Tom Danielson's Core Advantage: Core Strength for Cycling's Winning Edge by Tom Danielson & Allison Westfahl

Author:Tom Danielson & Allison Westfahl [Danielson, Tom & Westfahl, Allison]
Language: eng
Format: epub
Tags: Sports & Recreation, Cycling, Training, Health & Fitness, Exercise, Aerobics
ISBN: 9781937716301
Google: Evc5CgAAQBAJ
Publisher: VeloPress
Published: 2012-12-17T23:21:32.551952+00:00

Proprioceptive Neuromuscular Facilitation

Proprioceptive neuromuscular facilitation (PNF) is a predominantly static form of stretching that requires assistance from a partner or coach to move the muscle into a stretched position. Because PNF requires the muscle to be held in a static stretch, this type of stretching has the same negative performance implications as static stretching and should not be used before a workout. Studies have shown that all variations of PNF stretching cause a significant decrease in limb velocity and movement time. For example, athletes who perform PNF stretching and then take a vertical jump test consistently see a decrease of 5 percent in jump height. Furthermore, pre-exercise PNF has also been shown to decrease muscular power and endurance for up to 60 minutes after the stretch is performed.

As with static stretching, PNF stretching has also failed to produce any solid evidence confirming that it helps reduce or prevent injuries when performed before an activity. Given the depth and magnitude of scientific arguments against performing PNF stretches before activity, it should never be used as a warm-up method. However, PNF has been shown to increase joint range of motion and can be employed after a workout in order to increase range of motion.

There are three main variations of PNF stretching: hold-relax, hold-relax with agonist contraction, and contract-relax. All three variations are based on a protocol of having a partner passively move the muscle to its point of resistance, then having the athlete either push against that resistance or simply allowing the partner to hold the stretch (you can also use a strap to perform the stretch yourself, although studies have suggested this method is not as effective).

Let’s use the basic supine (lying on your back) hamstring stretch to understand the differences. The athlete will typically lie on the ground or on a stretching table with one leg relaxed straight on the ground and the other leg (also being kept as straight as possible) being lifted by the partner. With the hold-relax variation, the partner gently pushes the athlete’s leg up to its first point of resistance, holds it for 10 seconds, then allows the hamstring to relax before pushing it again to a second point of resistance, which should, in theory, be farther than the first point.

The hold-relax with agonist contraction starts the same way, except when the first point of resistance is reached, the athlete then gently pushes the leg back against the partner, which creates a hamstring (agonist) contraction. The partner pushes back against the athlete so that the leg remains in the same position.

In the contract-relax variation, the partner allows the athlete to slowly lower the leg to the ground by only providing gentle resistance against the leg.

TOMMY’S TAKE

Being a pro cyclist definitely has some perks, and having a team of soigneurs at every race is one of them. When I’m done riding for the day (never beforehand) a soigneur will take me through a series of assisted stretches, which is painful but worth it. The quantitative effect

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