Many cyclists will spend 15 minutes before a bike ride stretching and loosening up but if you haven’t got the time why not try this 5 minute streamline warm-up.
Exercise 1 Stand tall and reach tall
This exercise helps to stretch out your back and torso. What you have to do first is to put your feet together, reach your hands above your head, squeeze your knees together and push your hands up as high as you can. Remember to breathe deeply, and hold that pressure for 20 seconds. This will help to loosen up the muscles in the torso and the back, activating your adductor muscles between your legs.
Exercise 2 Founder
The founder is a variation of the stand tall and reach. This warm-up exercise helps to elongate the muscles in the posterior chain to get them activated and working before you get on your bike. Firstly, stand with your feet shoulder-width apart, shoulders over your hips and stand up tall. Make sure you put your weight on your heels and you’re just hinging at the hip, keeping the back straight and the chest tall. Next, lean forward whilst bringing your hips back, fingertips out in front of you, push your fingertips together and hands forward over your head. Remember to keep your chin down, and hold for 10 seconds and then relax.
Exercise 3 Squats
Squats get the muscle of the glutes and the lower limb activated. Stand with your feet shoulder-width apart and go down into a squat. Keep your weight on your heels and your hands in front of you to counterbalance as you go down to a squat. Maintain the posture for 3 seconds and quickly get yourself up and repeat this action 10 times. Remember to squeeze your butt as u get up. This slow-down-quick-up movement activates your glutes. Your knees mustn’t drift past the toes and your weight should be maintained on the heels.
Exercise 4 Plank
The plank engages the deep core muscles and prepares you for cycling. So, toes into the floor, shoulder-width apart onto your elbow hold and keep your eyes on the floor for about 10 centimetres in front of you. Hold it there for 30 seconds and then relax.
Exercise 5 Bridge
The last exercise is the bridge. This exercise helps to engage your glutes muscle, so they’re ready to go when you get on a bike. What you have to do is to bend your knee, crunch your glute muscles and proceed with an up and down motion. Repeat this action 10 times and continue with a single leg bridge. Remember to squeeze your buttocks as you do this exercise. Repeat 5 times on each leg and then you’re all set.
This 5 minutes warm-up exercise will do you good as you ride for Togoparts’ first-ever year-long virtual cycling challenge.
Photos by Experience Life, Openfit, Pinterest, Lifehack, & Dynamicchiropractic.ca