This warm up is great. It really changed my cycling experience. I replaced static stretching and my leg power and endurance improved significantly. I used to feel sluggish a lot of times. Also, the diaphragm exercise really helped a lot. My breathing was a lot easier and now I can maintain max effort or harder efforts longer. It felt like it activated my aerobic capacity to 100%. Before it was like something was preventing me to breathe fully and I had to catch my breath a lot of times. I thought my training wasnt effective. I enjoy cycling even more because now I am able to maximize the benefits of my training. Thank you so much!
Wow, thanks, Super to read this! We try to bring comfort back in to cycling. You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Most of these are the exercises I am doing as a recovery from back / hip injury from overtraining. I should have done them first! Seriously, not just pre ride, but every day to build up and maintain strength and flexibilty. My problems started when I went from super fit to a lay off, then tried to come back too fast, without doing these - never again
Thanks for sharing! Super to read this! We try to bring comfort back in to cycling. You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
- Dynamic hamstring 20reps - Dynamic calf stretch 20reps - Cat/Camel back stretch 20reps - Glute side raise 20reps each side - Hip mobilisation 20reps each side - Prone cobra 5 deep breaths - Glute/Ham bridge bilateral 30reps - Unilateral option 20reps each leg - Abdominal activation 30reps - Alternative option abdominals 30reps - Quadriceps standup 20reps each leg - Glute side raise 20reps each side - Unilateral full spine flexion and extension 20reps each side - AB tuck roll 30reps - Diaphragm opener 5 deep breaths - Full shoulder mobilisation 20reps each arm
Thanks a lot! I start this routine about 2 yrs ago. And now I’m returning to cycling. I swear there is a before and after in my performance with this session. 🎉
This really is the most thorough warmup I've found online, difficult at first for sure if you're not in great shape (guilty). I've only done this a few times but each time I feel really good once I get on the bike, I can definitely go full gas sooner and it seems I can keep the intensity up longer when comparing rides I've done with less effective warmup routines.
Wow, thanks, Super to read this! We try to bring comfort back in to cycling. You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Great! thank you but a little advice, keep your pelvic level when you do the cobra, raise from waist up, you are basically supporting on your knees, it defeats the purpose. Thanks.
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Used this before a Zwift race and then onto the bike for my usual bike warm up. I really noticed the difference at the start of the race felt I had much more punch in the fast start . Thanks for the video 👍
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Good warm up just to help you in one exercise on bridging pose try to articulate your lower back (lumbar spine) bone by bone to elevate and return by exhale from Tspine to starting position ... you will have good warm up on back chai. Of legs and also mobility spine which for cyclist it is a Must to do 🙏👍
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Excellent. I did a lot of cycling after lifting of lockdown but without any warm up and injured my rib muscle which caused me no cycling for 2 months. I will definitely try these warm ups 👍
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Thank you! You have introduced me to some familiar and some new exercises, which are great for joint mobility and muscle strengthening for someone who is not a cyclist too! 😀
Correct, everybody can benefit from these exercises. You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
bro waiting for the video on after race day or. training day. what selection of exercises would make this next video on after the work out exercises 👍🏼👌🏼✌🏼 . thank you for doing this one bro!!! julio
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Hey, I don’t perform any static stretching, more dynamic ones. This is a good one for after your rides; You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Dag Erwin! Je gaat er zeker goede resultaten mee bereiken ;) . Stretch routine voor erna is inderdaad nog een idee voor een video! Momenteel is het heel druk in onze kinesitherapie praktijken. We proberen dit ergens in de korte toekomst in te plannen.
Absolutely right. See you as a formula1 engine. Every turn stars with a slightly carefully warm-up. You are a formula1 engine. Start slow carefully, then the hell Starts in.
Hey! Check this out for after your ride; You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Damn, I normally just throw a leg over my mountain bike and go for it. Do about 15 to 20 miles of local trail system of blue to black diamond features.
Hi there great video. I normally do some stretch warm ups before my morning club ride. I wake up early in the morning (5.30) take breakfast and do some while I'm preparing to leave home (06:30) to meet the others at 07:00 to start, I ride my bike to the starting point. My question is.... Do I have to do all those in the video or are some essential that I can do before leaving? Thanks in advance
Hey, try to choose 3 exercises. Super short routine. Perform every ex 2 times (20 reps). My 3 favourites: full shoulder mobilisation, unilateral full spine flex & dynamic hamstrings. You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
When you talk about the de-coupling of the muscle fibres when we do full stretch can you comment how long this lasts? I dont mind doing the pre-race warm ups without full stretch but how any days b4 a hard race or workout should I not do the full contortionist stretch routines etc? 😉👍
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise. vm.tiktok.com/ZMNuHT7kP/?k=1 instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
is anyone actually warming up for cycling? Other people use cycling itsself as a warmup :) I mean if I go hard in a race or training RIGHT away, but for me if I go ride ill take it easy the first couple of kilometers anyways
![[LIVE] MCHOICE & MINT AWARDS 2024 at TRUE ICON HALL, ICONSIAM](http://i.ytimg.com/vi/wMewUeT5nbY/mqdefault.jpg)
I did all these...and after that i had to go for a "Recovery ride"
:D still you were warmed up for the recovery ride ;)
@@rehablab7694 Yeah... for sure
Cycling is serious business:)
4:55 is when it starts
4:55 start
This warm up is great. It really changed my cycling experience. I replaced static stretching and my leg power and endurance improved significantly. I used to feel sluggish a lot of times. Also, the diaphragm exercise really helped a lot. My breathing was a lot easier and now I can maintain max effort or harder efforts longer. It felt like it activated my aerobic capacity to 100%. Before it was like something was preventing me to breathe fully and I had to catch my breath a lot of times. I thought my training wasnt effective. I enjoy cycling even more because now I am able to maximize the benefits of my training. Thank you so much!
