As a physio who is also dabbling in cycling, your gluteal stretch should be held for 30 seconds. Research has shown that anything less just causes the musculotendinous junction to just return to its normal resting length. Conversely, it also takes about 6 weeks to notice an appreciable change in flexibility. Keep up the good videos and Dan, work on some balance with those lunges.
Top Muscle Building Foods: Eat Thеse Foods To Gain Muscle Mass Quickly Read here now => twitter.com/492a9c7bf391b77f9/status/742668391975096320 5 Core Eхerсisees For Cyclists â Improve Your Strength On The Bike
As is always the case with these videos, the exercises are shown, which is great. But what's the recommendation for how many of each one to try? How long to do them for? How often etc?
I'd highly recommend reverse lunges i.e.. lunging backwards, as it takes away the shearing force of the kneecap on the front of the tibia and femur. Do it in front of a mirror too so you can watch that the knees are in line with the foot and the hips are stable!
Perfect timing. I just got cleared by the surgeon to start lightly exercising again. 20 minutes on the trainer for the first few days, then add a little, repeat. I can add these soon too. I especially like the last one, pointing to my left. I bet I can even point to the middle of the screen better than Matt!
Dan was like a flying daddy long legs! great video, I'm recovering from lower back issues and these exercises will hopefully help me on my road to recovery. :)
I would like to see GCN’s tips for kettlebell training. I started to do kettlebell workouts about a month ago. I bought two kettlebells (8 kg and 12 kg) and they are more than enough to do all kinds of workouts. So simple yet so versatile!
Thanks sooo much!!! These two are the BEST Presenters (its now 2023) on GCN ever! :-) Maybe cause there's no Park Tools background? Surely because its...short & sweet, right to the point. Modern GCN vids are full of blah, blah, blah, which makes me avoid them entirely. Sorry!
Avocado Maybe you should subscribe to a gym bunny channel with you wealth of knowledge on correct form. Why watch them if you are so much better than them? Keyboard training expert. Maybe? 2 former pros and you know better.
hey guys! just gotten into riding a bike and well... took my first bad tumble in 20 years. i'm typing this now with a sprained wrist. have you guys covered falling off a bike gracefully?
My core is one of the most primal creatures I’ve seen super strong and monstrous.I still have belly fat left but I can tell you when I touch my abs is like eating a wall which is awesome but I gotta train them more.
My high schol coach has me doing what he calls 50,50's first bit is when you lie down on your back arms at your sides and just rais your legs as far up as you can (helps if someone is pushing your legs back down) as your feet go down never let them touch the ground. do this 50 times. Take a 30 second break. Second part! While still laying down grab ahold of something that won't move with each hand on either side (a friends calf's?) raise your legs up (remember to keep them together and strait through this whole section ) swing them as close to your left shoulder, bring them to the center, then to the right sholder. That's 1 rep... 49 more to go, I liked it hope you guys do.... Enjoy and feel the burn ;)
Planks are good and lifting up one leg can work core muscles. But might I suggest you try doing planks with your arms together (still at 90 degrees on the elbows) with your arms positioned together ( like aerobars) you have to balance, so you are working your core muscles harder to stabilise your upper body.
Hey guys! As cyclists tend to already have a round back (shoulders are rotated in/forward) you should try to keep your shoulder blades closed when performing a plank. That makes it harder to sustain a neutral lower back but also helps with improving your posture. Generally, a plank might won't be the best exercise for people who already have issues with their posture in the way of facing forward shoulders. Hope that was unterstandable ;D, all the best from Austria!
@Dan and Matt I have to ask can one do these exercises on a rest day or does it nullify it being a rest day? because rest days are important but can get boring??
About the glute stretch, that way is good but if you want to take it a step further and really feel a good stretch take the straight leg and bend it so your heel is pretty much touching your butt. This is called the "half lord of the fishes" pose, sounds bada** too, google it.
So if I were to do a routine made up for The Plank, Alternate Arms and Legs Raises, and Glute stretch three times a week... how would it look like? 1 min each ? 5 min each ?I've started cycling last year and I have a very weak core actually, even if I do 100km+ rides I can feel my arms and shoulders suffering because I support my weight way too much through them.
@GCN, Im finding even after doing your workouts and trying to ride as much as I can that I just cant get my speed up due to confidence on the bike. Is there any tips you have for increasing confidence in your bike? p.s - your videos inspired me to join the sport, and its improved my life substantially, so thank you.
