CYCLING WARM UP
Cycling prior to beginning your ride helps prepare your muscles thus improving your performance. The ideal warm up includes a short period of aerobic exercise and stretching. The warm up routine takes very little time yet is important in preventing injury and helping you perform at peak performance. The warm up is especially important to cyclists as cycling involves repetitive activity in a limited range. Warming up will improve flexibility and increase range of motion.
WARM UP STRETCHES:- Calf stretch on bike
Stand on bike with the cranks vertical. Keep lower leg extended straight. Lower heel past pedal platform and hold. - Calf stretch
Stand facing bike with one leg extended back and foot flat on ground.
Place other leg forward with knee slightly bent.
Place on hand on saddle and other on handlebars.
Lean forward and hold. - Quadriceps stretch on bike
Straddle bike and hold handle bar with right hand. Grab left foot with left hand and pull leg up and behind to buttocks and hold. - Quadriceps stretch
Stand facing bike holding saddle with right hand. Grab right foot with left hand and pull up and behind to buttocks and hold. - Hamstring stretch on bike
Stand on bike with cranks horizontal and legs straight. Lean forward over handle bars stretching front leg and hold. - Hamstring stretch
Stand facing bike with one leg on cross bar or seat. Steady bike with opposite hand. Slightly bend other knee. Bend at waist and hold. - Adduction stretch
Stand with legs more than shoulder width apart. Stretch away from extended right leg, leaning into bent left knee. - Lateral side stretch - Stand with feet shoulder width apart. Sweep one arm over head as you bend to opposite side and hold.