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00:00:00
lower back pain is very common within00:00:02
cyclin and more often than not we just00:00:04
grin and bear it and accept that when we00:00:06
ride our bikes we're going to get us all00:00:08
back but you shouldn't be in pain with00:00:10
your back or when you ride your bike so00:00:12
today we've got our yoga expert along00:00:14
vicky to show some moves on how to00:00:16
prevent sore backs so get your mats and00:00:19
join in00:00:21
[Music]00:00:24
so today our expert vicky is going to00:00:26
take us through a specific yoga session00:00:28
for cyclists or sore backs now this is00:00:30
something quite common we see in00:00:32
cyclists and i've suffered with a sore00:00:34
back on the bike as well what causes00:00:36
that is it because you know it cracks00:00:37
down a lot on the body it's really00:00:38
really common it actually comes mostly00:00:40
from the glutes and the hamstrings so00:00:42
these are our biggest muscle groups most00:00:44
powerful the ones that we utilize the00:00:46
most so00:00:47
with a lot of work muscles become really00:00:49
short really tight um and that tends to00:00:52
pull on the muscles of the lower back so00:00:54
it might not necessarily be tension in00:00:55
the back it might be legs and that's00:00:58
good back to legs yeah it's not00:00:59
necessarily from the back necessarily to00:01:00
the back now lots of other things should00:01:02
we get started absolutely yeah so we're00:01:04
going to come to seated and we're going00:01:06
to lie down on the back00:01:09
so we're going to begin with the soles00:01:10
of the feet to the mat we're going to00:01:11
come and lie down00:01:16
so we're going to take a moment just to00:01:17
take a nice deep breath in through the00:01:19
nose00:01:21
and a slow breath out through the00:01:24
nose you might like to rest the hands to00:01:27
the lower belly here another one deep00:01:29
breath in through the nose00:01:32
slow breath out through the nose we're00:01:35
going to try and breathe in and out00:01:36
through the nose for the rest of the00:01:38
class if we can00:01:40
keep going nice deep breaths in this00:01:42
fullness of breath is what we want to00:01:44
carry through the rest of the class it's00:01:46
actually the breath that really helps us00:01:47
to00:01:48
release tension in the body you'll00:01:50
notice as you exhale that sensation of00:01:53
releasing and relaxing00:01:55
that's what we're going to try and00:01:56
replicate00:01:58
in the poses today00:01:59
so another breath in00:02:02
and as you exhale we're going to let the00:02:04
knees just fall to the right hand side00:02:06
and reach the arms overhead00:02:09
so here we're looking for a gentle00:02:10
tugging through the left side of the00:02:12
body through the waist this is going to00:02:14
offer some space to the lower back here00:02:16
so hopefully not too extreme to begin00:02:19
keep the breath full00:02:22
use the exhales nice and slow to ease00:02:26
and relax00:02:35
really nice on your next in breath we're00:02:36
going to take the knees back to the top00:02:38
soles of the feet to the mat00:02:40
and as you exhale let the knees drop to00:02:42
the left00:02:43
so again gentle tugging through00:02:46
the right side of the body through the00:02:48
waist here00:02:50
quite a lot of tension is commonly in00:02:51
the lower back across the sacrum there00:02:53
so hopefully starting to feel some ease00:02:56
there00:03:01
each round of breath trying to take that00:03:03
inhale a little deeper we're going to00:03:04
send the breath down into the belly00:03:09
exhaling slow00:03:13
beautiful one more here00:03:21
and then on your in-breath knees to the00:03:23
top soles of the feet to the mat00:03:25
and you might like to hug the knee so00:03:27
wrapping the arms around the knees00:03:29
drawing the knees to the chest if it00:03:31
feels okay you might draw the forehead00:03:32
to the knees so we're just a little00:03:34
stretch through the back and that00:03:36
forehead to the knees is gonna take that00:03:38
stretch through the back of the neck00:03:40
and then we're gonna release00:03:42
so we're gonna come back up to seated00:03:43
we'll take hold of the backs of the00:03:44
thighs and then a little rock and roll00:03:47
