Road Cycling

How To Do A Cycling Warm Up Properly

It's tempting to jump on that bike and ride it like you stole it, but knowing how to do a cycling warm up properly will help you avoid aching muscles the day after

Anyone who’s ventured into the shed, dusted down that unloved bike and embarked on a long cycle, only to wake up the next day with hamstrings like breezeblocks, will know the importance of doing a cycling warm up properly.

Rather than stretching in a static position, the latest research shows that dynamic stretches (active movements) are the way to go.

  • A dynamic stretching routine can be done in around three to five minutes, it’ll allow your muscles, joints and heart to warm-up gradually rather than putting unwanted strain on the body, and boy those legs will thank you for it in the morning.
  • The British Cycling Federation says a cycling warm up should prepare the body for the range and type of movement that the activity demands. A rugby player may use bounding and dynamic twists but, for a cyclist, the most appropriate type of warm-up is on the bike.
  • A well planned dynamic cycling warm up routine will also help you prepare mentally for your race or training session.
  • Try listening to some kicking tunes during your warm-up to help you shut off what others are doing and get you pumped up for what’s ahead

If you’re not sure how to do a cycling warm up properly, then try this routine designed for cyclists, runners and other endurance athletes. A few dynamic leg swings and shoulder rotations and you’ll be all warmed up and ready to pedal like Wiggo.

Dynamic Warmup: Runner, Cyclists by Fitjourney

For those who take their cycling a bit more seriously, and own a Turbo Trainer (or even know what a turbo trainer is!), American pro athlete Angela Dybdahl has a few tips.

Competitive Cycling: Warming Up for a Bicycle Race by Expert Village

Finally, this static stretching routine is designed to help cyclists improve flexibility and is best performed after a ride. Be warned though, it’s slightly cheesy and very Australian.

Cycling Stretches, Cycling Stretching Routine, Best Flexibility Program for Cyclists by StretchCoach


Newsletter Terms & Conditions

Please enter your email so we can keep you updated with news, features and the latest offers. If you are not interested you can unsubscribe at any time. We will never sell your data and you'll only get messages from us and our partners whose products and services we think you'll enjoy.

Read our full Privacy Policy as well as Terms & Conditions.