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
    We want to help you ride pain free and feel your best on and off the bike! We hope you join us and become part of our community of cyclists committed to riding pain free!
    For the best results join Dynamic Cyclist now and get your free 7 day trial!
    Click here to learn more and join Dynamic Cyclist: new.dynamiccyclist.com/stretc...
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    Questions? Comments? Concerns?
    Feel free to comment below or message our team at contact@dynamiccyclist.com
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Комментарии • 33

  • @beesplaining1882
    @beesplaining1882 7 месяцев назад +14

    I'm a big fan of the format of these videos. No long winded explanations just what you need to know.

    • @dynamiccyclist
      @dynamiccyclist  2 месяца назад

      Thank you so much! If you love this you'd really love the full platform over at www.dynamiccyclist.com :)

  • @toddmallin3868
    @toddmallin3868 5 месяцев назад +14

    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.

    • @dynamiccyclist
      @dynamiccyclist  5 месяцев назад +1

      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/

    • @EleniyamaYoga
      @EleniyamaYoga 4 месяца назад

      You can also have a look at my playlist for cyclists ruclips.net/p/PL5A_ZKzK90Y5Q0AyAN7PrGcE9F3O6j0WF

  • @alisonmartin5852
    @alisonmartin5852 Год назад +14

    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!

    • @dynamiccyclist
      @dynamiccyclist  2 месяца назад

      You're so welcome! If you love this you'd really love the full platform over at www.dynamiccyclist.com :)

  • @peter-paulrutjens4618
    @peter-paulrutjens4618 9 месяцев назад +6

    This is a great video. Can you please make one for a cool down? ❤

  • @ellise__2252
    @ellise__2252 10 месяцев назад +1

    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!

  • @tammystevens1627
    @tammystevens1627 Год назад +1

    Love this! ❤

  • @Gledii
    @Gledii 4 месяца назад +1

    this feels great. thanks for sharing

  • @TheJohnnyg1959
    @TheJohnnyg1959 Год назад +7

    Please add a 5 minute post ride routine.

  • @mindfulmeee2038
    @mindfulmeee2038 Год назад +1

    Thanks!

  • @cyclingfreak56
    @cyclingfreak56 29 дней назад

    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! 😊

    • @dynamiccyclist
      @dynamiccyclist  29 дней назад

      We have tons more on the full platform: www.dynamiccyclist.com :)

  • @user-ue7ut1mr1g
    @user-ue7ut1mr1g Год назад +1

    thanks, you look professional

  • @dolittle6781
    @dolittle6781 5 месяцев назад +1

    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…

  • @francoboassirotter
    @francoboassirotter 7 месяцев назад +1

    So gooooddd 🙌🙌🙌

  • @sherules5005
    @sherules5005 2 месяца назад +1

    10/4/24 i always practice dynamic stretching before cycling to work. thanks

    • @dynamiccyclist
      @dynamiccyclist  2 месяца назад

      That's so awesome! If you love this routine you'd love the full platform at www.dynamiccyclist.com

  • @rozalinamazleefamily4093
    @rozalinamazleefamily4093 9 месяцев назад +14

    Saddle angle looks uncomfortable

    • @MrChezy86
      @MrChezy86 Месяц назад

      😂 Was thinking same

    • @kraatshenk7665
      @kraatshenk7665 29 дней назад

      No back pain anymore

    • @kanedaddy
      @kanedaddy 24 дня назад

      Lol good eye

    • @ericmarcos4988
      @ericmarcos4988 8 дней назад

      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.

    • @kraatshenk7665
      @kraatshenk7665 8 дней назад

      @@ericmarcos4988 did you ever try it? Olympic champion 2012 mtb also cycled like that.

  • @stevewickert4104
    @stevewickert4104 Месяц назад

    Hello, what brand yoga mat is being used in this video? Thank you! These videos and content are great btw thank you!

    • @dynamiccyclist
      @dynamiccyclist  Месяц назад

      Hi Steve! I'm not sure to be honest! Lol! But any one will be fine. :)

  • @thomasjones6776
    @thomasjones6776 22 дня назад

    What is the wide stance and rotated foot position supposed accomplish in the squat?

    • @dynamiccyclist
      @dynamiccyclist  20 дней назад

      It engages the hips more for glute power and development :) Check out the full platform at www.dynamiccyclist.com!

  • @lemairenorick
    @lemairenorick 2 месяца назад +1

    Do you need a bikefit?

    • @dynamiccyclist
      @dynamiccyclist  2 месяца назад

      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 :)