Yesterday finished a sequence of 5 days during which I rode over 490 miles.  (The team rode about 450 but I took a couple of side trips).  When you ride that much, things like posture become extremely important to ensure that your riding is sustainable.  So today, partially as a reminder to myself, I'm going to post about Bicycle Yoga.  This isn't really doing yoga on a bicycle per se, of course - that sounds really dangerous - but rather using the principles of yoga and some of the stability enhancing tools to ensure a sustainable ride.  I'll divide it into a few physical tips/tricks and a few mental ones! 

Physical Tips: 

- Fidget!  In a spin class, or in a meditation class, we often hear to minimize motion that doesn't apply to the task at hand.  This makes sense when aiming for speed or going over short distances.  But on a ride like this, it's important to change postures.  This especially applies if using "clip-in" cycling shoes.  These kind of shoes have many advantages, but one disadvantage is that they produce the same stroke on every rotation.  Much like running on a treadmill, this artificial sameness can cause muscle fatigue as some groups get overused and others underused.  So, switch postures.  Stand up in the saddle once in a while.  Change the hand grip.  Fidget! 

- Stretch!  Perhaps this is obvious, but on and off the bike, stretch!  In particular, stretch the muscles of the lower back and hips.  The legs are obvious, of course, but we forget that those muscles are connected to the lower back.  Try doing some passive stretches by putting something under the shoulder blades and laying down on your back with the arms spread out to the sides.  Do some lower back lumbar twists as well.  Stretch in the morning before getting on, but more importantly stretch when getting off the bike. 

- Don't ignore chronic problems.  If your knee starts to hurt, I can guarantee it won't just magically get better.  Learn the difference between minor aches and pains and something more severe.  In particular, watch out for sharp or shooting pains that seem to occur in the direction of motion.  These kinds of pains indicate a joint problem that won't get better on its own. 

- Get your bike professionally fitted and make sure it stays that way.  A professional - or at least a trained amateur - can fit you on the bike correctly, greatly reducing the likelihood of knee pain. 

- Don't switch equipment.  When on a long ride like this, don't switch horses midstream if you can help it.  If you have a favorite pair of shoes or socks, keep using them.  Replace equipment with the new version of the same thing. 

Mental tips: 

- The journey of a thousand miles begins with a single step.  Or in this case, revolution.  You can't ride 4,000 miles at once so don't try.  One day at a time, one mile at a time. 

- Perform actions because they are right, not out of an expectation of results.  Ride your bike because it's the right thing to do, not because you hope to be fit, or be rewarded by your peers, etc., etc.  You'll be happier when your reward is inside your own mind. 

- It's the journey, not the destination.  There's nothing special about the end.  You probably could have flown there.  It's about the in between parts, so make sure to take time to stop and smell the roses. 

- Do something nice for yourself.  If you have a favorite treat, bring some with you.  If you like to take pictures of dams or farmhouses or dogs or whatever, do it!  The trip is for you, so enjoy it. 

- Go on your own trip, not someone else's.  You are the only one who can do the trip the exact way you do it, and that's worth remembering. 

Good luck out there!