Regeneration after cycling

Exercise routine for better recovery

Duration
6 Min
Excercises
5
Difficulty
Beginner
Products used in Routine
Twin
Standard
MICRO
Booster

Heavy thighs after a long bike ride? We know the feeling. But don’t worry. With active regeneration after cycling, you can provide faster relief. Cycling regeneration gets you ready to perform on your next bike ride. The positive regenerative effects of fascia training after an intensive workout have now been scientifically proven.

Work on your leg, glute and back muscles for optimum cycling regeneration. You should particularly loosen up your wrists after mountain biking. Wrist pain is common among cyclists. Stretching exercises after cycling will also help with regeneration.

Your exercises for regeneration after cycling:
  • Relieving thigh tightness
  • Loosen hip flexors
  • Massage tense calves
  • Massage lower back
  • Massage wrist


Release tension in the front of your thighs and loosen heavy legs after cycling.

Relieving thigh tightness

Start in forearm support. Place both legs just above the knees on the BLACKROLL®. Slowly roll out your thigh by pushing yourself forward and backward over the BLACKROLL®.

Product
Seconds
60
Body part
Thigh
Training Goals
Recovery, Mobility

Release tension from sitting while cycling in the area of your hip flexor.

Loosen hip flexors

Start in prone position with forearms supported. Stretch one leg long backwards with the other bent on the floor. Place the roller under the hip bone.

Product
seconds per side
60
Body part
Hips
Training Goals
Recovery, Mobility

Release tense calves from "pedalling".

Massage tense calves

Sit in the long seat and place your calf on the BLACKROLL® TWIN so that it is in the middle of your lower leg.

Product
seconds per side
60
Body part
Lower legs
Training Goals
Recovery, Mobility

Release tension in your lower back.

Massage lower back

Sit on the floor with legs apart and place the TWIN just above the waistline in the lower back area.

Product
Seconds
60
Body part
Lower back
Training Goals
Recovery, Mobility

Do you feel tense when holding the handlebars or braking? Loosen your wrists.

Massage wrist

Position the MICRO on the table or a firm surface. Now roll your wrist back and forth on the MICRO. Dose the pressure as desired.

Product
seconds per side
60
Body part
Hand
Training Goals
Recovery, Mobility

Your tools for regeneration after cycling:

More routines for cyclists:

Strength training for cyclists
Duration
6 Min
Excercises
5
Difficulty
Beginner
Cycle preparation - warming up for cycling
Duration
8 Min
Excercises
5
Difficulty
Beginner
Loosening SIJ blockage
Duration
8 Min
Excercises
4
Difficulty
Beginner

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