forwards them back just as many times as00:03:48
you need00:03:49
to get no you aced it00:03:53
if you need a few take a few just get a00:03:55
bit of momentum00:03:57
to come00:03:58
up to seated cool so we're gonna um00:04:01
either sweep the legs around the side or00:04:03
underneath you whichever is most00:04:04
comfortable to place your hands to the00:04:06
top of the mat00:04:08
i'm gonna be on all fours here we're00:04:09
gonna take00:04:10
classic yogi pose downward facing dog to00:04:12
begin so on your inhale00:04:15
we're going to tuck the toes and send00:04:17
the sit bones nice and high so send the00:04:19
sit bones to the sky and as you exhale00:04:21
let the heels come down towards the00:04:23
floor your heels do not have to touch so00:04:26
it's this upside down v-shape heels are00:04:28
nowhere near the floor that's all right00:04:30
that's all right now if you're really00:04:32
tight in the backs of the legs you can00:04:33
take a bend in the knees here and take00:04:35
as much bend as you need we're looking00:04:38
for a stretch in the backs of the legs00:04:39
here and you'll notice that you can00:04:41
still keep a stretch in the backs of the00:04:43
legs you'll still get the hamstrings00:04:44
with bent knees so they don't have to um00:04:47
be straight00:04:49
so a couple of full breaths here00:04:52
keeping the stretch in the back of the00:04:54
leg so as you inhale you might send the00:04:56
sit bones a little higher00:04:58
and then exhaling gently pressing the00:05:00
heels to the floor00:05:02
we're also going to get some length in00:05:04
the spine here so we're going to spread00:05:06
the fingers nice and wide and press the00:05:08
floor away so we can encourage the chest00:05:11
back towards the thighs and in doing00:05:14
that we're going to get a bit more00:05:15
length through the spine here so having00:05:18
your feet flat on the floor00:05:20
is not our priority here we're looking00:05:22
for a stretch in the backs of the legs00:05:24
but we really want um some length in the00:05:26
spine here so if we can man and we're00:05:28
going to tilt the sit bones a little bit00:05:30
more there lovely take a little bit more00:05:32
bend in the knees00:05:33
and then we can gently press the chest00:05:35
to the thighs really nice so we've got00:05:36
much more length in the spine there00:05:38
that's exactly what we want a couple of00:05:40
full breaths00:05:41
it's really hard to carry on breathing00:05:44
yeah this is where we really start to00:05:46
learn how to manipulate the breath deep00:05:48
in through the nose00:05:50
slow out through the nose and this is00:05:52
going to be super beneficial on the bike00:05:54
as well when you're working really hard00:05:56
you'll notice that you can calm your00:05:58
heart rate with breath and we can change00:06:00
the sensations in the body so we can00:06:02
ease the tension with this slow rhythm00:06:04
of breath00:06:06
we'll take one more here00:06:12
and then as in as many steps as you need00:06:14
we're going to walk the feet towards the00:06:15
top of the mat00:06:17
and we're going to take the feet about00:06:19
hip width00:06:21
and then we're just going to hang heavy00:06:22
in a fold so your fingertips might come00:06:24
to the floor they might not they might00:06:26
be hanging in the air and that's quite00:06:27
all right again as much bend in the00:06:30
knees as you need00:06:31
to be comfortable we are feeling the00:06:34
length in the back of the legs here but00:06:35
it's um hopefully a little more passive00:06:38
what we're really focusing on here is00:06:40
length in the spine so you're actually00:06:43
your spine is longer here than when00:06:45
you're stood upright so we're offering00:06:47
some space between each of the vertebrae00:06:50
so breathing deeply we're using the00:06:52
exhales to release some of that tension00:06:54
you might be feeling it mid-back00:06:57
if you spend a lot of time at a desk as00:06:58
well as as well as riding a lot then00:07:00
you're definitely gonna feel some00:07:02
tightness through mid-back perhaps so00:07:04
let the head hang heavy let it go so00:07:06
that you're not adding extra tension in00:07:08
the head or the neck you might like to00:07:10
nod the head yes shake the head no00:07:14
