It’s a common understanding that warming up before cycling is important, but how to warm up and how long it should take are topics rarely discussed. Warming up mainly consists of two parts: stretching the muscles and raising the body temperature, but remember, “raising your body temperature doesn’t mean your muscles are ready.”
When the body exercises, the muscles contract rapidly. Without prior stretching, your performance may suffer, and you could even suffer strains or other sports injuries. A warm-up transitions the body from a calm, stable state to an excited physical and mental state suitable for exercise.
Many cyclists use a stationary trainer to warm up before time trials, but in reality, even during 200-kilometer road races, riders will spend 20 minutes to an hour warming up—just to prepare their bodies to handle sudden attacks and changing conditions.
Let’s first understand the main muscle groups used during 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.
Stretching:The purpose of pre-exercise muscle stretching is to awaken dormant muscles and prepare them for activity. Simply stretching the muscle groups you’ll use while riding is enough. Each movement should be held until you feel a slight tightness, then maintained for 8 to 12 seconds before moving to the next one. You can also use your bike to assist and achieve the stretching effect easily.
Shoulder press:When performing this movement, avoid arching your lower back, as it reduces the effectiveness of the stretch. The shoulder press stretches the neck, back, lower waist, and the back of the thighs.
Lunge:Be especially careful when wearing cycling shoes for this move, as clipless pedals can be slippery and increase the risk of falling. Keep your feet about one meter apart, front and back, with knees aligned. Don’t splay them outward or pull them inward. This movement stretches the quadriceps and some muscles in the calves. Remember to switch sides after completing one.
Neck stretch:Due to the height difference between the saddle and handlebars, neck muscles can quickly become tense without stretching. 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 push your head forward and down.
Don’t use too much force during these movements—just a slight feeling of tension is enough. Hold each pose for 10 to 12 seconds. Also, pay attention to keeping your spine straight, or the stretch won’t be effective.
Squat stretch:Although the squat stretch doesn’t look like much, it works very well and targets the glutes, calf muscles, and lower back. Don’t look down while doing this—doing so will arch your back and reduce the effect. There's also a variation that enhances inner thigh muscle stretching—important when pedaling at high cadence.
Straddle leg press:The straddle leg press provides an intense stretch for the back of the thigh muscles. It’s particularly useful after long rides or weight training the previous day, when the back of the legs tend to be stiff.
During this movement, don’t engage your quadriceps (you can tell if they’re tense by the muscle lines)—otherwise, you won’t get a proper stretch and might even cause harm.
“Warming up the engine”
Using a trainer is the most stable and safest way to control intensity. Start with a light gear ratio (small chainring paired with around a 23T cog), and pedal lightly at about 80–90 RPM for 15 minutes, gradually increasing cadence and gear.
Don’t switch to a large chainring. Continue for about 15 minutes (this may vary slightly depending on the race and individual), with 2–3 10–15 second sprints using a small chainring at high RPM. Finish with 10 minutes of easy spinning.
If you don’t have a trainer, use the ride from home to your destination. The method is the same, but because of traffic lights and other variables on the road, spend a bit more time on the initial light-gear warm-up.
After finishing, remember to dry off sweat and put on a windbreaker to avoid getting chilled from damp skin and wind, which could lead to a cold. Also, make sure not to wait half an hour to an hour after warming up before starting the activity—that would negate the warm-up.
In addition to these steps, you can also perform simple massages by tapping or gently pushing upward, but don’t use too much force. In winter, you can also use warming oils or creams to help accelerate muscle warmth.
It’s also important to note: “The shorter the distance, the longer and more thorough your warm-up should be.” The shorter the race, the closer it tends to rely on anaerobic activity as the main mode of movement—only a complete warm-up can enable you to perform at 100% of your strength.
Once you’ve completed the warm-up steps, your body will be properly prepared. In fact, warming up not only has a significant impact on the ride itself, but also affects your recovery afterward on the same day, as well as your long-term recovery in the future.