exactly sure what you mean by "without opening your hip
joint", would you please elaborate or point me in the right direction?

Your knees are going up and down with each pedal stroke, right? And
your torso stays in the same place, right? Your hip joint is "opening
and closing". It's easiest to see if you are really slogging up a
hill, seated, and doing everything you can to keep the pedals turning,
you'll notice you bend towards the handlebars to close the hip joint
more, so that the back/glutes/hamstrings can contribute more to the
effort. Your quads "open" the knee to contribute to the downstroke of
the pedal stroke. But the mass of the back/glutes/hamstring muscles is
huge in comparison to your quads.

Quoted message said:

Do
you think there's a problem with my idea of doing some portion of my riding
focused more on the hamstrings?

any kind of seated "strength training" on the bike will help develop
more strenth or endurance in the hamstrings, you don't have to resort
to drills. One of the most common chronic injuries for cyclists is
caused by the same problem that runners have...strong, tight hamstrings
and a weak inner quad.

Biking will help your biking. It will help your running only if you
are compromised in your running training by injury or time.

I'm sure there are running technique drills or strides or pick-ups that
will make your hamstrings sore.

Quoted message said:

Quoted message said:

sliding the saddle back farther (and slightly lowering it to compensate
for the change) and staying seated on climbs will cause you to use more
of your hamstrings.

Yup, I've always known that. For full power up very steep climbs you must
stay seated, as your weight standing sometimes isn't enough to keep the
pedals turning over.

Well, for sustained power seated climbing is better. standing when
accelerating allows you to rock the bike and to put your arms, lats and
a little more of your quads into the stroke. The reason it isn't so
good is that all those muscles being worked will cost lots of O2.

"gym.gravity" <[email hidden]> wrote in message
news:[email hidden]...
:
: Tony S. wrote:
: > "gym.gravity" <[email hidden]> wrote in message
: > news:[email hidden]...
: > >
: > > Tony S. wrote:
: > >
: > > > I found that by pulling only, with my heels pressed into the back of
my
: > > > shoes, I got a motion that very effectively isolated the hamstrings.
I
: > was
: > > > riding very easily, but my HR quickly leaped up about 10 bpm as
: > different,
: > > > less-used muscles took over the majority of the work. I did about 15
: > minutes
: > > > of this, then eased for a few minutes before riding up the 6-7
minute
: > hill
: > > > home.
: > >
: > > it's a myth that biking uses your hamstrings only on the bottom of the
: > > pedal stroke. the hamstrings, working against the lower back and the
: > > glutes, open the hip joint. next time you go ride, try pedaling
: > > without opening your hip joint.
: >
: > I can see how the hamstrings would be used through about 2/3 of the
pedal
: > rotation. I'm not exactly sure what you mean by "without opening your
hip
: > joint", would you please elaborate or point me in the right direction?
:
: Your knees are going up and down with each pedal stroke, right? And
: your torso stays in the same place, right? Your hip joint is "opening
: and closing". It's easiest to see if you are really slogging up a
: hill, seated, and doing everything you can to keep the pedals turning,
: you'll notice you bend towards the handlebars to close the hip joint
: more, so that the back/glutes/hamstrings can contribute more to the
: effort. Your quads "open" the knee to contribute to the downstroke of
: the pedal stroke. But the mass of the back/glutes/hamstring muscles is
: huge in comparison to your quads.
:
: > Do
: > you think there's a problem with my idea of doing some portion of my
riding
: > focused more on the hamstrings?
:
: any kind of seated "strength training" on the bike will help develop
: more strenth or endurance in the hamstrings, you don't have to resort
: to drills. One of the most common chronic injuries for cyclists is
: caused by the same problem that runners have...strong, tight hamstrings
: and a weak inner quad.
:
: Biking will help your biking. It will help your running only if you
: are compromised in your running training by injury or time.

Biking will also help running in 2 ways- improving oxygen use and
conditioning the body to longer working periods. My fastest 5k came at the
time I was doing the most biking- both hills and endurance.