Wow, thanks,
Super to read this! We try to bring comfort back in to cycling.
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Most of these are the exercises I am doing as a recovery from back / hip injury from overtraining. I should have done them first!
Seriously, not just pre ride, but every day to build up and maintain strength and flexibilty. My problems started when I went from super fit to a lay off, then tried to come back too fast, without doing these - never again
Thanks for sharing!
Super to read this! We try to bring comfort back in to cycling.
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
- Dynamic hamstring 20reps
- Dynamic calf stretch 20reps
- Cat/Camel back stretch 20reps
- Glute side raise 20reps each side
- Hip mobilisation 20reps each side
- Prone cobra 5 deep breaths
- Glute/Ham bridge bilateral 30reps
- Unilateral option 20reps each leg
- Abdominal activation 30reps
- Alternative option abdominals 30reps
- Quadriceps standup 20reps each leg
- Glute side raise 20reps each side
- Unilateral full spine flexion and extension 20reps each side
- AB tuck roll 30reps
- Diaphragm opener 5 deep breaths
- Full shoulder mobilisation 20reps each arm
Thanks a lot! I start this routine about 2 yrs ago. And now I’m returning to cycling. I swear there is a before and after in my performance with this session. 🎉
This really is the most thorough warmup I've found online, difficult at first for sure if you're not in great shape (guilty). I've only done this a few times but each time I feel really good once I get on the bike, I can definitely go full gas sooner and it seems I can keep the intensity up longer when comparing rides I've done with less effective warmup routines.
Wow, thanks,
Super to read this! We try to bring comfort back in to cycling.
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Great! thank you but a little advice, keep your pelvic level when you do the cobra, raise from waist up, you are basically supporting on your knees, it defeats the purpose. Thanks.
Great content, much more comprehensive than stretching legs only. Thanks. 👍
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
I think whatever sports you do it is important to do stretches and warm ups. Beginners just keep forgetting it and they go full throttle.
true!
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Used this before a Zwift race and then onto the bike for my usual bike warm up. I really noticed the difference at the start of the race felt I had much more punch in the fast start . Thanks for the video 👍
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
As a rule, good mornings are the best warm up for literally anything.
Nice! I learned a few dynamic stretches i don’t know yet. Will give this a try. Thanks.👍👍
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
This is the first video ever, presenting such exhaustive list of exercises for cyclists.
great work mate.
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
This is really, really good! Hits all the right areas. Thanks for sharing, I will definitely incorporate this in my routine.
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Good warm up just to help you in one exercise on bridging pose try to articulate your lower back (lumbar spine) bone by bone to elevate and return by exhale from Tspine to starting position ... you will have good warm up on back chai. Of legs and also mobility spine which for cyclist it is a Must to do 🙏👍
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Excellent. I did a lot of cycling after lifting of lockdown but without any warm up and injured my rib muscle which caused me no cycling for 2 months. I will definitely try these warm ups 👍
super go ahead, g'luck!
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Been having hip and wicked cramping! Gonna be doing this everyday from now Ta
Thank you! You have introduced me to some familiar and some new exercises, which are great for joint mobility and muscle strengthening for someone who is not a cyclist too! 😀
Correct, everybody can benefit from these exercises.
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Waving from Philippines, thanks for this video. We will incorporate this warm up video in our next biking tour. God bless and Ride safe.
Greetings from Mexico...great info for make a more efficient warm up
Great exercises! Bookmarking the 4:55 mark for future reference.
thanks PRO, I learn some new movements to active my body 👌🏽👌🏽👌🏽
I wished this program was done with the recommended reps. Does your channel have full workouts? Enjoyed the shoulder work.
I loved the stretch and combinations... 💥🥳🥰💯. it just took long getting to it... well worth it though.. thank you very much
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Excellent!
Greetings from Mexico!
Great also for riding motorcycle
gran vídeo, muy buenos tips, saludos desde Colombia
Excellent, I will do it. Thanks
I love jumbo visma.
