自行车伸展运动(不完整版)

sam神

刚收到一篇文章马上帖上来，有空再寫一篇完整的，奧运来了，实在太忙，不好意思！！！

Easy Cycling Stretches
and Flexibility Exercises

...guaranteed to improve your performance and
do away with cycling injuries for good.

 

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Cycling came on the scene in the early 19th century. It gained momentum after Kirkpatrick Macmillan, a Scottish blacksmith, invented a pedal and crank system in 1839. In 1868 the first cycling road race took place in Paris. Then around 1890 the gears and chain were invented.

Bicycle racing has been a part of the Olympics since 1896 in Athens. These events took place on the road and track. The events have changed slightly over the years, but the equipment has changed drastically. The bikes have become lighter, faster and geared for performance.

Bicycle racing takes place on roads, on trails, or on the track. Road races have become very popular. One of the most famous road races is the Tour de France which started in 1903. The sport gained more international acclaim with the start of the International Cycling Association (ICA), started by Henry Sturmey of England in 1893. The ICA held its first world championship in Chicago that same year. Some of the other prestigious races throughout history include Liège-Bastogne-Liège (1892), Paris-Roubaix (1896), the Giro d'Italia (1909) and the Ronde van Vlaanderen (1913). These races are still among the most sought after titles.

Road cycling is generally longer than track races and the natural lay of the land provides for hills and valleys to challenge the rider. The road race is generally a much smoother path than mountain or trail racing and therefore the equipment is much different. A road bike would not stand up to the constant pounding of a trail race, but the road cycle is designed for more speed and tighter turning and balance.

Anatomy Involved
Bicycle road races require a great deal of muscular and cardiovascular endurance. Cross training is important for cyclists because it can be difficult get enough mileage on the bikes needed to develop the advanced endurance needed for racing. A good combination of speed, strength, and endurance work, along with flexibility training, is essential for cycling success.

The major muscles involved in road cycling include:

• The muscles of the legs and hips; the quadriceps, hamstrings, and gluteus muscles, and the lower leg, anterior tibialis, gastrocnemius and soleus.
• The core muscles are important for maintaining balance and power; the rectus abdominis, obliques (internal and external), hip flexors, and the spinal erectors.
• The muscles of the arms and shoulders are important to maintain a support position on the bike when leaning forward; the deltoids, biceps and triceps, and the muscles of the hand, wrist and forearm.

A good strengthening and conditioning program for these muscles will help ensure success on the bike. Weaknesses, or imbalances, in any of these muscles can lead to injuries for the cyclist. Special attention must be paid to stretching the muscles after use to ensure flexibility in commonly over-used muscles.

Most Common Injuries
Road cyclists are susceptible to many overuse injuries. They are also, due to the high rates of speed, at risk of traumatic injury. This combination means that cyclists must take precaution to avoid incorrect form and excessive wear on joints and bones.

The list of common overuse injuries experienced by cyclists includes Plantar Fasciitis, Knee Bursitis, Iliotibial Band Syndrome (ITB), Patellar Tendonitis, Lower Back Pain, and Muscle Strains. Cyclists who experience crashes may also be subject to fractures and traumatic brain injury.

Plantar Fasciitis: The plantar fascia is a strong ligamentous band that runs along the bottom of the foot, from the heel to the ball of the foot. This band supports the arch of the foot and is under strain when the foot is bearing weight. When the foot supinates, such as when pedaling a bike, this places additional stress on this fascia. Plantar fasciitis is a condition that occurs when the fascia becomes inflamed and painful. Rest is the best medicine for plantar fasciitis. NSAIDs and ice massage can help, as well.

Knee Bursitis: Bursitis is a condition where the bursa, a fluid filled sac that cushions the tendons and ligaments where they cross the bone, become irritated and inflamed. This leads to redness, warmth, and swelling in the area. In some cases the bursa may rupture causing the fluid to leak out and impair the ability of the bursa to cushion. Repetitive flexion and extension of the knee can cause irritation to the bursa on the outside of the knee or on the top of the knee cap. The pain will subside with rest and the inflammation usually responds to ice and NSAIDs during rest. Flexibility training during rehabilitation helps to reduce the chance of bursitis recurring.

Iliotibial Band Syndrome (ITB): The iliotibial band is actually a thick tendon-like portion of another muscle called the tensor fasciae latae. This band passes down the outside of the thigh and inserts just below the knee. The main problem occurs when the tensor fasciae latae muscle and iliotibial band become tight. This causes the tendon to pull the knee joint out of alignment and rub against the outside of the knee, which results in inflammation and pain. Flexibility of the hips and quadriceps are important in preventing ITB syndrome.