:
: I'm sure there are running technique drills or strides or pick-ups that
: will make your hamstrings sore.
:
: > > sliding the saddle back farther (and slightly lowering it to
compensate
: > > for the change) and staying seated on climbs will cause you to use
more
: > > of your hamstrings.
: >
: > Yup, I've always known that. For full power up very steep climbs you
must
: > stay seated, as your weight standing sometimes isn't enough to keep the
: > pedals turning over.
:
: Well, for sustained power seated climbing is better. standing when
: accelerating allows you to rock the bike and to put your arms, lats and
: a little more of your quads into the stroke. The reason it isn't so
: good is that all those muscles being worked will cost lots of O2.
:

"bikeme" <[email hidden]> wrote in message
news:az4Ke.16018$MO.10555@lakeread04...
:
: "gym.gravity" <[email hidden]> wrote in message
: news:[email hidden]...
: :
: : Tony S. wrote:
: : > "gym.gravity" <[email hidden]> wrote in message
: : > news:[email hidden]...
: : > >
: : > > Tony S. wrote:
: : > >
: : > > > I found that by pulling only, with my heels pressed into the back
of
: my
: : > > > shoes, I got a motion that very effectively isolated the
hamstrings.
: I
: : > was
: : > > > riding very easily, but my HR quickly leaped up about 10 bpm as
: : > different,
: : > > > less-used muscles took over the majority of the work. I did about
15
: : > minutes
: : > > > of this, then eased for a few minutes before riding up the 6-7
: minute
: : > hill
: : > > > home.
: : > >
: : > > it's a myth that biking uses your hamstrings only on the bottom of
the
: : > > pedal stroke. the hamstrings, working against the lower back and
the
: : > > glutes, open the hip joint. next time you go ride, try pedaling
: : > > without opening your hip joint.
: : >
: : > I can see how the hamstrings would be used through about 2/3 of the
: pedal
: : > rotation. I'm not exactly sure what you mean by "without opening your
: hip
: : > joint", would you please elaborate or point me in the right direction?
: :
: : Your knees are going up and down with each pedal stroke, right? And
: : your torso stays in the same place, right? Your hip joint is "opening
: : and closing". It's easiest to see if you are really slogging up a
: : hill, seated, and doing everything you can to keep the pedals turning,
: : you'll notice you bend towards the handlebars to close the hip joint
: : more, so that the back/glutes/hamstrings can contribute more to the
: : effort. Your quads "open" the knee to contribute to the downstroke of
: : the pedal stroke. But the mass of the back/glutes/hamstring muscles is
: : huge in comparison to your quads.
: :
: : > Do
: : > you think there's a problem with my idea of doing some portion of my
: riding
: : > focused more on the hamstrings?
: :
: : any kind of seated "strength training" on the bike will help develop
: : more strenth or endurance in the hamstrings, you don't have to resort
: : to drills. One of the most common chronic injuries for cyclists is
: : caused by the same problem that runners have...strong, tight hamstrings
: : and a weak inner quad.
: :
: : Biking will help your biking. It will help your running only if you
: : are compromised in your running training by injury or time.
:
: Biking will also help running in 2 ways- improving oxygen use and
: conditioning the body to longer working periods. My fastest 5k came at
the
: time I was doing the most biking- both hills and endurance.

and I have several friends who use long rides to help supplement marathon
training...

:
:
:
:
: :
: : I'm sure there are running technique drills or strides or pick-ups that
: : will make your hamstrings sore.
: :
: : > > sliding the saddle back farther (and slightly lowering it to
: compensate
: : > > for the change) and staying seated on climbs will cause you to use
: more
: : > > of your hamstrings.
: : >
: : > Yup, I've always known that. For full power up very steep climbs you
: must
: : > stay seated, as your weight standing sometimes isn't enough to keep
the
: : > pedals turning over.
: :
: : Well, for sustained power seated climbing is better. standing when
: : accelerating allows you to rock the bike and to put your arms, lats and
: : a little more of your quads into the stroke. The reason it isn't so
: : good is that all those muscles being worked will cost lots of O2.
: :
:
:

bikeme said:

: Biking will help your biking. It will help your running only if you
: are compromised in your running training by injury or time.

Biking will also help running in 2 ways- improving oxygen use and
conditioning the body to longer working periods. My fastest 5k came at the
time I was doing the most biking- both hills and endurance.

