AB Sports Therapy

AB Sports Therapy AB Sports Therapy
Cyclist Performance Services 🚴‍♂️
Mobile Sports Massage | Bike Servicing
Event Support – Rotherham
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😴 Recover Better Thursday - 3Sleep Quality: Are You Actually Sleeping Well?We often reduce sleep to one number:“I got 7 ...
20/08/2026

😴 Recover Better Thursday - 3

Sleep Quality: Are You Actually Sleeping Well?

We often reduce sleep to one number:

“I got 7 hours”

But sleep quality is more complicated than that.

Sleep duration, continuity, efficiency, consistency and how restorative your sleep feels can all be relevant - and there isn’t even one universally accepted definition of “sleep quality” in athletic research.

Training and competition can also disrupt sleep, particularly when training load, travel or changes in routine are involved.

And if you use a Garmin, Whoop, Oura or another wearable, remember:

The number is information, not a diagnosis.

Consumer sleep technology has limitations, so your sleep score shouldn’t automatically override how you actually feel and function.

So when thinking about your recovery, don’t just ask:

“How many hours did I get?”

Also ask:

“Did I sleep well and do I feel recovered?”

📚 Literature

• Walsh NP, et al. Sleep and the athlete: narrative review and 2021 expert consensus recommendations. Br J Sports Med. 2021.

• Cunha LA, et al. The Impact of Sleep Interventions on Athletic Performance: A Systematic Review. Sports Med Open. 2023.

• Bonnar D, et al. Sleep Interventions Designed to Improve Athletic Performance and Recovery: A Systematic Review of Current Approaches. Sports Med. 2018.

• Halson SL. Sleep Monitoring in Athletes: Motivation, Methods, Miscalculations and Why It Matters. Sports Med. 2019.

• Vlahoyiannis A, et al. A critical review on sleep assessment methodologies in athletic populations. Sleep Med. 2020.

How would you rate your sleep out of 10? 😴👇

AthleteRecovery

🚴 Cycling Performance Wednesday - 3Why do cyclists get tight hips?“Tight hips” is something I hear from cyclists all the...
19/08/2026

🚴 Cycling Performance Wednesday - 3

Why do cyclists get tight hips?

“Tight hips” is something I hear from cyclists all the time.

But there’s more to it than simply saying “cycling makes your hip flexors tight.”

Cycling involves repetitive hip movement through a relatively limited range, while your position on the bike can influence hip angle, pelvic position and trunk posture.

And although hip-flexor tightness is often blamed for symptoms such as lower-back pain, the relationship between hip mobility and back pain is far from straightforward.

So if your hips feel stiff after riding, don’t automatically reach for the foam roller.

Consider the bigger picture:

🔧 Bike position
🏋️ Strength
🧘 Mobility
📈 Training load
💤 Recovery

The sensation is real. The cause isn’t always obvious.

📚 Literature

• Husband SP, et al. Cycling position optimisation – a systematic review of the impact of positional changes on biomechanical and physiological factors in cycling. J Sports Sci. 2024.

• Antequera-Vique JA, Oliva-Lozano JM, Muyor JM. Effects of cycling on the morphology and spinal posture in professional and recreational cyclists: a systematic review. Sports Biomech. 2023.

• Konrad A, et al. The Influence of Stretching the Hip Flexor Muscles on Performance Parameters: A Systematic Review with Meta-Analysis. Int J Environ Res Public Health. 2021.

• Heiderscheit B, et al. Is there an association between hip range of motion and nonspecific low back pain? A systematic review. 2019.

Do your hips feel tight after cycling? 👇

💪 Strength Monday - 3The biggest strength training myths.There are still plenty of misconceptions around strength traini...
17/08/2026

💪 Strength Monday - 3

The biggest strength training myths.

There are still plenty of misconceptions around strength training and endurance sport.

“It’ll make me bulky”
“It’ll make me slow”
“It’s only for injured athletes”

The research paints a much more interesting picture.

Strength training can improve running economy and contribute to improved endurance performance, while recent research in cyclists has found improvements in cycling efficiency and cycling performance following heavy strength training.

And no, you don’t need to train like a bodybuilder to become stronger.

The programme should match the athlete and the goal.

Your training should complement your running or cycling, not compete with it.

📚 Literature

• Ramos-Campo DJ, et al. The Effect of Strength Training on Endurance Performance Determinants in Middle- and Long-Distance Endurance Athletes: An Umbrella Review of Systematic Reviews and Meta-Analysis. J Strength Cond Res. 2025.

• Llanos-Lagos C, Ramirez-Campillo R, Sáez de Villarreal E. Heavy Strength Training Effects on Physiological Determinants of Endurance Cyclist Performance: A Systematic Review With Meta-Analysis. Eur J Appl Physiol. 2026.

