Alleviating Muscle Soreness

Executive Summary about Alleviating Muscle Soreness by Frank Claps, C.S.C.S.
“Delayed Onset Muscle Soreness (DOMS) is a by-product of the muscle building process,” says researcher Priscilla Clarkson, Ph.D., of the University of Massachusetts, Amherst.
“Strenuous exercise, creates minor tears in your muscles.” she explains. Possible treatments to ease the pain include massage, stretching, ice therapy, over-the-counter pain relievers and nutritional supplements. One promising prevention is cherry juice. Strength loss and pain were significantly lower when drank the cherry juice.
A recent study at Eastern Michigan University found no difference in the oxygen costs or heart rate response between four popular saddle-height formulae and self-selection in both increasing-intensity and steady-state trials.
Great for runners, Seated Iliotibial Band Stretch helps loosen up the IT band, a thick group of fibers that runs along the outside of the thigh.
1 Sit with your legs folded comfortably in front of you.
2 Grab your right knee and foot, and pull your leg up toward your chest evenly with both hands.
3 To increase the amount of stretch, place your foot in the crook of your elbow and wrap your other arm around your knee.
4 Keep your back straight and gently rock your leg back and forth.
5 Repeat with the other leg.

Bike + Mountains = Excitement + Challenge
Executive Summary about Bike and Mountains by the American Council on Exercise
Tired of paved roads and four-wheeled traffic? If you answered “yes,” then your vehicle of choice could very well be a mountain bike. Mountain bikes are sturdier than your average road or hybrid-style bicycles, so they can withstand rough roads. When purchasing a mountain bike, be sure that it is the right size. A helmet is a must, gloves can protect your hands if you fall, bike shorts can add comfort to your ride and bike shoes and clip-less pedals can improve control and skill.
Riding a bike is one of the best cardiovascular exercises around. Mountain biking offers the bonus of using the muscles of the upper body and torso when climbing hills and navigating technical downhills. Pedal slowly in a low gear.
Practice makes perfect isn’t a cliché when it comes to handling a mountain bike. Mountain bikes usually have V-brakes or more advanced disc brakes, both of which are stronger than brakes found on other bikes, allowing riders to control factors such as descending speed and slowing down prior to turns. Use a low gear when you need power and a high gear when you are climbing up steep hills. Short, steep hills may require out-of-the-seat pedaling to garner more power.
You can obtain information about trails in your area from local bike shops, mountain-biking groups, park rangers or the library.