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.
@samuelmarshall67828 жыл бұрын
Will any of these exercises help Matt clip in quicker?
@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
@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.
@tsorrenson54527 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!
@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.
@PietroPLsz8 жыл бұрын
I've been waiting for this for so long. Thank you GCN! Cheers from Poland!
@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 😂
@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
@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?
@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,
@McClimber2348 жыл бұрын
Lunges couldn't look more English. Thanks for all the tips and videos.
@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.
@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.
@stevecochrane53766 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.
@multisportmarklew78136 жыл бұрын
Nice to see the London 2012 Game Maker trainers still in good quality!! @Global Cycling Network
@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.
@therealpoka8 жыл бұрын
The complete Calvin & Hobbes collection and the rocket from Destination Moon in the shelf, good stuff.
@haych278 жыл бұрын
many yoga postures are very handy for post-ride stretch, try pigeon pose, for glute stretch & downward dog for legs
@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!
@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
@shinjipascal8624 жыл бұрын
tnx for the tips, i need to strengthen my core, beginner cyclist here
@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!
@ManoliGreek26407 жыл бұрын
I love you guys. I just got into cycling and you guess have taught me SO much..
@mirrormannotme74646 жыл бұрын
brilliant, good excersises for everybody.
@guillemchip.60948 жыл бұрын
Dan makes the Glute Stretch look so easy!
@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
@robsnobb8 жыл бұрын
Thanks a lot guys ! I will try these exercises as soon as I am home alone.
@timbutch19608 жыл бұрын
The only problem with Dan's lunges is he forgot to yell "Superstar!"
@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!
@jaythebestofmej24418 жыл бұрын
all are some or the other forms of yoga..good to know that
@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.
@gr0bbelaar8 жыл бұрын
That third exercise is called "Hitler's dog" in my neighbourhood. I should get a new neighbourhood.
@erikknudsen40344 жыл бұрын
I need to start doing those lunges in my front yard with my full kit on.
@alexanderforsyth13538 жыл бұрын
Dan doing lunges reminds me of the "wacky waving inflatable arm flailing tube men" that you see at roadside garages.
@simonrano80728 жыл бұрын
Is cycling kit mendatory ? :)
@TkiDeneb4 жыл бұрын
I love the Tintin rocket in the background :-)
@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.
@elliotharpour80618 жыл бұрын
Dan looks ridiculous doing lunges haha
@leroybrown87056 жыл бұрын
Elliot Harpour Dan is the old man...
@rostandaniel227 жыл бұрын
How many times do you do each exercise?
@jackp.walker62475 жыл бұрын
Thanks guys . . . i really needed this info ;)
@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.
@walks0058 жыл бұрын
Matt Stephens doing the plank. Think I just swooned into oblivion.
@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?
@lohordz63853 жыл бұрын
New subscriber and thank you
@yeya73546 жыл бұрын
How many times should you do each exercise?
@fareedwarmeli25932 жыл бұрын
Awesome 💪
@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 :}
@oreosaysb007 жыл бұрын
How long/how many times should you do each exercise?
@bala59845 жыл бұрын
till failure ofc
@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.
@leonwelford33428 жыл бұрын
Dear GCN , could you do a video about 5 tips for recover through a injury
@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!
@ss910126lee8 жыл бұрын
useful, thanks!
@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.
@sksaivideos83994 жыл бұрын
thank u friend
@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.
@KingRA234 жыл бұрын
These are great exercises! Please have more videos like this!! I’m wiped!!
@dthr8 жыл бұрын
Has Matt been a Games Maker? Surprised I never met him at the training or the games itself. Big up!
@altheagollaba33253 жыл бұрын
I like your cycling jersey hope I could get one 🤩😍
@srbmckenzie8 жыл бұрын
Out of interest, what do you use the piano for? Unwinding after a hard ride?
@wzwz9634 жыл бұрын
More workout off bike!!!! Please
@brendanshortis8 жыл бұрын
When are you making these into a workout video like the indoor trainer ones?
@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.
@IndianActivist8 жыл бұрын
nothing More than a yogaaaa
@glab3338 жыл бұрын
The rocket from Tintin on the shelf!
@padri2557 жыл бұрын
useful exercises
@nscsc8 жыл бұрын
when Dan is doing the glute stretch it looks like a renaissance painting.
@beastiecarrion8 жыл бұрын
Wow, Dan looks like he has never ever done those exercises in his life
@JoshuaTikhonoff8 жыл бұрын
Dans pose while stretching his glutes screams "draw me like one of your little French girls"
@glennoc85858 жыл бұрын
I prefer doing lunges with dumbbells as it allows one to keep balanced.
@waifeyy11902 жыл бұрын
Nice
@tiagocoutinho51778 жыл бұрын
I couldn't pay attention because of Tintin's rocket!
@joerickard76368 жыл бұрын
Wobbling a bit on thoses lunges Dan. Any mineral waters between takes by chance? ;)
@jarretgosbee77178 жыл бұрын
How do you think you are doing gym work in full race kit? Team SKY?
@backpacker-abhineet6 жыл бұрын
nice video!
@izmael_kneafcy8 жыл бұрын
Surely when presenting videos like this Matt and Dan could wear something a little more flattering. No one does these exercises in their bib shorts and jersey anyway. GCN gym kit?
@TeodorKubena6 жыл бұрын
1. This is far from having back straight. 2. You don't need moving with hands while doing lunges or squats at all. 3. I don't think you really need these. a) I mean squats are useless, you already have bicycle. b) more usefull than plank would be some back exercises c) if you do MTB much more useful would be stretching, so you don't brake a bone everytime you fall.
@taapislamabad62126 жыл бұрын
nice video
@bjgarage68968 жыл бұрын
muito bom .(excelente)
@Pelaohe8 жыл бұрын
3:40 almost Dan!
@amancalledbob8 жыл бұрын
Is gurning compulsory, or is that an option?
@shemmac47008 жыл бұрын
I like the tintin rocket
@declanparkinson61883 жыл бұрын
BRB just getting my bib and jersey on to go to the gym 😭😭
@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
@farcinue8 жыл бұрын
What model Adidas are you wearing? Like!
@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.
@chasingsunset98015 жыл бұрын
Man i wish i was that thin and fit for biking 😂
@pinins.prawhn46246 жыл бұрын
Mat, what are the shoes you are wearing?
@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!
@FixieMO8 жыл бұрын
nice video :)
@jc82553 жыл бұрын
2021 watching😁
@antonia47227 жыл бұрын
So come on guys..we keep seeing the interior of this house..but whos house is it? Btw...great channel!!!!!
@SatwikBhamidi8 жыл бұрын
Can these exercises be done before riding? Or have to be done everyday irrespective of when we ride?
@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.
@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??
@chauccy8 жыл бұрын
Do you guys have a recommended amount of repeats for beginner?