using every out breath to really try and00:07:16
let go maybe you get to hang a little00:07:18
more heavy you might notice a bit more00:07:20
space00:07:22
between the vertebrae really nice00:07:28
beautiful one more deep inhale00:07:32
slow exhale00:07:37
beautiful going to take the hands down00:07:38
to the mat so as much bend in the knees00:07:40
as you need to place the hands on the00:07:41
mat and we're going to take the knees00:07:43
down to the mat and we're going to take00:07:45
a child's pose00:07:47
so uh we're going to take the knees as00:07:49
wide as he's comfortable we're going to00:07:51
open into the hips a little way here so00:07:52
toes together knees wide and then we're00:07:54
going to press the butt back towards the00:07:56
heels your butt might touch the heels it00:07:59
might not that's quite all right00:08:00
and then we're going to start to reach00:08:02
the arms forwards so moving gently00:08:06
you might find that you get to a place00:08:08
and you're kind of stuck there and00:08:09
that's enough that's quite all right if00:08:10
the forehead comes down towards the00:08:12
floor00:08:13
then we'll take it down if it doesn't00:08:15
quite meet the floor then you might use00:08:17
a block or a cushion or something00:08:19
underneath the forehead mannin's doing00:08:21
really well00:08:23
so00:08:24
full breaths here as well we're opening00:08:26
into the hips a little bit here so we're00:08:28
going to be focusing on00:08:30
the back of the body basically but00:08:32
hips glutes all of this connected00:08:34
um fascia between these big muscle00:08:36
groups um could all do with easing so00:08:38
we'll breathe deeply here for a few00:08:43
and you might notice as you inhale you00:08:45
get this feeling of an ex some expansion00:08:48
in the back body00:08:49
and as you exhale we're going to try and00:08:52
find that sensation of releasing and00:08:54
relaxing you might notice a bit more00:08:56
space in the hips00:08:59
maybe you just get to release a bit of00:09:01
that tension through the back00:09:05
and now there's no way you're supposed00:09:06
to go there's no shape that you are00:09:08
supposed to make00:09:10
as long as you are feeling into the area00:09:12
of the body that i am suggesting then00:09:14
we're in it00:09:16
there's no where this is supposed to go00:09:17
there's no end destination or shape that00:09:19
you're supposed to make00:09:23
beautiful one more deep inhale00:09:27
slow exhale00:09:31
really nice so from child's pose then00:09:33
we're going to come up00:09:35
we're coming back to downward facing dog00:09:36
so hands to the mat we're going to take00:09:38
the knees back into parallel on your00:09:40
in-breath tuck the toes sit bones are00:09:42
nice and high00:09:44
and as you exhale gently lower the heels00:09:46
towards the mat again a couple of full00:09:48
breaths here so we're getting to revisit00:09:50
this stretch through the backs of the00:09:51
legs you might take bends in the knees00:09:53
again00:09:54
and as we revisit these you might notice00:09:56
that maybe you need a little less bend00:09:57
in the knees00:09:58
it does feel a little bit better yeah00:10:01
nice00:10:02
so really pressing the floor away so00:10:03
you've got that length in the spine sit00:10:05
bones nice and high00:10:07
deep inhales and then using the exhales00:10:10
to gently press the heels towards the00:10:12
floor00:10:13
and we're looking for a sensation that00:10:15
you can manage with your breath so if00:10:17
the sensations are really extreme and00:10:20
your breath becomes short that's your00:10:22
indicator that you've gone a bit too far00:10:23
for today so we want to always be in a00:10:25
place where we can keep the breath long00:10:29
one more here00:10:33
and then on your next inhale we're going00:10:35
to step the right foot forwards between00:10:37
the hands00:10:38
if it doesn't make it all the way you00:10:40
might just pick it up and pop it down00:10:42
i'm going to drop the back knee00:10:45
and then you're going to shift the00:10:46
weight your hips are going to come back00:10:48
to that left heel so we stretch this00:10:49
right leg out in front and flex the foot00:10:52
oh00:10:53
oh00:10:56
so this is where we might find that00:10:57