Amazing video, do you have any advice for a mobility routine and a post-ride stretching routine?
bro waiting for the video on after race day or. training day. what selection of exercises would make this next video on after the work out exercises 👍🏼👌🏼✌🏼 . thank you for doing this one bro!!!
julio
Nice work 👌
Great video man!
Would love to see something similar but with cycling specific core/stabilization exercises!
Bobby Pinto thanks man! Feel free to share it with cycling friends! A core-stability video wil come soon!
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
That was a great video. Thank You will definitely incorporate that pre ride.
Super, vamos!!
Great explanation and info. Simple is best; some I already used. Thank you.
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
I like your exercise
Pro 🔥
good stuff
How many time do we have between the end of the warm up and the beginning of the ride to keep it efficient ?
That's a good one. Like.
thanks man, feel free to share!!
Excellent well done !
Thank you. Perfect video, what do u think about optimal recovery tips after an hard ride? Stretching is good after cycling?
Hey, I don’t perform any static stretching, more dynamic ones. This is a good one for after your rides;
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Erg goed, bedankt voor de video. Stretch routine voor na de workout zou ook top zijn:)
Dag Erwin! Je gaat er zeker goede resultaten mee bereiken ;) . Stretch routine voor erna is inderdaad nog een idee voor een video! Momenteel is het heel druk in onze kinesitherapie praktijken. We proberen dit ergens in de korte toekomst in te plannen.
Nice video..thanks for the lesson
Brilliant!
Absolutely right.
See you as a formula1 engine. Every turn stars with a slightly carefully warm-up.
You are a formula1 engine.
Start slow carefully, then the hell Starts in.
That's good thanks
Thank you sir!! Great video (as said below/before me).
Chapeau a vous, Rhab Lab. Chapeau!
Pol Thomas KEELEY thanks! Feel free to share!
after this warm up go to your bed and sleep! hehehe
That's the best bro😂
This was very helpful and great to know.. would you also happen to have suggestions (stretching or mobility) after the ride?
Hey! Check this out for after your ride;
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Damn, I normally just throw a leg over my mountain bike and go for it. Do about 15 to 20 miles of local trail system of blue to black diamond features.
You must have some good inspiration ;)
Absoluut! Fijn om te zien dat er mensen met dezelfde overtuiging/ideeën rond fietsen ✌🏾
Hi there great video. I normally do some stretch warm ups before my morning club ride. I wake up early in the morning (5.30) take breakfast and do some while I'm preparing to leave home (06:30) to meet the others at 07:00 to start, I ride my bike to the starting point. My question is.... Do I have to do all those in the video or are some essential that I can do before leaving? Thanks in advance
Hey, try to choose 3 exercises. Super short routine. Perform every ex 2 times (20 reps).
My 3 favourites: full shoulder mobilisation, unilateral full spine flex & dynamic hamstrings.
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
Just did them all... need a nap.
Nice
i'm gonna try this and find out the different if i don't warm up.
Any difference?
All this time I was wrong, I warmed up to play football....😂
4:55 start of warm up
Hi ! Could y show exercises for post-long rides?
I would focus more on stretching before the race.
This is not a cycling warm up. This is supplement work.
Nice 👏👏
Great to hear you liked it!
👍🏼
@4:55
Кофейком ...угости !!!!🤗
When you talk about the de-coupling of the muscle fibres when we do full stretch can you comment how long this lasts? I dont mind doing the pre-race warm ups without full stretch but how any days b4 a hard race or workout should I not do the full contortionist stretch routines etc? 😉👍
I do these static stretches post race/workout, and again, about 20 minutes worth, before bed each night.
Hey thanks for the comment. I would at least put 2 days between a static routine & a race.
You can check this reeel or tiktok out for an extra thoracic spine mobility exercise.
vm.tiktok.com/ZMNuHT7kP/?k=1
instagram.com/reel/CgHfmiToyyv/?igshid=MDJmNzVkMjY=
@@rehablab7694 cool thanks, will do 👍
Thanks! What about after cycling?
then you do the streaching
@@serginaru and before the same exercises?
@@robertmielniczuk4153 this isnt streaching, is a warm up
Looks too heavy..but I will try.
I’m exhausted...!
Good video. Fix the audio. Get a microphone.
💪✅
Who is this guy??
5:00
Handsome looking and great stretching 🤩
I gave this a go this morning. IMO too much. Half of the number of reps and half the quantity would suffice for anyone not used to doing these.
Okay, just pratice some Yoga.
is anyone actually warming up for cycling?
Other people use cycling itsself as a warmup :)
I mean if I go hard in a race or training RIGHT away, but for me if I go ride ill take it easy the first couple of kilometers anyways
so many..
Good job, but please buy your self a microphone!
God bless. #ShoutOut #PaintYourHome
Durung mancal wes kesel disik.
Ben gak amsiong tengah jalan
This guy talks too much and with no clear technique, video start at 5:00 -10:30