Many coaches would argue that you aren't running to your potential.

bikeme said:

: : Biking will help your biking. It will help your running only if you
: : are compromised in your running training by injury or time.
:
: Biking will also help running in 2 ways- improving oxygen use and
: conditioning the body to longer working periods. My fastest 5k came at
the
: time I was doing the most biking- both hills and endurance.

and I have several friends who use long rides to help supplement marathon
training...

Good for them. They're compromised. They either do it because they
like to and won't give up the biking, or they trying to get more
aerobic training in a non-impact manner. So do I.

bikeme said:

: : Biking will help your biking. It will help your running only if you
: : are compromised in your running training by injury or time.
:
: Biking will also help running in 2 ways- improving oxygen use and
: conditioning the body to longer working periods. My fastest 5k came at
the
: time I was doing the most biking- both hills and endurance.

and I have several friends who use long rides to help supplement marathon
training...

Good for them. They're compromised. They either do it because they
like to and won't give up the biking, or they trying to get more
aerobic training in a non-impact manner. So do I.

Tony S. said:

Do
you think there's a problem with my idea of doing some portion of my riding
focused more on the hamstrings?

Oh, it's you...you just changed your handle from "Tony remove"...

You're complaining because your hamstrings hurt after the escarpment
race? You should be ashamed.

Tony S. said:

Do
you think there's a problem with my idea of doing some portion of my riding
focused more on the hamstrings?

Oh, it's you...you just changed your handle from "Tony remove"...

You're complaining because your hamstrings hurt after the escarpment
race? You should be ashamed.

"gym.gravity" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Tony S. said:

Do
you think there's a problem with my idea of doing some portion of my

riding

Quoted message said:

Quoted message said:

focused more on the hamstrings?

Oh, it's you...you just changed your handle from "Tony remove"...

You're complaining because your hamstrings hurt after the escarpment
race? You should be ashamed.

No complaints here. I'm very satisfied with how my race went. I observed
that my hamstrings were flat toward the end of the race when my quads still
had energy to burn. Since substantially higher mileage isn't possible for me
at this point, I'm looking for a way to get more work in my hamstrings
without the impact of running.

What I meant in my question to you -- if there's a problem doing some riding
focused on the hamstrings -- wasn't meant as a challenge to your advice.
Stated more clearly, I'm asking if there's an injury risk you know of from
riding that way.

-Tony

"gym.gravity" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

bikeme said:

: : Biking will help your biking. It will help your running only if you
: : are compromised in your running training by injury or time.
:
: Biking will also help running in 2 ways- improving oxygen use and
: conditioning the body to longer working periods. My fastest 5k came

at

Quoted message said:

Quoted message said:

the
: time I was doing the most biking- both hills and endurance.

and I have several friends who use long rides to help supplement

marathon

Quoted message said:

Quoted message said:

training...

Good for them. They're compromised. They either do it because they
like to and won't give up the biking, or they trying to get more
aerobic training in a non-impact manner. So do I.

For me it's both: enjoy biking and more aerobic work without the impact of
running. Of course biking will train one primarily for biking, but some of
the muscle specificity of biking appears to carry over fairly well to hilly
trail running. What I'm trying to find out now is if biking with a different
emphasis, focused more on the hamstrings, might help even more.

Normally I would say that biking too much only slows a runner down, by
overdeveloping the legs with muscle specificity runners don't need, and also
consequently slowing down leg turnover when running. Since my running miles
are limited at this point due to sporadic inflammation problems, biking is a
good compromise for me. For a road racer who runs on mostly flat courses,
more than a little biking would probably just slow them down.

I'm interested to hear from other's, like you gym.gravity, who cross-train.
Do you bike in a certain way in an attempt to tailor it to your running
goals? The first thing I did a few years ago in this regard was to try to
keep my cadence fairly high in an attempt to keep the legs from getting
overdeveloped. This idea of trying to focus my riding more on the hamstrings
is yet another attempt to align it with my running goals.

-Tony

Tony S. said:

What I meant in my question to you -- if there's a problem doing some riding
focused on the hamstrings -- wasn't meant as a challenge to your advice.
Stated more clearly, I'm asking if there's an injury risk you know of from
riding that way.

I think you would want to be more careful about hamstring/quad muscle
imbalance and the knee, so I would be careful about keeping the
hamstrings flexible and doing some excercise for the small inner lobe
of the quad.

