Cycle preparation - warming up for cycling

Exercises to prepare for your bike ride.

Duration
8 Min
Excercises
5
Difficulty
Beginner
Products used in Routine
Loop Band

On your bike. But be careful: don’t set off too fast otherwise you'll overwork yourself. Take a few minutes to warm up in preparation for your bike ride. Your body will thank you for it.

Thanks to targeted activation exercises, you'll recruit certain muscle groups needed for cycling in a more effective way while preparing for your bike ride.

Warm up for optimum bike ride preparation:
  • Knee lift using the LOOP BAND
  • Horse kicks
  • External shoulder rotation
  • Shoulder activation using the LOOP BAND
  • Bicycle crunch

Activate your hip flexor.

Knee Lift

Place the LOOP BAND around the feet. Shift the weight onto one leg and pull the other leg upwards so that the hip and knee are at a 90° angle. Then lower the leg again.

Product
sets/reps per side
2 / 12
Body part
Core, Hips
Training Goals
Activation, Strength

Activate your large glutes.

Horse Kicks / Donkey Kicks

Come into a quadruped stance and raise one leg backwards until your buttocks are tense. The LOOP BAND is around the instep of the foot of the leg that is on the floor and around the sole of the foot of the raised leg.

Product
sets/reps per side
2 / 12
Body part
Glutes, Thigh
Training Goals
Activation, Strength

Stabilise your shoulder girdle. This exercise has a preventive effect and supports the adoption of a healthy shoulder posture.

External shoulder rotation

Stand upright and wrap the LOOP BAND around your hands. Turn your palms upwards and keep your shoulders and shoulder blades back-down.

Product
sets/reps per side
2 / 12
Body part
Shoulders
Training Goals
Activation, Strength

Strengthen your front sawtooth muscles for better shoulder blade function.

Shoulder activation

Start in the push-up position. Lower the upper body down. The arms remain stretched. Then press upwards as far as possible. Hold the position for a few seconds. Repeat the movement.

Product
Sets / Reps
2 / 12
Body part
Upper Back
Training Goals
Strength

Activate your whole body before cycling. With this warm-up exercise, you primarily target your torso.

Bicycle Crunch

Lie on your back with both feet in the LOOP BAND. Extend your legs and place your hands on the back of your neck. Tighten your abdominal muscles to stabilise your spine.

Product
sets/reps per side
3 / 12
Body part
Core
Training Goals
Activation, Strength

Your tools for warming up for cycling :

More routines for cyclists:

Regeneration after cycling
Duration
6 Min
Excercises
5
Difficulty
Beginner
Strength training for cyclists
Duration
6 Min
Excercises
5
Difficulty
Beginner

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