{"id":325754,"date":"2026-02-07T21:35:17","date_gmt":"2026-02-07T21:35:17","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/325754\/"},"modified":"2026-02-07T21:35:17","modified_gmt":"2026-02-07T21:35:17","slug":"preride-mobility-for-cyclists-3-minute-preride-cycling-warmup","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/325754\/","title":{"rendered":"Preride Mobility for Cyclists | 3 Minute Preride Cycling Warmup"},"content":{"rendered":"

\"Estimated5 min read<\/p>\n

If you want to have a great ride, a solid warmup is your best friend. Doing a quick warmup<\/a> before every ride is important way to ensure you feel better both during and afterwards, and doing them consistently also helps avoid aches or injuries before they start. <\/p>\n

But here\u2019s the thing\u2014who really has that kind of time? I often feel like I don\u2019t, and some days it\u2019s hard enough to find time to get a ride in, let alone adding warm up time on top of that. <\/p>\n

Additionally, sometimes the thought of adding another step to getting ready to roll can just feel like too much, becoming a barrier to getting on the bike. It\u2019s easy to understand the temptation to just skip it, kit up, and head out the door. Besides, you\u2019ll roll easy for the first few junk miles and that should count for something, right? <\/p>\n

Wrong. We all know why warming up is important, and yet, most of us fail to do it properly most time. But a proper warmup benefits the body by preparing our muscles and joints for optimal performance. \u201cYou\u2019re priming your body as a preventive measure, not just a performance measure,\u201d says Chris Howell, C.S.C.S, C.F.C.S.<\/a>, a personal trainer in New York City. I couldn\u2019t agree more.
<\/p>\n

But beyond the performance benefits what\u2019s arguably even more important is that a solid cycling-specific warmup will also make riding more fun. After all, an aching lower back after the first ten miles has never made a ride better for anyone. (Believe me, I know<\/a>.)<\/p>\n

\u201cIncorporating a dedicated warmup will result in a much more enjoyable start to your ride,\u201d says Kristen Gohr, a certified indoor cycling instructor who would regularly kick my ass in her classes when I lived in Boston. \u201cAn appropriate warmup increases blood flow, which raises your body temperature and facilitates increases in the range of motion in your joints. Once warmed up, muscles will feel less stiff and pedal strokes become more fluid.\u201d<\/p>\n

The good news is that doing some targeted preride stretches that provide an effective warmup doesn\u2019t have to be a grand production that takes a long time. In fact, it can happen in just three minutes. (Yes, three!) Keeping it simple and relatively quick is how I make sure I do a warmup, because I really can\u2019t convince myself that I don’t have three minutes to spare. All my excuses are nullified. <\/p>\n

And so here I share with you my \u201cI don\u2019<\/strong>t have time to warmup\u201d warmup. With these three targeted muscle activation and mobility moves in your training toolbox, you can permanently retire the \u201cI don\u2019t have time for a warmup\u201d excuse. <\/p>\n

Related StoryHow to Use This List<\/p>\n

Perform each move below for one minute total prior to your ride (although often, once I start doing these moves, I end up doing them for longer because they feel great\u2014especially the first mobility move on the list, low lunge with a twist.) Each exercise is demonstrated by Lindsey Clayton<\/a>, certified personal trainer in New York City, so you can learn the proper form. <\/p>\n

1. Low Lunge With Twist\"ImageHow to Do It<\/p>\n

    \n
  1. Start in a high plank position<\/a>, with hands directly under shoulders and your core<\/a> engaged. <\/li>\n
  2. Draw left foot to left hand. Hold here for a second or two to stretch the front of your right hip and inner thigh. <\/li>\n
  3. Rotate your upper body and extend the left hand up to the ceiling, focusing the rotation in your upper back while keeping your hips square. Hold here for three seconds. <\/li>\n
  4. Repeat on the other side. Continue to alternate for one minute.<\/li>\n<\/ol>\n

    Why You Should Do It<\/p>\n

    This exercise hits several different areas of the body, and especially addresses thoracic mobility<\/a>, the mobility of your upper back. \u201cThoracic spine mobility is important for athletes across many sports,\u201d says Christopher Herbs, P.T., D.P.T., C.S.C.S.<\/a>, a physical therapist with Boston Physical Therapy and Wellness. \u201cIf there is not adequate thoracic spine mobility for the demands of a specific activity, it\u2019s possible that this stress can fall on surrounding joints in the neck, shoulders, or lower back.\u201d
    <\/p>\n

