Prepping for Fall Cycling: A Comprehensive Guide

Hello everyone, Dr. Dukes here with Body in Motion. With fall just around the corner, it's the perfect time in Colorado to enjoy cycling. The days are warm, the mornings and evenings are cool, and the scenery is stunning. To make the most of your rides and stay injury-free, it's essential to prepare your body adequately. Today, we'll go over some essential exercises and stretches from the ground up to ensure you're ready for the road.
1. Ankle and Calf Preparation
Why: Cycling puts a unique load on your ankles and calves, especially since the heel often floats above the pedal.
This stretch helps to load the ankle and calf, preparing them for the repetitive motions of cycling.
2. Hip Flexor Activation
Why: After stretching, it’s crucial to activate your hip flexors for stability and power during your ride.
This exercise helps activate your hip flexors, ensuring they're ready to support your cycling movements.
3. Lumbar Spine Cat-Camel Stretch
Why: This exercise focuses on mobilizing your lower back, crucial for maintaining a comfortable posture on the bike.
By focusing the movement in your lower back, you alleviate stiffness and prepare your lumbar spine for the ride.
4. Mid-Back and Neck Rotation
Why: Loosening up your mid-back and neck is vital for maintaining a relaxed upper body while cycling.
This exercise stretches your butt, mid-back, and even your neck, promoting flexibility and reducing tension during cycling.
Enjoy the Ride!
By incorporating these exercises into your routine, you can ensure your body is well-prepared for fall cycling. These stretches and activations will help you maintain proper form, reduce the risk of injury, and enhance your overall riding experience.
If you have any questions or need personalized advice, don't hesitate to reach out! Happy cycling!