+Allavae ride fast up hill its safer. Going fast down hill and in other traffic filled places is for silly folk or those with an ambulance behind them e.g. pros.
Well, you could just logically tell yourself that you underestimate your bike's ability. Then, if you're brave, you go take that corner faster and realize the tires stick!
+Allavae Thanks for the kind words! We have a few videos that might help you in our Cycling 101 playlist: th-cam.com/play/PLUdAMlZtaV13SCfVUe484W56nvUNHmPuA.html. The advice in the replies to your comments is also good.
Have you made a video covering muscle imbalances before? I have recently started riding track over the winter, and have noticed that I am right leg dominant. I have been trying to focus on engaging my left leg more as I ride, however i wondered if you had any suggestions on gym work etc that would help sort imbalances out? Cheers
Thanks for the videos; you're doing a great job. However, I find all the adverts to 'get exclusive gear' rather distracting. Suggestion: give us the video without distractions, then have an advert break. Thank you.
Second exercise should at least be kept 30s per foot, not 5. then move on to a minute once you feel confortable. Also, the arm raise could be added, just like the third exercise. This along with 30s to a minute makes it difficult but VERY effective.
Surely when presenting videos like this Matt and Dan could wear something a little more flattering. No one does these exercises in their bib shorts and jersey anyway. GCN gym kit?
Could anyone tell me how often to repeat these exercises? Is it wise to do before or after I went cycling or best to do them on the days the I don't cycle?
You could do them as a circuit three to four times through on your non cycle days. Add some more upper body in there; pull ups, push-ups, db rows, db shoulder press etc.
As a physio who is also dabbling in cycling, your gluteal stretch should be held for 30 seconds. Research has shown that anything less just causes the musculotendinous junction to just return to its normal resting length. Conversely, it also takes about 6 weeks to notice an appreciable change in flexibility. Keep up the good videos and Dan, work on some balance with those lunges.
These will come in handy as I have an important Twister tournament coming up soon.
+Michael McDermott good luck Michael.
Global Cycling Network Thank you.
Top Muscle Building Foods: Eat Thеse Foods To Gain Muscle Mass Quickly Read here now => twitter.com/492a9c7bf391b77f9/status/742668391975096320 5 Core Eхerсisees For Cyclists â Improve Your Strength On The Bike
Lmao
Will any of these exercises help Matt clip in quicker?
Great balance Dan. If this was my first video I would find it hard to believe you can ride without training wheels.
Great videos, thanks GCN, i have been doing these 5 exercises for weeks and my flexibility and stability has improved significantly, thanks Dan
As is always the case with these videos, the exercises are shown, which is great. But what's the recommendation for how many of each one to try? How long to do them for? How often etc?
I've been waiting for this for so long. Thank you GCN! Cheers from Poland!
I'd highly recommend reverse lunges i.e.. lunging backwards, as it takes away the shearing force of the kneecap on the front of the tibia and femur. Do it in front of a mirror too so you can watch that the knees are in line with the foot and the hips are stable!
I can't stop admiring that very retro book/ornament case.
Dan's squats and lunges are absolutely hilarious
+AndronicasLion The lunges were particularly bad haha.
Mike Bolitho so funny lunges
But still it makes his cycling better than yours
It looks like he lacks ankle mobility.
Thanks chaps , those variations on the plank were just what i was looking for to add to my morning routine. Ideal .Cheers
I love ya'll. All your videos are so helpful, especially to someone new to cycling Thanks much.
Our pleasure,
Lunges couldn't look more English. Thanks for all the tips and videos.
High rep squats and lunges have dramatically made a difference in my cycling.
Perfect timing. I just got cleared by the surgeon to start lightly exercising again. 20 minutes on the trainer for the first few days, then add a little, repeat. I can add these soon too. I especially like the last one, pointing to my left. I bet I can even point to the middle of the screen better than Matt!
+Michael Albany all the best with the recovery. Hope you're back out on the bike soon.
many yoga postures are very handy for post-ride stretch, try pigeon pose, for glute stretch & downward dog for legs
tnx for the tips, i need to strengthen my core, beginner cyclist here
Nice to see the London 2012 Game Maker trainers still in good quality!! @Global Cycling Network
Dan makes the Glute Stretch look so easy!
The complete Calvin & Hobbes collection and the rocket from Destination Moon in the shelf, good stuff.