Patellar Tendonitis: Patellar tendonitis may be an acute injury, caused by trauma to the tendon. More commonly it is due to overuse, or incorrect pedaling form. The tendon rubs over the bone and causes inflammation that aggravates the condition, leading to a cycle of inflammation and pain. A lot of mileage during training can lead to this condition. Treatment for tendonitis includes discontinuation of the activity that caused the problem, NSAIDs, and ice.

Lower Back Pain: The riding position on the bike, especially during road racing, can cause pain in the lower back due to poor posture or fatigue. The muscles in the lower back can become fatigued during a long session of cycling and extended time in the same position may lead to the muscles becoming tight. This pain usually subsides with rest and stretching. Pressure on the intervertebral discs may require medical help to relieve.

Muscle Strains: Muscle strains are sometimes caused by overstretching or working against an extreme load. They may also be caused by overtraining a muscle and not allowing for rest and recovery. The muscle fibers tear causing inflammation and bruising within the muscle. The resulting pain may lead to a guarding of the muscle and stiffness will set in due to scarring. Muscle strains range from severe, large numbers of fibers and a large area of the muscle, to minor, involving a small number of fibers. Rest, ice, and anti-inflammatory medication are used to treat muscle strains. (For more treatment information, visit R.I.C.E.R.)

Fractures: A fracture is break in a bone. It can be a partial or complete break and may be inline or compound. When an extreme force is applied to a bone, either across the bone, rotational force, or compressive force, then the bone may break. The larger the bone, the greater the force required to fracture it. The higher rates of speed of cyclists today has also lead to more severe fractures, and fractures to the larger humerus and femur. Fractures require immediate medical attention and must be immobilized to prevent further injury. Fractures usually require at least four to six weeks for recovery, with compound and large bone fractures requiring more time.

Traumatic Brain Injury: Bike accidents can easily lead to a Traumatic Brain Injury (TBI). Acute damage to the brain tissue can range from a mild concussion to complete separation of the spinal cord from the base of the brain stem. Landing on their head or being struck by another cyclist after they have fallen leads to many of the traumatic brain injuries in cycling. When the head hits the ground or is struck the brain moves within the skull causing bruising or more severe injury. Traumatic brain injury is a medical emergency and requires immediate medical attention.

Preventative Strategies
Proper conditioning and safety measures are essential in injury prevention strategies of road cyclists.

• Wearing a helmet while riding is extremely important to prevent head injuries.
• Keeping the bike in top riding condition and maintaining it on a regular schedule will also prevent accidents from occurring.
• Learning proper cycling technique is important to prevent overuse injuries and those caused by improper form.
• Proper cardiovascular conditioning will prevent fatigue and other overuse injuries.
• Stronger muscles will be able to handle the stress of longer rides better than weaker ones.
• Increasing flexibility in the muscles and joints will reduce the stress on these areas during training.

The Top 3 Cycling Stretches
Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective.

Stretching is essential to overall conditioning and should be an integral part of any training routine. Due to the long period of time spent in the same position, stretching is very important to the cyclist, both pre- and post-training. Stretching can be a powerful rehabilitation tool, as well.

Below are 3 of the most beneficial stretches for cycling. Obviously there are a lot more, but these are a great place to start. Please make special note of the instructions beside each stretch.

	Kneeling Quad Stretch: Kneel on one foot and the other knee. If needed, hold on to something to keep your balance and then push your hips forward.
	Single Heel-drop Achilles Stretch: Stand on a raised object or step and place the ball of one foot on the edge of the step. Bend your knee slightly and let your heel drop towards the ground.
	Lying Knee Roll-over Stretch: While lying on your back, bend your knees and let them fall to one side. Keep your arms out to the side and let your back and hips rotate with your knees.

The above 3 stretches are just a small sample of stretching exercises that will help you improve your cycling game and eliminate cycling injuries.

小江

神就是神，厉害。虽然我英语水平很一般，但是还是顶，静等中文版的吧～～～

koike

OYE~~~~~~
到底是神~~~~~~~

xiaoh

英语的。。。

黑黑

为什么都是英文的啊  都看不懂哦

lqy

看不懂

jhon

国外医学比较发达，而且论文都要英文版的。

sy01

继续啊！！版主，还在等候啊@@@@@

每文华

鉴于部分骑友在英语方面的困难，我也没有找到这篇文章的中文译文，加上sam神是在太忙，我将尝试逐步翻译这篇，一方面和大家共享一下文章内容，另一方面也提升一下自己的英语水平，毕竟受中国教育毒害那么多年，对英语水平的影响很大，学了10多年英语始终不如美国一个小学生；另一方面我的专业是计算机，让我翻译计算机书籍应该没有问题，翻译体育及医学类，那就完了。所以如果有什么错误的地方或者翻译不当的地方，还请大家批评指正，本人虚心接受。

