As a physio who is also dabbling in cycling, your gluteal stretch should be held for 30 seconds. Research has shown that anything less just causes the musculotendinous junction to just return to its normal resting length. Conversely, it also takes about 6 weeks to notice an appreciable change in flexibility. Keep up the good videos and Dan, work on some balance with those lunges.
@AndronicasLion8 жыл бұрын
Dan's squats and lunges are absolutely hilarious
@MikeBolitho8 жыл бұрын
+AndronicasLion The lunges were particularly bad haha.
@carlossilva-gd2qx7 жыл бұрын
Mike Bolitho so funny lunges
@killerkickz52393 жыл бұрын
But still it makes his cycling better than yours
@chinocoffee95653 жыл бұрын
It looks like he lacks ankle mobility.
@TheWaxChainFanClub8 жыл бұрын
These will come in handy as I have an important Twister tournament coming up soon.
@gcn8 жыл бұрын
+Michael McDermott good luck Michael.
@TheWaxChainFanClub8 жыл бұрын
Global Cycling Network Thank you.
@heniltailor1957 жыл бұрын
Top Muscle Building Foods: Eat Thеse Foods To Gain Muscle Mass Quickly Read here now => twitter.com/492a9c7bf391b77f9/status/742668391975096320 5 Core Eхerсisees For Cyclists â Improve Your Strength On The Bike
@deus5557 жыл бұрын
Lmao
@samuelmarshall67828 жыл бұрын
Will any of these exercises help Matt clip in quicker?
@tstone54527 жыл бұрын
I'd highly recommend reverse lunges i.e.. lunging backwards, as it takes away the shearing force of the kneecap on the front of the tibia and femur. Do it in front of a mirror too so you can watch that the knees are in line with the foot and the hips are stable!
@PietroPLsz8 жыл бұрын
I've been waiting for this for so long. Thank you GCN! Cheers from Poland!
@Jay0jay8 жыл бұрын
That moment of panic Llody has mid-lunge when he throws himself forward, helplessly waiting for his foot to reconnect with the ground.
@barefeg8 жыл бұрын
Great balance Dan. If this was my first video I would find it hard to believe you can ride without training wheels.
@jayaybe15 жыл бұрын
2:56 Lol, Dan looks like a ruthless dictator posing for a flattering portrait for a postage stamp.
@Obsidian723 жыл бұрын
You didnt have to do him like that 😂
@markhewitt21078 жыл бұрын
As is always the case with these videos, the exercises are shown, which is great. But what's the recommendation for how many of each one to try? How long to do them for? How often etc?
@mattdavis5453 Жыл бұрын
Great videos, thanks GCN, i have been doing these 5 exercises for weeks and my flexibility and stability has improved significantly, thanks Dan
@jbowen8288 жыл бұрын
I love ya'll. All your videos are so helpful, especially to someone new to cycling Thanks much.
@gcn8 жыл бұрын
Our pleasure,
@Drzhounder8 жыл бұрын
Perfect timing. I just got cleared by the surgeon to start lightly exercising again. 20 minutes on the trainer for the first few days, then add a little, repeat. I can add these soon too. I especially like the last one, pointing to my left. I bet I can even point to the middle of the screen better than Matt!
@gcn8 жыл бұрын
+Michael Albany all the best with the recovery. Hope you're back out on the bike soon.
@McClimber2348 жыл бұрын
Lunges couldn't look more English. Thanks for all the tips and videos.
@stevecochrane53765 жыл бұрын
Thanks chaps , those variations on the plank were just what i was looking for to add to my morning routine. Ideal .Cheers
@glennoc85858 жыл бұрын
I can't stop admiring that very retro book/ornament case.
@banksj547 жыл бұрын
High rep squats and lunges have dramatically made a difference in my cycling.
@timbutch19608 жыл бұрын
The only problem with Dan's lunges is he forgot to yell "Superstar!"
@ta2dwez8 жыл бұрын
Dan was like a flying daddy long legs! great video, I'm recovering from lower back issues and these exercises will hopefully help me on my road to recovery. :)
@gcn8 жыл бұрын
+ta2dwez Danny Long Legs.
