Saddle Up: Pre-Season Prep for Cyclists
Don’t underestimate the power of a warm up!
Cyclists! It's time to gear up for riding season!
As we dust off our bikes and prepare to hit the roads or trails, it's essential to ensure our bodies are primed and ready to handle the demands of the ride. One crucial aspect often overlooked in our excitement to pedal away is injury prevention through strength and mobility exercises.
So, let's pump up those muscles and grease those joints and get ready to ride.
WARM UP.
We aren’t talking about the, “I’m just going to start pedaling easy,” as a dialed warm up plan…No other sport starts out playing “easy” and biking is no exception.
A dynamic warm-up gets the blood flowing and primes your body for action. Think leg swings, arm circles, and hip rotations. Keep it simple so it’s easy to repeat and be consistent. In a world where many of us sit to work, then sit in a car, and then sit on a bike saddle…transitioning out of a seated position pre-cycling can do wonders for how you’ll feel and perform on the bike.
We also love adding in banded glute work pre-rides: banded squats, side steps, monster walks, etc.
Not only will this prepare your body physically, but it also helps mentally transition into workout mode.
CORE.
You can’t fire a cannon from a canoe. Your core stabilizes your torso and transfers power from your legs to the pedals efficiently. A weak core and strong legs leads to muscle imbalances and it’s not uncommon for folks to experience lower back and knee pain as a result.
Incorporate exercises like planks, Russian twists, Supermans, and Hollow Hold variations into your routine to strengthen those crucial core muscles.
Remember, a strong core leads to better stability and less strain on your back during long rides.
LEG DAY LOVE.
Ah, the bread and butter of cycling - those mighty legs! To conquer climbs and power through those sprints, you need strong quads, hamstrings, and calves. Squats, lunges, and even calf raises are your best friends here. Mix it up with variations like jump squats or Bulgarian split squats to keep things interesting and challenge different muscle groups.
GLUTES GALORE.
Don't neglect the glutes! We’ve seen so many cyclists in the office experiencing pain and the root of the issue is weak glutes. The glutes play a significant role in generating power and stability while pedaling. Exercises like bridges, hip thrusts, and clamshells help activate and strengthen your glute muscles, reducing the risk of overuse injuries and improving overall performance on the bike.
It’s worth circling back to the warm up and noting that activating your glutes PRE-ride helps them activate for your ride! It’s hard to get your glutes to fire well when you’re sitting, so take 5min and get your glutes “burning” before you start pedaling.
FLEXIBILITY & MOBILITY
Cycling may be a repetitive motion sport, but that doesn't mean you should skimp on flexibility. In fact, that’s every reason to work on your flexibility and mobility! Maintaining optimal joint mobility is essential for fluid movement on the bike and tight muscles can lead to imbalances and increased risk of injury.
Incorporate stretches targeting key areas like your spine, hips, hamstrings, pecs, and calves into your routine. Yoga or Pilates can also be excellent options to improve flexibility and balance off the bike.
REST & RECOVERY
Last but certainly not least, don't forget to give your body the rest and recovery it deserves. Adequate sleep, hydration, and nutrition are vital for muscle repair and growth. Listen to your body and don't hesitate to incorporate rest days into your training schedule. Your muscles will thank you, and you'll come back stronger for the next ride.
Up for a challenge? Try to set a PR for the number of nights strung together achieving 7-9 hours of sleep. Athletes who sleep less than that are at a nearly doubled risk of injury compared to those that do. We are very pro foam rolling and all of the other recovery methods available, but don’t underestimate the power of a good night sleep.
Remember, injury prevention is key to enjoying a long and successful cycling season.
So, lace up those shoes, get after your banded hip warm up, hop on that saddle, and pedal your way to a strong, mobile, and injury-free ride! Happy cycling! 🚴♂️💪
Want help curating a custom plan designed for YOUR body to help you stay injury free with cycling?
EMAIL: theteam@burlingtonptvt.com and we can get you started.