Everything should be done scientifically, and warming up before cycling is necessary, but we often overlook it.
Many people know that warming up before cycling is important, but few discuss how to warm up or how long it should take. Warming up mainly consists of two parts: one is stretching the muscles, and the other is raising your body temperature. But remember, “getting your body warm does not mean your muscles are ready.”
When the body exercises, the muscles contract. Without stretching beforehand, performance can be affected and injuries such as strains may occur. Warming up transitions the body from a calm and stable state to an excited physiological and psychological state suitable for exercise.
Many cyclists use stationary trainers to warm up before time trials, but even in road races as long as 200 kilometers, riders will spend 20 minutes to an hour warming up. The goal is to prepare the body to handle sudden attacks and changing conditions.
Let’s first understand the main muscle groups used while cycling: the cervical and trapezius muscles, back muscles, deltoids and triceps, gluteal and iliopsoas muscles, quadriceps and iliotibial bands, hamstrings and other posterior leg muscles, as well as the adductor longus, gastrocnemius, and soleus muscles.
Stretching: The purpose of muscle stretching before exercise is to wake up the dormant muscles and prepare them for activity. Simply stretching the muscles you’ll use during cycling is enough. Each stretch should be held until you feel a slight tightness, for about 8 to 12 seconds, before moving on to the next. You can also use your bike to assist and easily achieve the stretching effect.
Shoulder press: When doing this movement, avoid arching your lower back, as this will prevent the stretch from being effective. The shoulder press can simultaneously stretch the neck, upper back, lower back, and rear thigh muscles.
Lunge: Be especially careful when wearing clipless shoes, as they can be slippery and increase the risk of falling. Open your feet front to back about 1 meter apart, keep your knees in line, and don’t let them splay outward or inward. This move stretches the quadriceps and some calf muscles—remember to switch sides after completing one.
Neck stretch:Because of the height difference between the saddle and handlebars, if you don’t stretch your neck muscles, they can quickly become tight. To stretch the right side of the neck, use your left hand to gently push your head to the left. Do the opposite for the right side. To stretch the back of the neck, use both hands to gently push your head forward.
When performing these movements, don’t use too much force—just a slight feeling of tension is enough. Hold each for 10 to 12 seconds. Also, keep your spine straight—otherwise the stretch won’t be effective.
Squat stretch:The squat stretch might not look like much, but it’s very effective. It stretches the glutes, calves, and lower back. Don’t look down during this stretch—doing so can round your back and reduce its effectiveness. There are also variations that can intensify the stretch for inner thigh muscles, which are used when maintaining high pedaling cadence.
Straddle leg press:The straddle leg press provides a more intense stretch for the rear thigh muscles, especially useful when your legs are stiff after a long ride or weight training the day before.