Warming up and cooling down for cycling sessions: Guidelines

Are you interested in great guidelines regarding warming up and cooling down for cycling sessions? Then this article will definitely be able to captivate you!

It’s crucial to gently transition your body into any bike riding session. So always take at least 10 minutes to warm up.

When you follow a training program, you always start by cycling gradually and slowly increase the speed and resistance.

To help your recovery after a cycling session, you should gradually cool down by riding the last 5 to 10 minutes in a low gear, slowly reducing your effort.

After the cooling down you can do a series of stretches to aid your physical recovery:

Warming up and cooling down for cycling sessions: Stretching tips for after the cycling workout

Stretch your chest after cycling

The muscles in your chest and shoulders can be tense from holding the handlebars in front of your body.

So stretch them out and minimize tension.

How to stretch your chest

• Stand up straight with your feet pointing forward and hip-width apart.
• Keep your knees at a slight angle.
• Grip your hands behind your back, keep your back straight, and your abdominals firm.
• Raise your arms up until you feel a stretch across your chest.
• Pull your shoulders back a little to magnify the stretch.
• Hold on for 12 counts.

Stretch your calves

Stretching your calves improves a variety of movements in the calf and ankle.

It will help you pedal more effectively and remove excess redundant lactic acid from the calf.

How to stretch your calves

• Stand with your feet together.
• Go back with your right foot and flex your left leg slightly.
• Keep your back straight.
• Push back into your right heel, keeping it on the ground.
• Do this until you feel a good stretch in your right calf.
• Hold on for 12 counts.
• After completing this cycle, stretch your left calf for 12 counts as well.

Stretch your upper back

The muscles in your upper back pull your shoulder blades together.

Hence, they work hard when you cycle, especially when riding off-road.

Stretching your upper back muscles will help reduce stress!

How to do stretch your upper back

• Stand up straight with your feet pointing forward and hip-width apart. Keep your knees at a slight angle.
• Hold your hands together, pointing forwards, and keep them in front of you at chest level.
• Carefully pull your shoulders back as you press your hands far from you.
• Keep your lower back firm and your body upright.
• Keep pulling your arms back until you feel a stretch across your back and into your shoulders.
• Hold on for 12 counts.

Stretch your quads: Warming up and cooling down for cycling sessions

The quadriceps are the muscles at the front of the thighs that tighten when you cycle.

This stretch helps reduce cramping and also removes excess lactic acid particles from them.

How to stretch your quadriceps

• Stand straight and hold the front of your best foot.
• Pull the heel of this foot to your butt.
• Keep your knees together and your other leg a little bent to support your balance.
• Keep pulling your foot back until you feel a stretch in the front of your thigh.
• Hold on for 12 counts (do not rush)
• When this cycle is finished, repeat the stretch for the quadricep of your other leg.

Stretch your hamstrings

The one muscle that isn’t extended completely when cycling is the hamstring, which is located in the back of the legs.

Complete this easy stretch to prevent tightness and imbalances.

How to stretch your hamstrings

• Stand with your feet together.
• Position your right heel in front of you and align your leg.
• Bend your left supporting leg slightly.
• Flex forward using your hips until you feel a stretch in the back of your right leg.
• Hold on for 12 counts.
• Once this cycle is completed, repeat the stretch for your left hamstring too.

Strengthening your core: Workouts

These workouts aim to build core strength, a term that refers to your abdominals and back muscles, as well as their ability to support your spine.

Cycling enhances core strength, which keeps your balance on a bike.

Pedaling engages your core muscles, but the following workouts will support that effort.

Aim to finish these workouts as an integral part of every biking session.

Strengthen your lower back

Back pain typically happens when the larger surface muscles in the back were dominant during an intensive movement.

These muscles put pressure on the spine, pulling it out of line.

The following workout:

• Stimulates and enhances the smaller muscles near the spinal column,
• Keeps them healthy, and
• Increases their capacity to support your spine and hold it in line

Workout for your lower back

Step 1:

• Lie down flat on the back, while keeping your knees a little bent, with your feet flat on the floor about hip-width apart.
• Extend your arms at your sides and turn your hands so that your palms face down.
• Press your lower back into the floor.

Step 2:

• Gradually raise your hips by curling your spine upward.
• Starting with the lowest, lift your vertebrae one at a time and try to focus on maintaining a slow and controlled motion.
• Continue by lifting your hips until they are in line with your knees. Do not raise them higher than this!

Step 3:

• Gradually lower your hips vertebra by vertebra, this time starting at the top of your spine, till you go back to the start position.

Strengthen your oblique muscles

This workout helps reinforce and tone the abdominal external oblique muscles. These muscles are located along the sides of the stomach.

The workout to strengthen these muscles is called the oblique crunch.

The oblique crunch workout

Important note:

• Keep in mind to breathe out as you perform this exercise, and take in air as you come back down.

Step 1:

• Lie down flat on the back, while keeping your knees a little bent, with your feet flat on the floor about hip-width apart.
• Put your hands by your head with your elbows pointing at the sides.

Step 2:

• Gradually raise your left elbow and shoulder off the mat. Lift them towards your right knee.
• Push your shoulder off the floor until you feel it in your left oblique.
• Slowly lower your shoulder back down to the mat.

Step 3:

• Lift your right elbow and shoulder up toward your left knee to train your right oblique.
• Slowly lower your shoulder back down to the mat.

Step 4:

• Repeat these movements for a few sets.
• In time, gradually increase the number of sets to build more muscles.
• Repetition is the key!

Warming up and cooling down for cycling sessions: Extra resources for plus-size readers

• Why should you cycle? Great reasons to start now!
• Do bicycles have a weight limit? And how important is this for heavier riders?
• Best Bikes For Fat Guys: Ultimate buying guide for plus-size men