@alexanderforsyth13538 жыл бұрын
Dan doing lunges reminds me of the "wacky waving inflatable arm flailing tube men" that you see at roadside garages.
@multisportmarklew78136 жыл бұрын
Nice to see the London 2012 Game Maker trainers still in good quality!! @Global Cycling Network
@johnobrien54648 жыл бұрын
Somebody has to make Dan doing the squats into a gif
@AndronicasLion8 жыл бұрын
+Horizons Haha, got to set as my wallpaper!
@bikeanddogtripsvirtualcycling8 жыл бұрын
+John O'Brien if you add gif before a youtube url you can create an animated gif, eg gifyoutube com/watch?v=
@MrMCFitness8 жыл бұрын
I think his lunge would also be hilarious
@gcn8 жыл бұрын
+Horizons You have got us. Thanks!
@haych278 жыл бұрын
many yoga postures are very handy for post-ride stretch, try pigeon pose, for glute stretch & downward dog for legs
@therealpoka8 жыл бұрын
The complete Calvin & Hobbes collection and the rocket from Destination Moon in the shelf, good stuff.
@walks0058 жыл бұрын
Matt Stephens doing the plank. Think I just swooned into oblivion.
@Mikkis20106 жыл бұрын
I would like to see GCN’s tips for kettlebell training. I started to do kettlebell workouts about a month ago. I bought two kettlebells (8 kg and 12 kg) and they are more than enough to do all kinds of workouts. So simple yet so versatile!
@erikknudsen40343 жыл бұрын
I need to start doing those lunges in my front yard with my full kit on.
@antoniiocaluso1071 Жыл бұрын
Thanks sooo much!!! These two are the BEST Presenters (its now 2023) on GCN ever! :-) Maybe cause there's no Park Tools background? Surely because its...short & sweet, right to the point. Modern GCN vids are full of blah, blah, blah, which makes me avoid them entirely. Sorry!
@elliotharpour80618 жыл бұрын
Dan looks ridiculous doing lunges haha
@leroybrown87056 жыл бұрын
Elliot Harpour Dan is the old man...
@ianburgess91418 жыл бұрын
your channel has inspired me to get fully into this sport i am even thinking on racing thanks to you all gcn team
@gr0bbelaar8 жыл бұрын
That third exercise is called "Hitler's dog" in my neighbourhood. I should get a new neighbourhood.
@guillemchip.60948 жыл бұрын
Dan makes the Glute Stretch look so easy!
@ManoliGreek26407 жыл бұрын
I love you guys. I just got into cycling and you guess have taught me SO much..
@holeymacrel8 жыл бұрын
pro tip while doing core exercises i finds keeping my head up and looking forward helps flatten out my bike
@eoin.toh-aisidhe27544 жыл бұрын
Not really a pro tip lad
@shinjipascal8623 жыл бұрын
tnx for the tips, i need to strengthen my core, beginner cyclist here
@rostandaniel226 жыл бұрын
How many times do you do each exercise?
@robsnobb8 жыл бұрын
Thanks a lot guys ! I will try these exercises as soon as I am home alone.
@simonrano80728 жыл бұрын
Is cycling kit mendatory ? :)
@mirrormannotme74646 жыл бұрын
brilliant, good excersises for everybody.
@TkiDeneb4 жыл бұрын
I love the Tintin rocket in the background :-)
@lucasleon50368 жыл бұрын
My high schol coach has me doing what he calls 50,50's first bit is when you lie down on your back arms at your sides and just rais your legs as far up as you can (helps if someone is pushing your legs back down) as your feet go down never let them touch the ground. do this 50 times. Take a 30 second break. Second part! While still laying down grab ahold of something that won't move with each hand on either side (a friends calf's?) raise your legs up (remember to keep them together and strait through this whole section ) swing them as close to your left shoulder, bring them to the center, then to the right sholder. That's 1 rep... 49 more to go, I liked it hope you guys do.... Enjoy and feel the burn ;)
@quantumsheep32968 жыл бұрын
Great video could you do one for weight training as i would like muscles like Dans
@avocado66236 жыл бұрын
These guys can't even do body weight movements with good form. I don't think you want a weight program here.
