Simple Stretches & Strength Exercises for Cyclists

Stretches

Forward Fold: A simple stretch that maintains and develops flexibility in the backs of the legs and the back muscles. It can be done from a standing position or even from a seated position. A yoga block or something similar can be used if you can't reach the floor. Aim for 15 to 20 seconds and to go deeper into the stretch with each breath out.

Seated Hamstring Stretch: Best done one leg at a time. Use a yoga strap or towel to help you with this one if needed. It's another valuable stretch for cyclists and can be done every day. Make sure you fold from your hips rather than folding forward with your upper back. 15 to 20 seconds on each side.

Lunge Stretch (with optional quad stretch): A helpful stretch for those with tight hip flexors and quads. Get into a lunge position and then stretch until you feel a stretch in your hip flexors. A great addition if you can, is to reach back and grab your foot, bringing in an additional quad stretch. This is a great stretch for cyclists with achy knees from hard training. 20 to 30 seconds on each side.

Strength Exercises

One-Legged Squat - Many of us don't realize that we are much stronger on one side. Single-leg work develops stability and ensures that we are not masking potential weaknesses with our dominant side doing all the work. For the exercise, rest your "back leg" on something, a bench, a couch, or a low table. This isn't a lunge, it's a one-legged squat so with your "front leg" UNDER your hips, lower yourself down. Make sure your heel stays down on the ground. Aim for 3 sets of 10 to 12 repetitions but do less if you are unable to do 10-12 without wobbling or collapsing the knee inwards. Better to do less and maintain the integrity of the exercise and build up to doing more as you get better at it.

Plank - The plank is a fantastic exercise for most people with many options and progressions. It develops core strength and stability. Our core is so much more than our abdominal muscles, it's all of the muscles of the trunk that stabilize the body. With a weak core, your risk of injury increases significantly. As a starting point, you can begin with your arms fully extended and knees on the ground. If this is too easy, raise the knees. If you need further progression lower down onto your forearms, and you then also have the option to make this dynamic and lower one knee at a time to the ground. Imagine that you are pulling your belly button in towards your spine. Try not to let your hips drop and push your heels back towards the wall behind you.

Incline Push Up - Another great core and upper body exercise. Can be easily varied to suit your strength and current ability. Start with less of an incline like a wall if needed and gradually lower the surface that you're pushing up from. Be sure to engage your core (belly button towards the spine) and wide enough hands that your whole upper body is working and not just your arms. Elbows should not be straight out to the side.

Jumping - Great for improving explosive power, balance, and leg strength. Be careful if you're new to jumping or exercises with impact (i.e., cyclists who don't do anything other than ride their bikes!!). Start off with a low and stable surface. Jump up and step down. Aim to land lightly and you can practice this by listening for the sound when you land. Landing with a "thunk" means you need to be lighter on your feet (this applies to running too!). Be cautious with this exercise. It's not necessarily the right starting point if you have previous injuries, balance issues, or aren't currently doing any higher-impact activities.