5 Minute Pre-Ride Warm Up to Make You a Better Cyclist
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- Опубликовано: 14 июн 2024
- Knowing what to do before a bike ride can help settle nerves, set goals, reduce the risk of injury and improve overall cycling performance. A correct cycling warm up will address several things at once, so it’s important we integrate it into our race days, training sessions and even prior to an easy ride.
By performing a pre-ride cycling warm up you will increase the temperature and blood flow in your muscles. This has been shown to increase performance outcomes and reduce the risk of cramps or injury by making your tissues more pliable (“limbering up” so to speak).
Something else not often talked about is the psychological benefits to a warm up routine. This time can be used not only to prepare your body but your mind as well.
Set goals for the session whether it’s for enjoyment, recovery, training or performance. Visualize the outcome of your race or desired sensations during your ride. Calm your nerves and avoid an “adrenaline dump” early in a race or heavy training session. All things we can attend to and include in the space of a dedicated warm up.
You’ll notice that all our warm up routines at Dynamic Cyclist are…dynamic. This means that we are constantly moving through a range of motion as opposed to just holding an end position (which is known as static or passive stretching).
A dynamic warm up is more productive in terms of increasing the temperature of your muscles and preparing them for movement. Static stretching also has a number of downfalls prior to exercise including the decreased neural excitation of your muscles. This means they won’t fire as quickly, won’t be as strong and won’t last as long.
Holding a static stretch means you're asking the muscle to relax into a lengthened state. This is contradictory to what you want during exercise, which is for the muscle to contract forcefully for several repetitions. These opposing ideas are a recipe for injury. Best to save any static stretching for after your ride or a rest day.
This is a full 5 minute warm up routine you can use before going out on any ride.
ROUTINE:
March in Place
Pulse Squats
Arm Circles
Dynamic Forward Fold
Dynamic Lizard
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I'm a big fan of the format of these videos. No long winded explanations just what you need to know.
Thank you so much! If you love this you'd really love the full platform over at www.dynamiccyclist.com :)
I have muscle imbalances and tight tendons from being hit by a car many years ago. I started doing this video every morning, more or less, about 7 months ago. At the time i couldn't bend over and touch my toes and my body was so twisted that my calves looked like they belonged to 2 different people! I missed many days here and there but just kept coming back, starting over, and now i can touch the tops of my hands to the ground when trying to touch my toes. The second part of the dynamic forward fold has helped my open up my shoulder and chest, one of my biggest problem areas. This 5 minute video sparked a change I had been avoiding for 15+ years. Thank you for making it easy to start. I am moving on to the 10 minute warm up, and will begin mixing in some of your other videos. Thank you for creating this video. It was exactly what I needed.
That's incredible @toddmallin3868! So happy to hear it has been helpful. If you're ever looking for a full-fledged platform to help you get and stay in shape, Dynamic Cyclist has that ready for you! new.dynamiccyclist.com/
You can also have a look at my playlist for cyclists ruclips.net/p/PL5A_ZKzK90Y5Q0AyAN7PrGcE9F3O6j0WF
I’m on a stationary bike at home. This the first video I came across of yours and it made me realise I wasn’t using my bike properly. This has made my unfit body able to do resistance 6 for more than 30secs! You’re so easy to follow and make fitness a positive experience and not a hinderance. Thanks so much!
You're so welcome! If you love this you'd really love the full platform over at www.dynamiccyclist.com :)
This is a great video. Can you please make one for a cool down? ❤
This video was really great, I love how she explained where to be focusing and what the strechs are doing. Great job keep it up!
Love this! ❤
this feels great. thanks for sharing
Please add a 5 minute post ride routine.
Thanks!
I like the 10min version. The one on the top of the list. Began only doing it at races. Now I do it before any activity which means pretty much every day! 😊
We have tons more on the full platform: www.dynamiccyclist.com :)
thanks, you look professional
Very nice warmups. Thank you! Wondering about pre warmups . After you wake up and get out of bed before your ride what/how much should you eat or drink? How long to wait before warming up? What about cool downs after a ride? Nutrition in general and after a ride? Maybe these questions are off topic…
So gooooddd 🙌🙌🙌
10/4/24 i always practice dynamic stretching before cycling to work. thanks
That's so awesome! If you love this routine you'd love the full platform at www.dynamiccyclist.com
Saddle angle looks uncomfortable
😂 Was thinking same
No back pain anymore
Lol good eye
If it does ease back pain it will convert into: hand, wrist (can see asymmetric wrist mobility in your movements so there must be an injury history there, left side), elbows, shoulders, neck. You could not avoid hand numbness and tingling with that forward capitulation. As well, it puts a shearing force on your pelvic floor and slides you down the nose where there is increased pudendal nerve and blood vessel pressure and a loss of lateral support for your back. Qualified bike fit needed. There are all kinds of experts out there in their own fields, like you in yours, who would love to share their capabilities. We are in NY. Don't know where you are located. Not meant critically at all, just constructive observation/feedback. Thanks for the video.
@@ericmarcos4988 did you ever try it? Olympic champion 2012 mtb also cycled like that.
Hello, what brand yoga mat is being used in this video? Thank you! These videos and content are great btw thank you!
Hi Steve! I'm not sure to be honest! Lol! But any one will be fine. :)
What is the wide stance and rotated foot position supposed accomplish in the squat?
It engages the hips more for glute power and development :) Check out the full platform at www.dynamiccyclist.com!
Do you need a bikefit?
A bike fit is definitely recommended before setting out on any extensive cycling training! If you loved this video you'd really love the full platform over at www.dynamiccyclist.com :)