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Cycle preparation - warming up for cycling

Exercises to prepare for your bike ride.

Duration

8 Min

Exercises

Difficulty

Beginner

Add routine to list

Cycle preparation - warming up for cycling

Exercises to prepare for your bike ride.

Duration

8 Min

Exercises

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.

Tip: Increase the intensity by choosing the band. If you are doing the exercise for the first time, use a yellow LOOP BAND. If you are more experienced, use an orange or red LOOP BAND.

Product

Loop Band

Repetitions

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.

Now pull the upper leg up under the hips and stretch it out again.

Tip: Make sure your wrists are under your shoulder, your knees are under your hip joint and you keep your torso still. Do your wrists hurt? Do the exercise on your fists.

Product

Loop Band

Repetitions

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.

Rotate both arms outwards. Pull your shoulder blades firmly together. Hold briefly in the final contraction and feel the tension between your shoulder blades.

Tip: To concentrate more on the control, you can also do the exercise on one side. Hold one arm in the start position and rotate outwards with the other arm only.

Product

Loop Band

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.

Make sure your body forms a straight line. In the beginning you can stay on your knees. Let your shoulder blades slide forward as you push up.

Product

Repetitions

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.

Raise your legs, head, arms and upper back slightly off the floor. Turn your head/shoulder area slightly to the left and at the same time pull your left knee up to a 90 degree angle. Then return to the starting position in a controlled manner and repeat on the other side.

Tip: If the exercise with the LOOP BAND is too demanding for you, you can also do it without.

Product

Loop Band

Repetitions

Body part

Core

Training Goals

Activation, Strength