Thanks a lot guys ! I will try these exercises as soon as I am home alone.
your channel has inspired me to get fully into this sport i am even thinking on racing thanks to you all gcn team
Dan was like a flying daddy long legs! great video, I'm recovering from lower back issues and these exercises will hopefully help me on my road to recovery. :)
+ta2dwez Danny Long Legs.
brilliant, good excersises for everybody.
all are some or the other forms of yoga..good to know that
im gonna mountian bike on the road for a day. needed some training, thanks for the vid.
That moment of panic Llody has mid-lunge when he throws himself forward, helplessly waiting for his foot to reconnect with the ground.
pro tip while doing core exercises i finds keeping my head up and looking forward helps flatten out my bike
Not really a pro tip lad
I would like to see GCN’s tips for kettlebell training. I started to do kettlebell workouts about a month ago. I bought two kettlebells (8 kg and 12 kg) and they are more than enough to do all kinds of workouts. So simple yet so versatile!
I love you guys. I just got into cycling and you guess have taught me SO much..
Thanks sooo much!!! These two are the BEST Presenters (its now 2023) on GCN ever! :-) Maybe cause there's no Park Tools background? Surely because its...short & sweet, right to the point. Modern GCN vids are full of blah, blah, blah, which makes me avoid them entirely. Sorry!
You can do that alternate arm/leg raise from Plank for progression
2:56 Lol, Dan looks like a ruthless dictator posing for a flattering portrait for a postage stamp.
You didnt have to do him like that 😂
How many times do you do each exercise?
When are you making these into a workout video like the indoor trainer ones?
thank u friend
Great video could you do one for weight training as i would like muscles like Dans
These guys can't even do body weight movements with good form. I don't think you want a weight program here.
Avocado Maybe you should subscribe to a gym bunny channel with you wealth of knowledge on correct form. Why watch them if you are so much better than them? Keyboard training expert. Maybe? 2 former pros and you know better.
New subscriber and thank you
I love the Tintin rocket in the background :-)
Is cycling kit mendatory ? :)
useful, thanks!
Dear GCN , could you do a video about 5 tips for recover through a injury
hey guys! just gotten into riding a bike and well... took my first bad tumble in 20 years. i'm typing this now with a sprained wrist.
have you guys covered falling off a bike gracefully?
Awesome 💪
Thanks guys . . . i really needed this info ;)
My core is one of the most primal creatures I’ve seen super strong and monstrous.I still have belly fat left but I can tell you when I touch my abs is like eating a wall which is awesome but I gotta train them more.
useful exercises
Has Matt been a Games Maker? Surprised I never met him at the training or the games itself. Big up!
These are great exercises! Please have more videos like this!! I’m wiped!!
How long/how many times should you do each exercise?
till failure ofc
My high schol coach has me doing what he calls 50,50's
first bit is when you lie down on your back arms at your sides and just rais your legs as far up as you can (helps if someone is pushing your legs back down) as your feet go down never let them touch the ground. do this 50 times. Take a 30 second break. Second part! While still laying down grab ahold of something that won't move with each hand on either side (a friends calf's?) raise your legs up (remember to keep them together and strait through this whole section ) swing them as close to your left shoulder, bring them to the center, then to the right sholder. That's 1 rep... 49 more to go, I liked it hope you guys do.... Enjoy and feel the burn ;)
Out of interest, what do you use the piano for? Unwinding after a hard ride?
I need to start doing those lunges in my front yard with my full kit on.
Wobbling a bit on thoses lunges Dan. Any mineral waters between takes by chance? ;)
How many times should you do each exercise?
I like your cycling jersey hope I could get one 🤩😍
nice video!
hi, from Philippines, how many reps, set and how many exercise a week, sorry im not good in english
thanks a lot
More workout off bike!!!! Please
Is gurning compulsory, or is that an option?
Planks are good and lifting up one leg can work core muscles. But might I suggest you try doing planks with your arms together (still at 90 degrees on the elbows) with your arms positioned together ( like aerobars) you have to balance, so you are working your core muscles harder to stabilise your upper body.
Mat, what are the shoes you are wearing?
Hey guys! As cyclists tend to already have a round back (shoulders are rotated in/forward) you should try to keep your shoulder blades closed when performing a plank. That makes it harder to sustain a neutral lower back but also helps with improving your posture. Generally, a plank might won't be the best exercise for people who already have issues with their posture in the way of facing forward shoulders.
Hope that was unterstandable ;D, all the best from Austria!
nothing More than a yogaaaa
can i use that core exercise as a warm up exercise before i ride?
