Bicycle Warm Up Exercises

 

Hey there! I hear you want to to a little warm up before going out on a hard bike ride. Well then, how about a little warm up before we hit the road!

I have looked at recommended stretches and exercises for biking and came up with a warm up that should prepare your body for a good bike ride. I have also looked at what Mayo Clinic suggests for doing a warm up prior to doing aerobic exercise. Bicycling is a form of aerobic exercise. If you would like to read the article from Mayo Clinic, here it is “Aerobic exercise: How to warm up and cool down“.

I plan to take photos of starting and ending positions, as well as, make a video on the entire workout. Depending on weather, I hope to get this done before the end of November 2018.

Thanks for your patience and understanding!!!

Walk to Jog in Place

The walk to jog in place is used to raise your body temperature and slowly increase your heart rate.

Starting position is standing with arms at the sides.

• Slowly begin to run in place and gradually increase speed. While double-timing, conduct “punches to the front” (throw easy punches to the front of the body).
• Switch to “punches to the sky” (throw easy punches straight up to the sky).
• Finish with “arm circles”, (begin small then transition to large arm circles; repeat in other direction).

Do this for about five minutes.

Hand-to-Knee Squats

Hand-to-knee squats target your quadriceps, hamstrings and glutes.

This is a two count exercise, you will do 5 repetitions.

Stand up straight with your back flat, head up and feet shoulder width apart.

• Lower your body by bending the knees until your hands touch the outside of your knees. (count 1)
• Return to the start position. (count 2)

This is one repetition.

Repeat for 5 repetitions.

Burpees (w/o pushup)

This exercise works several muscle groups; arms, chest, quads, glutes, hamstrings, and abs. Since these are warmup exercises we will not be doing pushups as part of these burpees.

This is a four count exercise, you will do 5 repetitions.

Begin in a standing position.

• Move into a squat position with your hands on the ground. (count 1)
• Kick your feet back into a plank position, while keeping your arms extended. (count 2)
• Immediately return your feet into squat position. (count 3)
• Stand up from the squat position (count 4)

This is one repetition.

Do five repetitions.

Crunches

Crunches are used to target the abdominal muscles, which are part of your core muscles.

This is a two count exercise, you will do 10 repetitions.

To perform crunches, lie on your back with knees bent at a 90-degree angle and your hands across your chest.

• Tighten you abdominal muscles and raise your head and neck until your shoulders are off the floor. (count 1)
• Slowly return to the floor. (count 2)

This is one repetition.

Do this 10 times.

Bend Fore and Aft

Bend fore and aft is used to stretch out your abdominals and back.

This is a four count exercise, you will do 10 repetitions.

Start with your feet shoulder width apart, hands on hips.

• Bend forward to a 90-degree angle (count 1)
• Bend backward as far as you can go. (count 2)
• Bend forward to a 90-degree angle (count 3)
• Bend backward as far as you can go. (count 4)

This is one repetition.

Do ten repetitions.

Bicycles

Bicycles are used to target you abdominals and obliques.

This is a four count exercise, you will do 10 repetitions.

To do bicycles, lie on your back with knees bent at a 90-degree angle and your hands by your ears with your elbows up in the air.

• Bring your right elbow toward your left knee while bringing your left knee toward your right elbow. (count 1)
• Alternate by bringing your left elbow toward your right knee while bringing your right knee toward your left elbow. (count 2)

You should be making a motion like you would while bicycling with your feet.

This is one repetition.

Do ten repetitions.

Windmills

Windmills are used to stretch out your core muscles and your lower back.

This is a four count exercise, you will do 10 repetitions.

Start with your feet shoulder width apart, hands on hips, upper body bent forward at a 90-degree angle.

• Swing your upper body to the left side, (count 1)
• to the back, (count 2)
• to the right side, (count 3)
• and finally back to the front. (count 4)

This is one repetition.

After five repetitions reverse direction for another five repetitions for a total of ten repetitions.

Standing Calf Raises

This is a two count exercise, you will do 10 repetitions.

To work the calf muscles, stand up straight with your hands to the side and feet about eight inches apart.

• Slowly rise up on your toes, lifting your heels off the floor. (count 1)
• Return to the start position. (count 2)
• Slowly rise up on your toes, lifting your heels off the floor. (count 3)
• Return to the start position. (count 4)

That is one repetition.

