Hi Everyone! Hope you are all well,
If you are currently struggling with muscle soreness from cycling or just looking for some stretches to do before getting on your bike. Use the below as a guide to help take you through your cycling warm-up.
Benefits of stretching whilst cycling
Stretching before you cycle helps to loosen up your muscles which prepares your body to have improved posture on the bike when cycling. Furthermore stretching muscles will also improve muscle circulation through those muscles which will allow for reduced fatigue throughout the ride as well as after the ride.
What muscle groups do we want to target
- The legs:
These are the key part of cycling as they are the main muscle that we use when we are cycling. The key leg muscles which we want to target during our warm-up stretch are displayed in this video
https://www.youtube.com/watch?v=MqLHuwxB5-c
- The neck:
When we are cycling our neck is at an unusual angle instead of being straight which is how it is the majority of the time we are straining our neck upwards in proportion with our body. Therefore it is important to stretch our neck before a ride in order to improve flexibility
- Upper body :
Our upper body acts as a windshield when cycling, as that is the main part of our body that is causing drag. therefore it is important to remain flexible in order to get into an aerodynamic position.
Warm-up / stretching exercises for cycling
Your warm-up should consist of a short ride of 5-10 minutes in order to start promoting blood flow around your body and to assist in warming your body up if it is cold. The warm-up shouldn't be at max effort but instead, be around zone 2-3 (30-50% effort).
Once the cycle is complete we recommend:
- Calf raises: standing with both feet flat on the ground move your body so you are standing on your toes. Then move back down. Repeat this 5-8 times. (Optional: do 4 reps on one leg at a time)
Your calf is a key muscle group during your ride, and warming this up as well as working on the muscle considerably helps to activate your muscles and prepare them for the ride.
Image sourced from: https://bootcampmilitaryfitnessinstitute.com/2018/02/28/the-biomechanics-of-standing-calf-raises/
- Quad stretch: standing on both feet raise one foot behind you so that it is touching your butt and grab this foot with your hand (if you need to we recommend holding onto a wall with the other hand to help maintain balance). Hold this position for 20 seconds. Then switch legs. Repeat this 3 times on both legs.
Your quads are another key muscle group that is used whilst cycling, as shown in the video above.
Image sourced from:
https://www.gloveworx.com/blog/quad-stretches-help-become-unstoppable/
- Standing toe touch: Whilst standing flat on both feet try and bend over and touch your toes without bending your knees. (if you cannot touch your toes do your best to try and touch your toes) do this for 5 seconds repeat 3 times
- Neck stretching: standing tall and firm, rotate your head around 5 times in one direction and then switch and repeat on the other side. Repeat this twice
Main aim: Slowly rotate your neck and head and keep it slow and controlled.
If you want more stretches please check these links out:
- 10 Best stretches to do before biking
- The importance of stretching for cyclists
Thanks, everyone for reading, if you have any questions feel free to get in contact we will be happy to help out:
Email: thetriathlontrainingplan@gmail.com
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