Cycling is classified as endurance exercise (cardio training), so it is best to prepare for it by improving your overall fitness and getting your body used to prolonged effort several weeks before completing the first route. For recreational riding around the city, a short set of stretching exercises and warming up the joints is enough.

Warm-up before cycling: endurance and stretching exercises

The best results will be obtained, for example, by a quick walk, jogging, swimming, riding a stationary bike. This type of effort should be combined with stretching exercises that will make the muscles and tendons more flexible and warm the joints, protecting them against injuries. Therefore, if you decide to do walking, before training, do a warm-up (you can skip it when walking).

Warm-up before riding the bike [Exercise 1]

Circulation with the knees (put your feet together, bend your legs, put your hands on your knees, perform voluminous circles with your knees, first to the left, then to the right, then open your knees and circulate inwards, then outwards) and with your feet.

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Warm-up before riding the bike [Exercise 2]

Stretching the quadriceps muscles (grab the heel of the right leg and pull it to the buttock, repeat with the left leg).

Warm-up before riding the bike [Exercise 3]

After endurance training, do exercises to strengthen the leg muscles (e.g. half-squats), because they will be the most exploited during the ride, as well as the back (e.g. "boat" - lying on your stomach, raise your arms and legs at the same time) and stomach (typical crunches), especially if you plan on mountain biking. The strongly inclined position that is taken while driving (eg on "highlanders") is often the cause of pain in the lumbar spine.

Warm-up before riding the bike [Exercise 4]

Finally, do some stretching exercises (e.g. climb on your toes and reach as high with your arms as possible at the same time, then bend forward).

How long should it take to warm up before riding the bike?

Start training at least 4 weeks before planned bicycle trips. Exercise 3 times a week, starting from 15-20 minutes and extending this time from 3-4 training sessions, until you reach approx.hours (a few minutes of warming up, approx. 45 minutes of endurance exercises, 10 minutes - strengthening and stretching).

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After such a training, try to drive regularly, 1-2 times a week. Start with shorter routes and gradually increase the distance. And after each ride, take a moment to stretch your thigh, calf and back muscles, thanks to which you will protect yourself from painful soreness.

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