每文华

虽然这是一篇1年多前的文章，不过还是有必要读以下的

简单的自行车伸展运动和柔韧性训练

保证可以提升你的运动强度并且对避免运动损伤有好处

自行车运动最早出现在19世纪初期。后来在1839年，一个人苏格兰铁匠KirkpartickMacmillan(柯克帕特里克)发明了踏板和曲柄系统后有了一定规模的发展。1868年第一届公路自行车赛在巴黎举办。1890年左右，齿轮和链条发明了。

自1896年起，自行车比赛在雅典成为了奥运会的一项赛事。这些自行车比赛主要分公路赛和场地赛。虽然这些比赛方式在后来的数年里没有太大变化，但自行车装备却有了相当大的变化。自行车变得越来越轻，越来越快，并且可以通过换档来改变性能。

自行车比赛有公路赛，越野赛（山地赛）和场地赛。公路赛比较多见，最著名的就是1903年开始的环法自行车赛。1893年，Henry Sturmey（亨利 驶德美）在英国成立国际自行车协会（ICA），由此这项运动在国际上更加受到欢迎。同年，CIA在美国芝加哥举办第一届世界冠军杯。纵观历史，（该协会举办的）其他一些有名的赛事有1892年的列日-巴斯通-列日（Liège-Bastogne-Liège），1896年的巴黎-鲁贝（Paris-Roubaix），1909年的环意大利（the Giro d'Italia）和1913年的环弗兰德（the Ronde van Vlaanderen）。这些赛事的冠军头衔在今天仍然是自行车运动员所向往的。


这里我补充一点资料：以上为几大自行车古赛事。而Milan-San Remo、Tour of Flanders、Paris-Roubaix、Liege-Bastogne-Liege和Tour of Lombardy这五大古典赛更是古典赛中的古典赛。这里有一部分资料，其他的可以自己到网上搜索：
http://www.fulun.org/bbs/viewthread.php?tid=3327
http://www.fulun.org/bbs/viewthread.php?tid=3357&extra=page%3D32
http://www.fulun.org/bbs/viewthread.php?tid=3313
http://www.fulun.org/bbs/viewthread.php?tid=3413&extra=page%3D31

另外关于亨利 驶德美，他和[size=-1] James Archer两个人发明了3档内变速后轮轴，另外这里还有一篇关于自行车发展史的，里面提到了这两个人
http://www.zdche.com/forum/viewthread.php?tid=7326



公路赛比场地赛要长一点，并且山丘、溪谷这些自然地形对骑行的人也是一种挑战。但是公路赛相对山地或者越野赛要平坦一些，因此（两种车的）装备也大不相同。公路车是经不起山地自行车那样持续震动（瞬间冲击）的，而是为了达到更快的速度，更紧凑的转向性和平衡性（不是很明白tighter turning and balance的意思，欢迎纠正）

相关的解剖学


自行车公路赛需要强壮的肌肉和心肺耐力。交叉（混合）训练对于车手来说尤其重要的，因为想单靠骑行大量的里程来提高比赛中所需的更强的耐力是很困难的。平衡好速度、强度，耐力训练，配合柔韧性训练对自行车运动比赛的成功才是最基本的。

对于公路自行车运动，主要的肌肉训练有：

• 腿部及臀部肌肉：四头肌，腿筋和臀肌，以及小腿：前胫骨肌，腓肠肌和比目鱼肌。
• 对维持平衡和发力是很重要的腹肌：腹直肌，腹斜肌（腹内和腹外），髋部屈肌和竖脊肌
• 对骑车时保持前倾的姿势比较重要的手臂和肩膀的肌肉：三角肌，二头肌和三头肌，手、手腕、前臂的肌肉

对于这些肌肉，一个好的强化和调节过程可以（让我们）更好帮助骑行取得胜利。任何这些肌肉的衰弱（萎缩）或是不协调都会导致车手受伤。在使用肌肉后，对于拉伸肌肉尤其要注意，以确保通常情况下肌肉过度使用（所影响）的柔韧性。
（真是不知道使用肌肉在中文里该怎么翻，总觉得别扭）

主要的常见损伤


公路车手会受到很多过度运动损伤的影响。他们也会因运动时的高速而有着一定的遭受外伤的风险。这意味着车手们必须采取预防措施以避免不正确的穿着以及关节和骨骼过度磨损。



以下列出了一些骑友所遇到的常见的过度损伤，包括足底筋膜炎，膝关节滑囊炎，髂胫带综合症（ITB），髌骨肌腱炎，腰痛和肌肉拉伤等。