blocks are really helpful so you might00:10:59
pop one palm00:11:01
on each block if we find ourselves in a00:11:04
position that's two that's tight then it00:11:06
might just mean that we need to bring00:11:07
the floor to us yeah certainly right leg00:11:10
is that long we're gonna flex that foot00:11:11
so we get into the calf as well so we're00:11:13
going to take a deep breath in lift the00:11:15
top of the head away away from your00:11:17
tailbone so we're long in the spine and00:11:19
then as you exhale we're going to fold00:11:21
over this right leg and you might not00:11:22
come far00:11:23
just come deep enough to find that00:11:25
stretch in the back of the right leg00:11:28
if you look down towards the floor00:11:29
you're going to encourage some length in00:11:31
the back of the neck and we're not going00:11:32
to add in extra tension through the neck00:11:34
and the shoulders00:11:38
and we slow the breath00:11:44
if you shift your weight forwards a00:11:46
little bit man so that your um hip is00:11:48
over this knee and you might untuck the00:11:49
back toes there it might be a bit more00:11:51
comfortable00:11:55
to sit down more on it so if you come up00:11:57
so you see that my00:11:59
hip is over my knee yeah so you might00:12:01
pop the blocks back up on a higher one00:12:03
if you put your palms to the blocks it00:12:05
might just feel more stable00:12:07
so you want to be in a place that feels00:12:09
comfortable so that you can really focus00:12:11
on00:12:12
the target area which is the back of the00:12:14
leg right leg hamstring calf the more00:12:16
you flex that right foot the deeper00:12:17
you're going to get into the calf00:12:21
there's that little movement in the foot00:12:23
that makes such a difference you really00:12:25
feel it yeah00:12:29
two more deep breaths00:12:36
last one here00:12:40
really nice you can release the blocks00:12:42
we're going to shift the weight forward00:12:43
the sole of that right foot is going to00:12:45
come to the mat i'm going to take the00:12:46
hands inside of the right foot00:12:50
so you're on the back knee still you00:12:51
might take this uh right foot a little00:12:54
wider so we're gonna get into the right00:12:56
hip here00:12:57
so00:12:59
on your inhale you're gonna sink the00:13:01
hips forwards and lift the chest so00:13:03
we're opening the chest and the hips00:13:05
sink forwards really nice00:13:07
you might find manon is doing really00:13:09
well here but you might find that your00:13:11
knee is a bit more of a00:13:13
you've got more of a 90 degree angle00:13:14
here00:13:16
and in which case you definitely need to00:13:17
bring the floor to you and pop your00:13:19
hands on some blocks00:13:21
if you get your hands down you can start00:13:23
sinking the hips forwards a little more00:13:25
deeply find that right hip00:13:30
and it might mean that turning the right00:13:32
toes out a little way might be helpful00:13:34
to find that space you might even come00:13:36
onto the outside edge of that right foot00:13:38
so we all have very different skeletons00:13:40
the way that our bones are in our00:13:42
sockets are different for all of us so00:13:44
um we each might have to do something a00:13:45
little different to00:13:47
find that space00:13:50
really nice two more here00:13:56
last one as you inhale lift the chest00:13:58
sink the hips00:14:00
beautiful so we're going to tuck the00:14:01
back toes00:14:03
you're going to step this right foot00:14:04
back we're coming back to downward00:14:05
facing dog00:14:07
inhale hips are high00:14:10
seat bones high exhale press the heels00:14:12
to the mat take a full breath in your00:14:14
down dog00:14:19
and then we're going to come to the left00:14:20
side so on your in-breath left foot00:14:23
steps forwards between the hands give it00:14:25
some help if it doesn't make it all the00:14:27
way drop the right knee00:14:29
send the hips back to that right heel00:14:31
flex the left foot00:14:33
using those blocks under the palms if00:14:35
you need to raise the floor a little bit00:14:37
we want to keep the chest open00:14:40
stretch in the back of that left leg00:14:42
the more you flex the foot the deeper00:14:44
you're going to get into the calf00:14:46
so as long as you've got the stretch in00:14:48