@magpie10geordie326 жыл бұрын
Avocado Maybe you should subscribe to a gym bunny channel with you wealth of knowledge on correct form. Why watch them if you are so much better than them? Keyboard training expert. Maybe? 2 former pros and you know better.
@justrandom77526 жыл бұрын
My core is one of the most primal creatures I’ve seen super strong and monstrous.I still have belly fat left but I can tell you when I touch my abs is like eating a wall which is awesome but I gotta train them more.
@rikkiola8 жыл бұрын
You can do that alternate arm/leg raise from Plank for progression
@skexee8 жыл бұрын
im gonna mountian bike on the road for a day. needed some training, thanks for the vid.
@EatTrainWork8 жыл бұрын
Hey guys! As cyclists tend to already have a round back (shoulders are rotated in/forward) you should try to keep your shoulder blades closed when performing a plank. That makes it harder to sustain a neutral lower back but also helps with improving your posture. Generally, a plank might won't be the best exercise for people who already have issues with their posture in the way of facing forward shoulders. Hope that was unterstandable ;D, all the best from Austria!
@jaythebestofmej24418 жыл бұрын
all are some or the other forms of yoga..good to know that
@theantemon67208 жыл бұрын
hey guys! just gotten into riding a bike and well... took my first bad tumble in 20 years. i'm typing this now with a sprained wrist. have you guys covered falling off a bike gracefully?
@jackp.walker62475 жыл бұрын
Thanks guys . . . i really needed this info ;)
@JoshuaTikhonoff8 жыл бұрын
Dans pose while stretching his glutes screams "draw me like one of your little French girls"
@yeya73546 жыл бұрын
How many times should you do each exercise?
@srbmckenzie8 жыл бұрын
Out of interest, what do you use the piano for? Unwinding after a hard ride?
@nscsc8 жыл бұрын
when Dan is doing the glute stretch it looks like a renaissance painting.
@lohordz63852 жыл бұрын
New subscriber and thank you
@corazongarces672 жыл бұрын
After all years I'm doing this same Excercies waiting for my birthday to get my first road bike... or not I hope so tho :}
@leonwelford33428 жыл бұрын
Dear GCN , could you do a video about 5 tips for recover through a injury
@andrewmurphy648 жыл бұрын
About the glute stretch, that way is good but if you want to take it a step further and really feel a good stretch take the straight leg and bend it so your heel is pretty much touching your butt. This is called the "half lord of the fishes" pose, sounds bada** too, google it.
@oreosaysb007 жыл бұрын
How long/how many times should you do each exercise?
@bala59845 жыл бұрын
till failure ofc
@brendanshortis8 жыл бұрын
When are you making these into a workout video like the indoor trainer ones?
@ss910126lee8 жыл бұрын
useful, thanks!
@beastiecarrion8 жыл бұрын
Wow, Dan looks like he has never ever done those exercises in his life
@gleaveinjapan6 жыл бұрын
Planks are good and lifting up one leg can work core muscles. But might I suggest you try doing planks with your arms together (still at 90 degrees on the elbows) with your arms positioned together ( like aerobars) you have to balance, so you are working your core muscles harder to stabilise your upper body.
@johnbouttell58278 жыл бұрын
Thanks for the videos; you're doing a great job. However, I find all the adverts to 'get exclusive gear' rather distracting. Suggestion: give us the video without distractions, then have an advert break. Thank you.
@glab3338 жыл бұрын
The rocket from Tintin on the shelf!
@GFmanaic8 жыл бұрын
Second exercise should at least be kept 30s per foot, not 5. then move on to a minute once you feel confortable. Also, the arm raise could be added, just like the third exercise. This along with 30s to a minute makes it difficult but VERY effective.
@dthr8 жыл бұрын
Has Matt been a Games Maker? Surprised I never met him at the training or the games itself. Big up!
@fareedwarmeli25932 жыл бұрын
Awesome 💪
@joerickard76368 жыл бұрын
Wobbling a bit on thoses lunges Dan. Any mineral waters between takes by chance? ;)
@backpacker-abhineet6 жыл бұрын
nice video!
@tiagocoutinho51778 жыл бұрын
I couldn't pay attention because of Tintin's rocket!