Do ten repetitions.

Standing Toe Raises

This is a two count exercise, you will do 10 repetitions.

To work your shin muscles, stand up straight with your hands to the side and feet about eight inches apart.

• Lift the toes of both feet off the ground, hold it for a couple of seconds, (count 1)
• return to the start position. (count 2)

This is one repetition.

Do ten repetitions.

Bend and Reach

The bend and reach is used to loosen up the lower back muscles and hamstrings.

This is a four count exercise, you will do 10 repetitions.

Start with your feet shoulder width apart, hands on hips.

• Reach down between your feet, (count 1) relax and come back up a couple of inches.
• Reach down and back between your feet a little more, (count 2) relax and come back up a couple of inches.
• Reach down and back between your feet a little more, (count 3)
• relax and come all the way back up to the starting position. (count 4)

This is one repetition.

Do this ten times.

Neck Flexion and Extension

This is a two count exercise, you will do 5 repetitions.

Starting position is standing with feet shoulder width apart, hands on hips.

• Flex the neck forward bringing the chin toward the chest, pause. (count 1)
• Extend the head back and pause. (count 2)

This is one repetition.

Repeat for 5 repetitions.

Neck Lateral Flexion

This is a two count exercise, you will do 5 repetitions.

Starting position is standing with feet shoulder width apart, hands on hips.

• Tilt the head to the left side, bringing the left ear toward the left shoulder, pause. (count 1)
• Tilt the head to the right side, bringing the right ear toward the right shoulder, pause. (count 2)

This is one repetition.

Repeat for 5 repetitions.

Back Extensions

This exercise is used to work the lower back muscles.

This is a two count exercise, you will do 5 repetitions.

Start by lying on the ground face down. Place your hands on the back of your head with your fingers interlocked.

• Raise your head, chest and feet three to four inches off the ground while tightening your buttocks and lower back
  muscles. (count 1)
• Slowly return to the start position. (count 2)

This is one repetition.

Repeat for 5 repetitions.

Butt Kicks

Starting position is standing with feet shoulder width apart, hands on hips.

• Shift weight onto the right foot and quickly bend the left knee five times, bringing the left heel toward the buttocks.
• Shift weight onto the left foot and quickly bend the right knee five times, bringing the right heel toward the buttocks.

Repeat the whole cycle three times, until a total of 15 repetitions are done on each leg.

Trunk Rotations

This is a four count exercise, you will do 5 repetitions.

Lie on your back with your legs straight up in the air, forming a 90 degree angle to the ground. Place your arms out perpendicular to your body. This will keep your upper body from moving when your legs go from one side to the other.

• Keeping your legs straight maintaining a 90 degree angle to your body, lower them to the right side about six inches off the ground. (count 1)
• Raise your legs back to the starting position. (count 2)
• Keeping your legs straight maintaining a 90 degree angle to your body, lower them to the left side about six inches off the ground. (count 3)
• Raise your legs back to the starting position. (count 4)

This is one repetition.

Repeat for 5 repetitions.

Finally, it is time to get on the bike and pedal at a relaxed pace for five to ten minutes. After that you are now completely warmed up and can go for your ride!

Or, your relaxed pedaling can be the beginning of your just remember not to go all out until you’ve gone at least 5 minutes!

FAQ

What if I want to improve my strength and endurance for cycling?

One thing you can do after you’ve done this warmup is to do my Bicycle Exercise page and get in a good workout.

Is cycling a good warm up?

According to Mayo Clinic you should be “doing the activity and movement patterns of your chosen exercise, but at a low, slow pace that gradually increases in speed and intensity. This is called a dynamic warm-up.” They go on further by giving examples for warming up for walks by walking slowly, warming up for runs by walking briskly, and warm up for swimming by swimming slowly. Therefore, if you want to warm up for cycling start out by cycling slowly for five to ten minutes.

Should I stretch before cycling?

You should do a warm up followed by stretching after your muscles have been active for five to ten minutes. Stretching may improve range of motion and joint flexibility.

What should I eat before cycling?

According to Healthline.com, “It’s recommended to consume a full meal 2–3 hours before your workout. For meals eaten closer to your workout, choose simpler carbs and some protein.”