the back of this left leg00:14:50
we're in it00:14:51
i've got it00:14:54
slow the breath down notice when you00:14:56
arrive in a pose sometimes particularly00:14:58
if it's tight your breath is00:14:59
automatically really short and day to00:15:01
day our breath is really short i mean00:15:03
it's not often that we check in and00:15:05
notice our breath during the day most00:15:07
people breathe really shallow breath00:15:09
just in the chest so when we're00:15:10
practicing here we want to really take00:15:12
that fuller breath so on your inhale we00:15:14
take it down into the belly really00:15:16
expanding the belly then it comes up00:15:18
into the lungs and then full up into the00:15:20
chest so that deeper rhythm of breath is00:15:22
going to help us use the exhales nice00:15:25
and slow to find that ease00:15:27
and to soften and relax into the pose a00:15:30
bit more you can definitely feel the00:15:31
more breaths you do in this position the00:15:33
more you like sink into and it gets a00:15:35
bit easier00:15:37
more comfortable yeah yeah00:15:39
it's the breath that changes the way00:15:40
that it feels so if you're tight in the00:15:42
body more breath the stronger the00:15:44
sensation more breath00:15:46
we'll take two more here00:15:51
last one00:15:55
really nice shifting weight forwards00:15:57
then so all of that left foot comes to00:15:58
the mat and the hands are going to come00:15:59
inside the left foot00:16:02
for our lizard pose and we're going to00:16:03
take that left out to the side so again00:16:06
if um you at home need blocks and need00:16:08
to come up a little higher here quite00:16:10
all right to do that man's got hands to00:16:12
the floor quite quite comfortably00:16:15
yeah00:16:18
so on your inhale we're going to lift00:16:20
the chest open the chest shoulders come00:16:21
back let the hips sink00:16:23
find that space into the left hip00:16:26
and tucking back toes might be more00:16:28
comfortable it's up to you00:16:31
[Music]00:16:32
really using those exhales to sink the00:16:35
hips and notice where there's tightness00:16:37
and there's resistance00:16:39
[Music]00:16:41
using the exhales doing our very best to00:16:43
let it go00:16:49
i felt good the other side to maybe turn00:16:50
the toes out to the side a little way if00:16:52
that gives you a bit more access to the00:16:53
hip it's entirely up to you toes00:16:55
straight forward so you might already be00:16:57
there it might be enough but you might00:16:58
find00:16:59
toes out to the side offers a bit more00:17:00
space00:17:05
one more here deep breath in00:17:08
slow breath out00:17:11
beautiful we're going to tuck the back00:17:13
toes we're coming back to downward00:17:14
facing dog take an inhale to step that00:17:16
left foot back00:17:19
exhale downward dog00:17:22
so we're going to check back in with the00:17:23
hamstrings and the carbs here00:17:26
couple of full breaths in your downward00:17:27
facing dog and see if backs of legs are00:17:29
feeling00:17:30
any different00:17:34
really nice and the sit bones nice and00:17:35
high as you inhale00:17:37
gently pressing heels down exhale really00:17:41
nice we're going to step through to00:17:42
seated so you can step forward to the00:17:44
middle of your mat and just sit the bum00:17:45
down00:17:47
and then when it comes to lying on the00:17:48
back so i'm going to take a couple of00:17:49
stretches for the glutes here00:17:52
so on your back00:17:55
you're going to keep the sole of the00:17:56
left foot to the mat00:17:58
we're going to lift the right foot and00:18:00
take the ankle to the top on top of the00:18:03
left thigh here00:18:06
so a couple of options here we're going00:18:07
to send the right hand through that hole00:18:11
in the legs you might take hold of the00:18:13
back of the left thigh00:18:15
you might find it's possible to insulate00:18:17
the fingers or take hold of the front00:18:19
of the left shin so whichever feels most00:18:22
accessible00:18:25
so take a breath here we're looking for00:18:26
the stretch in your right butt here00:18:29
so this might be plenty and it might00:18:31
mean that you just have to focus on00:18:33
relaxing those out breaths00:18:36
and easing that sensation00:18:38
into the right butt00:18:41