@sksaivideos83994 жыл бұрын
thank u friend
@KingRA234 жыл бұрын
These are great exercises! Please have more videos like this!! I’m wiped!!
@basiliojacobojr.23983 жыл бұрын
hi, from Philippines, how many reps, set and how many exercise a week, sorry im not good in english thanks a lot
@IndianActivist8 жыл бұрын
nothing More than a yogaaaa
@altheagollaba33253 жыл бұрын
I like your cycling jersey hope I could get one 🤩😍
@padri2557 жыл бұрын
useful exercises
@alfredthabiso8 жыл бұрын
@Dan and Matt I have to ask can one do these exercises on a rest day or does it nullify it being a rest day? because rest days are important but can get boring??
@wzwz9634 жыл бұрын
More workout off bike!!!! Please
@glennoc85858 жыл бұрын
I prefer doing lunges with dumbbells as it allows one to keep balanced.
@amancalledbob8 жыл бұрын
Is gurning compulsory, or is that an option?
@Allavae8 жыл бұрын
@GCN, Im finding even after doing your workouts and trying to ride as much as I can that I just cant get my speed up due to confidence on the bike. Is there any tips you have for increasing confidence in your bike? p.s - your videos inspired me to join the sport, and its improved my life substantially, so thank you.
@jamesheath48458 жыл бұрын
+Allavae try off road riding. even just one or two gravel and mud rides will do wonders for your confidence.
@experiment548 жыл бұрын
+Allavae ride fast up hill its safer. Going fast down hill and in other traffic filled places is for silly folk or those with an ambulance behind them e.g. pros.
@mitchellsteindler8 жыл бұрын
Well, you could just logically tell yourself that you underestimate your bike's ability. Then, if you're brave, you go take that corner faster and realize the tires stick!
@gcn8 жыл бұрын
+Allavae Thanks for the kind words! We have a few videos that might help you in our Cycling 101 playlist: kzbin.info/aero/PLUdAMlZtaV13SCfVUe484W56nvUNHmPuA. The advice in the replies to your comments is also good.
@Allavae8 жыл бұрын
Thanks everyone! Ill check out all the links and give it all a go!
@TheEpiphone476 жыл бұрын
Have you made a video covering muscle imbalances before? I have recently started riding track over the winter, and have noticed that I am right leg dominant. I have been trying to focus on engaging my left leg more as I ride, however i wondered if you had any suggestions on gym work etc that would help sort imbalances out? Cheers
@avocado66236 жыл бұрын
just do single leg work at the gym. walking lunges, bulgarian split squat, single leg press, etc.
@chauccy8 жыл бұрын
Do you guys have a recommended amount of repeats for beginner?
@chasingsunset98015 жыл бұрын
Man i wish i was that thin and fit for biking 😂
@ruelandrewernacio53578 жыл бұрын
can i use that core exercise as a warm up exercise before i ride?
@abisenior27188 жыл бұрын
Surprised Dan almost fell over with those size feet!
@Pelaohe8 жыл бұрын
3:40 almost Dan!
@SatwikBhamidi8 жыл бұрын
Can these exercises be done before riding? Or have to be done everyday irrespective of when we ride?
@TheElderOne286 жыл бұрын
So if I were to do a routine made up for The Plank, Alternate Arms and Legs Raises, and Glute stretch three times a week... how would it look like? 1 min each ? 5 min each ?I've started cycling last year and I have a very weak core actually, even if I do 100km+ rides I can feel my arms and shoulders suffering because I support my weight way too much through them.
@waifeyy11902 жыл бұрын
Nice
@pinins.prawhn46246 жыл бұрын
Mat, what are the shoes you are wearing?
@declanparkinson61882 жыл бұрын
BRB just getting my bib and jersey on to go to the gym 😭😭
@taapislamabad62126 жыл бұрын
nice video
@farcinue8 жыл бұрын
What model Adidas are you wearing? Like!
@inhousecounselco8 жыл бұрын
Dan doing lunges is like seeing a baby giraffe on a tightrope.
@Pritch0rd8 жыл бұрын
Are they bib tights Matt or compression tights?
@Necromonger695 жыл бұрын
Amazing the amount of power a skinny person has. All about muscle conditioning and memory.