• Rønnestad BR, Mujika I. Optimizing Strength Training for Running and Cycling Endurance Performance: A Review. Scand J Med Sci Sports. 2014.

• Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. J Strength Cond Res. 2016.

• Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci. 2017.

What’s the biggest strength training myth you’ve heard? 👇

🚴 FAQ Friday - 2Should cyclists strength train?Short answer: yes.Strength training can be a useful addition to endurance...
14/08/2026

🚴 FAQ Friday - 2

Should cyclists strength train?

Short answer: yes.

Strength training can be a useful addition to endurance cycling, particularly for cyclists looking to improve performance.

A recent systematic review and meta-analysis of 17 studies found that heavy strength training improved cycling performance, cycling efficiency and anaerobic power compared with cycling training alone. It did not significantly improve VO₂max or maximal metabolic steady state.

That doesn’t mean every cyclist needs to spend hours in the gym.

The goal is to use strength training strategically so that it complements your cycling rather than compromises it.

And there’s no single perfect programme. Training frequency, exercise selection, volume and intensity should all be considered alongside your cycling workload and goals.

📚 Literature

• Llanos-Lagos C, Ramirez-Campillo R, Sáez de Villarreal E. Heavy strength training effects on physiological determinants of endurance cyclist performance: a systematic review with meta-analysis. Eur J Appl Physiol. 2026.

• Yamamoto LM, et al. The effects of resistance training on road cycling performance among highly trained cyclists: a systematic review. J Strength Cond Res. 2010.

• Rønnestad BR, Mujika I. Optimizing strength training for running and cycling endurance performance: A review. Scand J Med Sci Sports. 2014.

• Rønnestad BR, et al. 10 weeks of heavy strength training improves performance-related measurements in elite cyclists. 2016.

Do you currently strength train alongside your cycling? 👇

10/08/2026

Last Friday saw me take on the famous Salt Cellar Fell Race in the Peak District. Wow. What a route, what a race🫣 Happy to come away with 17th on “tired legs”🤫 I still had Tuesdays speed session in my legs okay…👀 It made for a good return to training this week for both running and cycling. Ive just got to keep building, get more consistent… let’s see what we can do next year! 🤛

10/08/2026

Workshop Diaries - 2

Today’s job - This Giant propel came to me for a general service, main issues being the brakes🫣 very spongey - rectified with 2x brake bleeds… Sram grrr. Gears were tuned, new handlebar tape fitted amongst some other little bits as part of a service. Turned around in a few hours - happy customer 🙌Bike is looking great and ready for its trip to Tenerife 😎

Enjoy a few timelapses of today’s job 🔧

Message me for more info regarding bike servicing and/or sports massage 💆‍♂️

10/08/2026

Active cupping is a technique of dry cupping that I like to use… If this looks like what you need, drop me a message and get booked in🙌
Mobile in and around the Rotherham, South Yorkshire area.

❓ FAQ Friday - 1One of the questions I’m asked most is:“Should runners strength train?”The short answer is yes.A well-pl...
07/08/2026

❓ FAQ Friday - 1

One of the questions I’m asked most is:

“Should runners strength train?”

The short answer is yes.

A well-planned strength programme can help improve running economy, increase force production, support performance and build resilience to the demands of running.

You don’t need to spend hours in the gym either. Even 2 quality sessions per week can make a real difference.

Do you include strength training in your running? Let me know below! 👇

Follow the journey. 💙

🟢 Recover Better Thursday -1Recovery is often the missing piece of the puzzle.You can train as hard as you like, but if ...
06/08/2026

🟢 Recover Better Thursday -1

Recovery is often the missing piece of the puzzle.

You can train as hard as you like, but if you don’t recover well, you’re limiting your progress.

Good recovery helps you:
✅ Adapt to training
✅ Reduce fatigue
✅ Stay consistent
✅ Lower your risk of injury

Remember, recovery isn’t just about rest. Sleep, nutrition, hydration, mobility and managing your training load all play an important role.

Small improvements in your recovery habits can make a big difference over weeks and months.

What’s one recovery habit that has made the biggest difference for you? 👇

💙 Follow Ash Bell for weekly recovery, strength and performance tips.

Cycling Performance Wednesday - 1 🚴One of the biggest myths in cycling is that lifting weights will make you “too heavy”...
05/08/2026

Cycling Performance Wednesday - 1 🚴

One of the biggest myths in cycling is that lifting weights will make you “too heavy”.

In reality, well-planned strength training can improve force production, sprint ability, climbing performance, fatigue resistance and may reduce injury risk when combined with your normal cycling.

You don’t need hours in the gym either. Even 2 well-structured sessions a week can make a real difference.

This is the first post in my new Cycling Performance Wednesday series, where I’ll be sharing practical, evidence-informed tips to help you ride stronger.

Follow the journey 💙

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