if you want to deepen the sensation here00:18:43
we're going to send this right knee away00:18:45
from us00:18:48
it's going to make it a little more00:18:49
juicy00:18:53
and remember when there's strong00:18:55
sensation we need more breath slow it00:18:57
down00:19:01
you might find it's possible to gently00:19:03
encourage that left thigh towards your00:19:04
body00:19:08
really nice slow breath00:19:13
[Music]00:19:15
we'll take two more here00:19:21
last one00:19:23
[Music]00:19:26
nice releasing the hands then let that00:19:28
left foot come down to the mat take the00:19:30
right foot away00:19:33
just taking a moment to notice how right00:19:35
and left butt might feel00:19:36
different and we'll take it to the other00:19:38
side so your00:19:40
left ankle on top of your right thigh00:19:43
reaching the left hand through so either00:19:45
grabbing back of left thigh00:19:47
sorry your right thigh or reaching in00:19:49
front of the right shin and right and00:19:51
left side might be different if you are00:19:53
more dominant on one side of the body00:19:55
that's really common00:19:57
this side definitely feels a little bit00:19:58
tighter tighter yeah00:20:01
so you might be stronger in your left00:20:02
leg perhaps there's quite often an00:20:04
imbalance of power that's quite a normal00:20:06
thing isn't it00:20:07
yeah00:20:08
and that's okay we work with what we've00:20:10
got00:20:11
and it's really important just to00:20:14
notice the sensations you have in your00:20:16
body in this moment so you might find00:20:18
that next time you visit the map00:20:20
you feel differently and there might be00:20:22
tension in other places you might be00:20:24
more open in some spaces where you00:20:26
weren't so it's really important just to00:20:27
address what's happening right now and00:20:30
to take the00:20:32
versions of the poses that best suit00:20:34
what you feel in the moment00:20:38
so if it's possible we might send that00:20:40
left knee away from us a little bit00:20:44
and remember if you are00:20:46
handling the sensation you have right00:20:47
now and it's enough just be there00:20:49
breathe00:20:53
two more here00:20:58
last one00:21:04
really nice right foot comes down then00:21:05
we're gonna unhook that left00:21:09
foot both feet to the mat okay our last00:21:11
pose we're gonna take a happy baby so00:21:13
this one's good for the lower back and00:21:14
into the hips you're going to send the00:21:16
soles of the feet to the sky reach the00:21:18
arms inside of the thighs00:21:21
and we're going to try and take outside00:21:22
edges of the feet here00:21:24
so it's really important that the lower00:21:25
back stays in contact with the floor so00:21:27
we're going to press the lower back down00:21:29
if that means that you actually can't00:21:31
keep hold of the feet that's okay you00:21:33
can take the ankles or the shins00:21:35
the idea is to gently encourage the00:21:37
knees either side of the body down00:21:39
towards the floor so we find that space00:21:41
in the hips and across the lower back00:21:44
breath is nice and deep00:21:56
[Music]00:21:58
it may be quite helpful00:22:00
if you do take hold of the ankles or the00:22:02
shins you can then take the knees a00:22:04
little wider so that might offer you a00:22:06
bit more space00:22:18
really nice one more here deep inhale00:22:22
slow exhale00:22:25
and then releasing the legs send them00:22:26
out long in front00:22:29
and so at the end i always recommend00:22:31
that you just take a moment to lie still00:22:35
notice any change in sensations in the00:22:37
body00:22:39
[Music]00:22:41
the rest at the end of a yoga class is00:22:44
the most powerful and element of the00:22:45
practice all of your hard work gets to00:22:47
nourish your body and we get to notice00:22:48
this shift of energy so you might have00:22:50
sensation in the body where you've eased00:22:52
some tension you feel a little lighter a00:22:54
little more open00:22:58
you don't actually realize how tight you00:23:00
are in those specific areas until you00:23:03
actually get in those poses i'm00:23:04
surprised00:23:05
my hamstrings are quite quite tight but00:23:07
that was great thank you so much yeah00:23:09
thank you so much for taking us through00:23:11
