At UNDRBUDR we believe in "PRECOVERY", simple protocols to prepare muscles for training stress as to minimize pain and soreness afterwards. The level and duration of your precovery protocol depends on your planned workout. If you plan to destroy your legs that day, all the steps below should be incorporated along with a solid warm up. If it's a light day, back down the warm up and maybe skip some steps. A physical therapist or trainer would typically recommend a combination of warm-up exercises, stretching, and mobility drills before engaging in exercise. These protocols are designed to prepare your muscles, joints, and cardiovascular system for the demands of your workout, reducing the risk of injury and minimizing soreness. Here's our protocol based on discussions with experts, elite athletes of many disciplines, and our own personal experience:
Warm-up: Spend 5-10 minutes doing light aerobic activity like jogging, cycling, or brisk walking to increase your heart rate and blood flow. This helps raise your body temperature and prepare your muscles for more intense exercise.
Dynamic Stretching: Dynamic stretches involve controlled movements through a full range of motion. These can include leg swings, arm circles, hip rotations, and torso twists. Dynamic stretching helps improve flexibility and mobility while increasing blood flow to the muscles.
Static Stretching: After your dynamic warm-up, perform static stretches to target major muscle groups. Hold each stretch for 15-30 seconds without bouncing. Focus on areas that will be heavily engaged in your workout. Common stretches include quadriceps, hamstrings, calves, chest, and shoulders.
Foam Rolling (Self-Myofascial Release): Foam rolling can help release tension in tight muscles and improve blood flow. Roll slowly over various muscle groups for 1-2 minutes per area, paying extra attention to any knots or trigger points.
Wake Ups: Perform activation exercises to engage and "wake up" specific muscles that may be underactive or weak. For example, glute bridges or clams can activate the glutes.
]]>
Don't forget to check out our great deals on everything to help you perform your best
]]>
Don't forget to check out al the great deals in our shop!
]]>
Momentum Indy is a fantastic venue, there were some big guns in the Masters despite happening on the same weekend as Nat Masters in GA. Both the Mass Ave and Indy Crit were all about long, fast straightaways, tight <90 degree turns and constant attacks. Happy to pull off a 7th overall in the Omni despite a rough season of crashes. Look forward to next year!
Don't forget to check out our great sales going on!
Mass Ave Crit
Indy Crit
]]>
MAKE SURE YOU CHECK AT OUR KILLER SALES GOING ON
]]>
]]>
July 10, 2023 - Montclair NJ - UNDRBUDR, LLC, developer of high performance, natural derived skincare, and topical muscle performance products, today announced the launch of a new product line ULTRABUDR, and a shift toward more sustainable packaging. The launch was debuted by a limited “Summer Edition”, herbal infused massage oil designed with packaging intended to reduce carbon footprint.
UNDRBUDR CEO, Rich Ferraro explained, “Our simple tagline; “Always On”, reflects both our clients’ lifestyle and how athletes use our products before, during, and after activity to perform and feel their best. The ULTRABUDR family of products will introduce more ways for elite athletes and everyday active people alike to incorporated selfcare and recovery into their daily routine”.
The recently launched massage oil builds on the already successful line of muscle rub products previously launched in 2021, which has been ranked 2x more effective by over 200 athletes surveyed by UNDRBUDR. “The data supporting the benefits of Arnica for pain & inflammation, and comfrey, containing allantoin for repair, are indisputable. However, what we found was the off-the-shelf, highly diluted, arnica & comfrey extract most producers use just doesn’t cut it. We decided to start with direct-sourced, fresh cut arnica and comfrey and extract their beneficial ingredients using our own proprietary process for maximum concentration without denaturing”, Ferraro explained.
Sustainable packaging has become one of the hottest topics at industry trade shows and is now becoming an important factor in consumer buying decisions, and for good reason. Rich Ferraro expanded how UNDRBUDR is taking this into consideration. “We have established a long-term transition plan to fully sustainable packaging over the coming years. This new launch is just the first step but already represents a huge improvement by packaging in larger volumes to reduce the overall number of units shipped per year, using more readily recyclable resins, and using less packaging overall.”
All UNDRBUDR products, including the new ULTRABUDR family, is available on their online shop and common ecommerce platforms like Amazon.
]]>Ingredients:
Note: I forgot to call out the cinnamon in the video but it's in there
Instructions
]]>
]]>
In this exclusive interview Ron Short (@shortcycles) talks about cycling photography and gives us some tips to shoot better at the races
Dont forget to check out all our special on everything you need to feel your best
]]>
These are always ready to go in my fridge. I find this recipe to be the perfect blend of short-fused sugars and slow burn carbs. They get me fired out of a cannon for those 6am races and keep me going on those +40mi rides while others are bonking. Plus you get to have a triple espresso on demand. It will take some experimenting with the ratios depending on the temps where you are. A rule of thumb is these should never feel dry or cumbly when first forming into blocks as they always get dryer over time.
Makes 3 large or 6 bite sized energy bombs:
]]>
Dont forget to check out special deals on UNDRBUDR products
]]>
Don't forget to check out special deals on UNDRBUDR products
]]>
Don't forget to check out the great deals we have on all our protection and recovery products
The Pro races were very similar, the women’s top 8 were defined already by the 6th lap, the men’s almost seemed similar but was brought back roughly ¾ into the race before the final blow up with L39ION taking the win in the women’s and Best Buddies for the men’s.
]]>
Starting with the Cat 4 race, see the video of the last 8ish laps. The numbers speak for themselves. it was a super strong group. Made several amateur mistakes and did not take advantage of an key opportunity. I put in a strong attack at one point, had someone make the gap and thought to work with them but by the watts, we made it easy for the field to catch up - I should have kept going. Then on the last lap before turn 3 I totally had an opening. I'm always the guy leading out the field so lately I have been holding back. In this case with that opening and such a narrow stretch, I should have hammered and shut down any attempts to pass. I always so thought, just being there I already won!
Checking in on all the top racers blowing up Tuesday night at Rahway River Park
]]>
1st Lap at Leguna Seca at the 2022 Sea Otter Classic (40+ Cat 4) from UNDRBUDR on Vimeo.
What an amazing week, just happy being there let alone being up on the podium stage! Over 13k steps per day, 4 days of tent duty, a Crit and also placed 2nd in the same category 40mi + 3k' RR, you know I needed Muscle Budr to get me through the week.
]]>