This is from personal experience (addressing your other post here).
For a few years my riding has been a mixture of regular road riding on
a road bike, singlespeed mountain biking and running, and in the last
year, fixed gear riding (mostly just commuting) and running. My style
on a road bike was to be seated and have a high cadence unless the hill
was too big for the gears, then my cadence would fall but most of the
time I would stay seated. I only started routine stretching last nov.

When my focus went to ss mtb I would do most of my training on the road
bike but to keep it specific for ss I would ride extra hard on any
hills, chosing a harder gear and keeping the cadence high (holding
momentum on a climb is critical on trails on a ss...to get you through
steep pitches or technical patches). I would do 6-7 minute road hill
repeats on the ss mtb too, on a hill that was steep enough that I would
have to stand in places too. The point of all this was that my
hamstrings were getting worked out and I wasn't stretchng. I never had
any knee problems, which is supposed to be a problem when people push a
big gear. (singelspeeding or riding a fixed gear is weird. when you
are having a bad day, your gear is always too big and too small...I
think that is part of the reason some singlespeeders never have knee
problems) I started having knee problems at the end of last summer,
when I was almost exclusively running for about 10 months, and never
stretching. I think my hamstrings were overdeveloped and tight and
running only kept them that way, but added some impact too. Took time
off, started riding single and now fixed gear in the fall too keep
sane, started stretching too, and when I had completely forgotten why I
had stopped running only then did I start again.

The rest and streching and the re-start was enough for a while, but
then in about April I started to feel something in my left knee. Then
I saw one of Ozzie's posts and started doing one of those
excercises...sitting down, one leg extended, quad flexed, foot flexed
and toes pointed out to the side, lift the leg a bunch of times (3x80
on each side). I do these about twice a week and I stretch early in
about 2-3 runs per week, I also get at least one good stretch after 1-2
runs a week. Nowadays, running is my priority and biking is just a fun
way to commute.

Tony S. said:

What I meant in my question to you -- if there's a problem doing some riding
focused on the hamstrings -- wasn't meant as a challenge to your advice.
Stated more clearly, I'm asking if there's an injury risk you know of from
riding that way.

I think you would want to be more careful about hamstring/quad muscle
imbalance and the knee, so I would be careful about keeping the
hamstrings flexible and doing some excercise for the small inner lobe
of the quad.

This is from personal experience (addressing your other post here).
For a few years my riding has been a mixture of regular road riding on
a road bike, singlespeed mountain biking and running, and in the last
year, fixed gear riding (mostly just commuting) and running. My style
on a road bike was to be seated and have a high cadence unless the hill
was too big for the gears, then my cadence would fall but most of the
time I would stay seated. I only started routine stretching last nov.

When my focus went to ss mtb I would do most of my training on the road
bike but to keep it specific for ss I would ride extra hard on any
hills, chosing a harder gear and keeping the cadence high (holding
momentum on a climb is critical on trails on a ss...to get you through
steep pitches or technical patches). I would do 6-7 minute road hill
repeats on the ss mtb too, on a hill that was steep enough that I would
have to stand in places too. The point of all this was that my
hamstrings were getting worked out and I wasn't stretchng. I never had
any knee problems, which is supposed to be a problem when people push a
big gear. (singelspeeding or riding a fixed gear is weird. when you
are having a bad day, your gear is always too big and too small...I
think that is part of the reason some singlespeeders never have knee
problems) I started having knee problems at the end of last summer,
when I was almost exclusively running for about 10 months, and never
stretching. I think my hamstrings were overdeveloped and tight and
running only kept them that way, but added some impact too. Took time
off, started riding single and now fixed gear in the fall too keep
sane, started stretching too, and when I had completely forgotten why I
had stopped running only then did I start again.

The rest and streching and the re-start was enough for a while, but
then in about April I started to feel something in my left knee. Then
I saw one of Ozzie's posts and started doing one of those
excercises...sitting down, one leg extended, quad flexed, foot flexed
and toes pointed out to the side, lift the leg a bunch of times (3x80
on each side). I do these about twice a week and I stretch early in
about 2-3 runs per week, I also get at least one good stretch after 1-2
runs a week. Nowadays, running is my priority and biking is just a fun
way to commute.