the session and thank you you guys for00:23:12
following along at home if you did enjoy00:23:15
this video then make sure to give it a00:23:16
big thumbs up and stay tuned as we'll00:23:18
have more yoga videos coming very soonDescription:
A sore back is another common cycling issue with many causes - some less obvious than you might think! Manon joins yoga instructor Vikki Butcher as she runs through a 20 minute session to focus on easing back pain, with a mix of leg and back stretches with variations for all skill levels. Our yoga teacher is Vikki Butcher, a cyclist and long time yoga practitioner and teacher, with an established business: Yoga is a Journey. She is also co-owner of 700 with her husband, an independent bike shop in Windsor, Berkshire: 7hundred.co.uk Meet Vikki at yogaisajourney.co.uk Check out the GCN shop for the best cycling workout gear 👉 https://shop.globalcyclingnetwork.com/black-friday Subscribe to GCN Training: https://www.youtube.com/playlist?list=PLUdAMlZtaV13e3-rJq1W0O1kf2DVlslmC Check out the GCN App for more training related advice, videos and inspiration, including all of the latest live racing & results: https://shop.globalcyclingnetwork.com/ Not all exercises are suitable for everyone - there is no ‘one size fits all’ approach. As with any strenuous exercise, you should take into account factors such as your flexibility, strength and overall health to determine if an exercise is appropriate for you, and consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort. Partaking in training sessions following GCN's video instruction is entirely at your own risk, and Global Cycling Network, its partners and its affiliated companies cannot be held responsible for any injuries which may occur as a result of these exercises. Watch more on GCN... More workouts with GCN: https://www.youtube.com/playlist?list=PLUdAMlZtaV13e3-rJq1W0O1kf2DVlslmC The Global Cycling Network (GCN) is the largest and fastest-growing online cycling channel in the world, bringing together a global community of road cyclists to celebrate everything that’s great about the world of cycling. Our videos bring fans compelling daily content including expert tutorials, techniques, training, racing, cutting-edge bike tech, unparalleled behind the scenes event coverage, humour, entertainment, and more. Presented by ex-pro riders, GCN offers a uniquely qualified insight into the world of cycling, and most importantly it’s fuelled by our passionate and enthusiastic fans – everyone who makes up the GCN community. We also bring you the latest and greatest tech to your attention, showcase the best places in the world to ride and get exclusive access to events and races. Welcome to the Global Cycling Network | Inside #cycling Thanks to our sponsors: Wahoo Fitness: https://eu.wahoofitness.com/ Whoop Fitness: https://www.whoop.com/fi/en/ Castelli Clothing https://www.castelli-cycling.com/FI/en/?&utm_YTF&&utm_YTF Giro Helmets https://uk.giro.com/ Pinarello Bikes https://pinarello.com/ Zipp Wheels: https://www.sram.com/en/zipp Enervit Nutrition: https://www.enervit.com/shop/en_uk Topeak Tools: https://www.topeak.com/global/en Canyon Bikes: https://www.canyon.com/en-gb/ Pirelli Tyres: https://www.pirelli.com/tyres/en-ww/bike Orbea Bikes: https://www.orbea.com/gb-en/bicycles/brands-road Vision Wheels: http://www.visiontechusa.com/product-category/road/?filtering=1&filter_component_type=386%3F Park Tool: http://www.parktool.com/ Elite Bottles: https://www.elite-it.com/en/products/water-bottles Komoot: https://gcn.eu/komoot Zwift: https://www.zwift.com/eu YouTube Channel - https://www.youtube.com/globalcyclingnetwork Facebook - https://www.facebook.com/unsupportedbrowser Instagram - https://www.facebook.com/unsupportedbrowser Twitter - http://gcn.eu/gcnTW GCN Japan: https://www.youtube.com/channel/UC1t__nmwSVQcnoDq8WIoloA?sub_confirmation=1 GCN Italia: https://www.youtube.com/channel/UCuTaETsuCOkJ0H_GAztWt0Q Suscribirse a GCN en Español: https://www.youtube.com/gcnenespanol?sub_confirmation=1 The GCN Club - http://gcn.eu/club GMBN Tech - https://www.youtube.com/gmbntech?sub_confirmation=1 GCN Tech - https://www.youtube.com/gcntech?sub_confirmation=1 EMBN - https://www.youtube.com/embn?sub_confirmation=1
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