The Cyclist's Warm-Up Blueprint: How to Warm Up Smarter Before Every Ride
The Cyclist's Warm-Up Blueprint
Most cyclists either skip their warm-up entirely or spend a few minutes doing random stretches before heading out the door. Then wonder why their knee or back hurt 20k into the ride. The problem isn't necessarily a lack of effort (sometimes it is) —it's a lack of structure and understanding.
When I create pre-ride warm-ups for myself or my athletes, I follow a simple three-step process: 1) Soft tissue, 2) Mobilize, and 3) Activate.
Step 1: Soft Tissue
For soft-tissue work, I think it’s best to start with something broad, like a foam roller, then a lacrosse ball to get in and pinpoint trigger points. This soft tissue work is great for moving fluid around your tissues, desensitizing your tissues (this is a good thing- it helps decrease perception of pain), and improving sliding and gliding surfaces.
Step 2: Mobilize
When mobilizing, I tend to think of what positions I will be in for the next while, and do the opposite of that. If I’m going to be curled up like a shrimp for the next few hours, doing a lot of hip flexion, then I’ll want to get in some hip and back extension, and some hip rotation. Not doing these first two (soft tissue, mobilizing) is what I believe contributes to injuries on your ride. It’s the overuse of hip and back flexion, and lack of rotation and extension that ultimately compound, causing your front side to get super tight, and pull on nearby joints -I’m looking at you, low back and knees. GET AHEAD OF THIS BEFORE PAIN OCCURS.
Step 3: Activate
The final step is activation.
This is where many cyclists stop at a few clamshells and glute bridges and call it a day. While those exercises can be useful, activation should go beyond simply getting a muscle to contract.
Think about preparing the muscles that will support you on the bike: the glutes, hamstrings, quadriceps, and core. Just as importantly, think about movements that challenge your ability to stabilize through the hips and trunk.
The more your warm-up resembles the demands you're about to place on your body, the more value you'll get from it.
Warm Up Smarter
A good warm-up doesn't need to be complicated, but it should be intentional.
By spending a few minutes addressing soft tissue restrictions, restoring mobility, and activating key muscles, you can improve movement quality, reduce injury risk, and get more out of every ride.
If you're unsure where to start, or if you're dealing with recurring stiffness, mobility limitations, or discomfort on the bike, don't hesitate to reach out. I'd be happy to help you identify what's holding you back and build a plan that supports the way you ride.
Happy riding,
Matt
