‘Windmill’ stretch for TFL and ITB  Stand on right leg with left leg tucked in front.  Keep all weight on right leg. Relax muscles around right hip so it pops out to the side. You should feel a stretch on the outside of the right hip. Lift right arm above head and stretch across to the left side.  You should feel the stretch increase. Hold a gentle stretch for greater than 20 seconds. Perform x 3 per day at work, as well as pre-ride.
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Top Gear: The BikeBox

The BikeBox is a tidy solution for safely storing your bike outdoors. It has a spring-loaded opening mechanism to assist lifting the two panels of the closure. Security and quality seem quite strong considerations, with the PVC-coated galvanised steel box designed to be bolted down to a concrete slab from the inside. There are two external padlocks included in the purchase price and a cable lock fixing point in the base as well. The unit comes flat packed so there is some assembly required.

Price: $1,200 plus delivery

http://thebikebox.com.au

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