Do you guys have a recommended amount of repeats for beginner?
Nice
Somebody has to make Dan doing the squats into a gif
+Horizons Haha, got to set as my wallpaper!
+John O'Brien if you add gif before a youtube url you can create an animated gif, eg
gifyoutube com/watch?v=
I think his lunge would also be hilarious
+Horizons You have got us. Thanks!
@Dan and Matt I have to ask can one do these exercises on a rest day or does it nullify it being a rest day? because rest days are important but can get boring??
After all years I'm doing this same Excercies waiting for my birthday to get my first road bike... or not I hope so tho :}
The only problem with Dan's lunges is he forgot to yell "Superstar!"
About the glute stretch, that way is good but if you want to take it a step further and really feel a good stretch take the straight leg and bend it so your heel is pretty much touching your butt. This is called the "half lord of the fishes" pose, sounds bada** too, google it.
nice video
Dan doing lunges reminds me of the "wacky waving inflatable arm flailing tube men" that you see at roadside garages.
Can these exercises be done before riding? Or have to be done everyday irrespective of when we ride?
Are they bib tights Matt or compression tights?
What model Adidas are you wearing? Like!
when Dan is doing the glute stretch it looks like a renaissance painting.
So if I were to do a routine made up for The Plank, Alternate Arms and Legs Raises, and Glute stretch three times a week... how would it look like? 1 min each ? 5 min each ?I've started cycling last year and I have a very weak core actually, even if I do 100km+ rides I can feel my arms and shoulders suffering because I support my weight way too much through them.
@GCN, Im finding even after doing your workouts and trying to ride as much as I can that I just cant get my speed up due to confidence on the bike. Is there any tips you have for increasing confidence in your bike?
p.s - your videos inspired me to join the sport, and its improved my life substantially, so thank you.
+Allavae try off road riding. even just one or two gravel and mud rides will do wonders for your confidence.
+Allavae ride fast up hill its safer. Going fast down hill and in other traffic filled places is for silly folk or those with an ambulance behind them e.g. pros.
Well, you could just logically tell yourself that you underestimate your bike's ability. Then, if you're brave, you go take that corner faster and realize the tires stick!
+Allavae Thanks for the kind words! We have a few videos that might help you in our Cycling 101 playlist: th-cam.com/play/PLUdAMlZtaV13SCfVUe484W56nvUNHmPuA.html. The advice in the replies to your comments is also good.
Thanks everyone! Ill check out all the links and give it all a go!
Have you made a video covering muscle imbalances before? I have recently started riding track over the winter, and have noticed that I am right leg dominant. I have been trying to focus on engaging my left leg more as I ride, however i wondered if you had any suggestions on gym work etc that would help sort imbalances out? Cheers
just do single leg work at the gym. walking lunges, bulgarian split squat, single leg press, etc.
Thanks for the videos; you're doing a great job. However, I find all the adverts to 'get exclusive gear' rather distracting. Suggestion: give us the video without distractions, then have an advert break. Thank you.
Do I have to do it in my bibs and jersey?
No... LOL...
Matt Stephens doing the plank. Think I just swooned into oblivion.
The rocket from Tintin on the shelf!
Second exercise should at least be kept 30s per foot, not 5. then move on to a minute once you feel confortable. Also, the arm raise could be added, just like the third exercise. This along with 30s to a minute makes it difficult but VERY effective.
How many time do you do each excersise?
I like the tintin rocket
That third exercise is called "Hitler's dog" in my neighbourhood. I should get a new neighbourhood.
I prefer doing lunges with dumbbells as it allows one to keep balanced.
Surely when presenting videos like this Matt and Dan could wear something a little more flattering. No one does these exercises in their bib shorts and jersey anyway. GCN gym kit?
Could anyone tell me how often to repeat these exercises? Is it wise to do before or after I went cycling or best to do them on the days the I don't cycle?
You could do them as a circuit three to four times through on your non cycle days. Add some more upper body in there; pull ups, push-ups, db rows, db shoulder press etc.
nice video :)
I couldn't pay attention because of Tintin's rocket!
So come on guys..we keep seeing the interior of this house..but whos house is it? Btw...great channel!!!!!
Dans pose while stretching his glutes screams "draw me like one of your little French girls"
muito bom .(excelente)
when i do squats my arms hurt more than my legs......... is that ok?????
Nice socks!
warm up