21FIXES

and maybe also by improving
the removal of waste products,”
explains Phillips.
Massages also have a rejuvenating
effect. When muscles are
stressed, the fibers of the fascia
that cover them suffer microtears.
As they heal, these fibers
become stronger, but they also
can form scar tissue, called adhesions,
which can limit your range
of motion and cause discomfort.
Deep pressure applied by a therapist
to the fascia breaks up these
adhesions. You’re left feeling
fresh and rejuvenated and ready
to tackle the next big climb.
When to Get Them
Timing is everything when it
comes to massage. Wait too long
and those adhesions will tighten
and multiply. Here is a timetable
from licensed massage therapist
Janine Verstraeten, who has
worked with the Specializedlululemon
and US national teams.
Before a big race or event:
Go for a deep-tissue massage
three to five days before a physically
demanding ride to break up
adhesions and ensure your muscles
move freely. Verstraeten also
recommends going for an easy
spin and then lightly rubbing
your muscles one to two days
before the event to boost blood
flow and flush out waste. You can
use your hands, a foam roller, or a
massage stick.
Following a strenuous effort:
Your muscles will be sore, so get
a light rubdown within 48 hours
of the event (try a softer Swedish
massage or give yourself a quick
kneading). When your muscles
are less tender—three to five
days later—get a deeper rubdown
to break up adhesions before they
become tight and painful.
For regular maintenance:
If you ride several times a week,
a monthly massage will help
keep your muscles limber and
free of knots. Opt for a deeptissue
rubdown, which might
also include trigger-point therapy
(concentrated pressure to
loosen isolated, painful spots).
If you are training hard, Verstraeten
recommends a massage
every two weeks. Casual cyclists
should get one as needed.
FIND MORE SOOTHING MASSAGE TIPS
AT BICYCLING.COM/RUBDOWN.
DIY RUB
Between appointments with my therapist’s healing hands, I keep my muscles supple with a foam roller. A study recently
published in Medicine & Science in Sports & Exercise reports that foam rolling reduces muscle soreness while improving range of
motion and muscle activation. My current favorite roller is the TriggerPoint Grid X ($50), which is extra firm to tackle my toughest
trouble spots. Try this short, sweet, supereffective routine: 1 / OUTER HIP AND THIGH Lie on your side with the roller under your left hip. Slowly roll up
and down between your hip and knee. Switch sides. 2 / HAMSTRINGS Sit with your left leg straight, your hands on the floor behind you, and your right knee
bent at a 45-degree angle. Place the roller under your left hamstring. Roll up and down from your knee to just under your left butt cheek. Then work the
other leg. 3 / QUADS Lie facedown with the roller under your hips. Lean on your left leg and roll up and down from your hip to your knee. Switch legs.—S.Y.