    Beyond sparing us from a sore neck and strained lower back<\/a>, thoracic mobility also improves your capacity to breathe. <\/p>\n

    \u201cLack of thoracic mobility<\/a> will typically present as a more rounded spine in the cyclists riding position, which can adversely impact the ribs ability to expand, impeding optimal respiratory function,\u201d says Gohr. \u201cImproving thoracic mobility can enhance posture on the bike, which allows the cyclist to breathe more freely. This should substantially improve cycling performance and enjoyment.\u201d<\/p>\n

    In addition to mobilizing your back, this move activates the rest of your body as well. \u201cIt primes your body for your posture on the bike<\/a>, helping it not get locked up in this fixed position,\u201d says Howell. \u201cYou\u2019re unilaterally waking up your body and activating the hip flexors.\u201d
    <\/p>\n

    2. Supine Heel Tap\"Image How to Do It<\/p>\n

      \n
    1. Lie faceup, then bend both knees and position them directly above your hips so shins are parallel to floor. <\/li>\n
    2. Slowly lower one heel to tap the floor then raise it back up to the starting position, and repeat on the other side. Keep your lower back gently pressed into the floor; do not let it arch. <\/li>\n
    3. Use a slow and controlled three-count tempo when raising and lowering each leg. <\/li>\n
    4. Perform 10 reps then repeat with other leg.<\/li>\n<\/ol>\n

      Why You Should Do It <\/p>\n

      This exercise kicks your core into gear. A strong, activated core<\/a> provides you with a whole host of benefits including improved stability and bike-handling capabilities. <\/p>\n

      \u201cCore musculature is important for athletes because it serves as the foundation for movements of the limbs,\u201d says Herb. \u201cFor cyclists in particular, control and coordination of core musculature is essential for maintaining an efficient pedal stroke<\/a> while on the bike.\u201d
      <\/p>\n

      3. Glute Bridge With Resistance Band\"ImageHow To Do It<\/p>\n

        \n
      1. Start by laying faceup. Place a small resistance band loop just above your knees, then bend knees so your feet are flat on the floor. <\/li>\n
      2. Make sure your feet are hip-distance apart and your heels are about six inches in front of your glutes. <\/li>\n
      3. Contract your glutes and push your hips straight up. <\/li>\n
      4. Hold here for three seconds while actively squeezing your glutes, before slowly lowering back down to the starting position. <\/li>\n
      5. Continue to repeat for one minute. <\/li>\n<\/ol>\n

        Perform Better Perform Better Mini Band Resistance Loop Exercise Bands – Set of 4 – 9<\/p>\n

        \"Perform<\/a>Why You Should Do It<\/p>\n

        As the name suggests, this move fires up your glutes<\/a>. \u201cGlutes are the powerhouse of the body,\u201d says Howell. \u201cEspecially when you\u2019re out of the saddle and trying to generate maximum power<\/a>, you want this muscle to be primed for that explosive movement on the bike.\u201d
        <\/p>\n

        Powering up your glutes before a ride will not only help you climb better<\/a> and add speed to your sprint<\/a>, but it can also prevent or address low back soreness due to limited range of motion. <\/p>\n

        \u201cThe gluteus maximus is the largest muscle in the body and is a primary hip extensor, so they are critical to cycling,\u201d says Herbs. \u201cIn certain individuals, limitations at the glutes can lead to increased lumbar extension as a compensation to accomplish hip extension.\u201d<\/p>\n

        Get Exclusive Training Programs and Digital Issues\"Chevron\"Chevron<\/p>\n

        Images: Julia Hembree Smith<\/p>\n

        \"Lettermark\"<\/p>\n

        Natascha has been a NASM-certified personal trainer for over ten years, focusing on functional strength training and corrective exercise\u2014which is a fancy way of saying her passion is teaching people how to move better, with more strength and less pain. She holds multiple certifications, including specializations in corrective exercise, stretching and flexibility, behavior change, nutrition and more. She\u2019s also been into bikes for almost three decades, and has at various times been a bike mechanic, a frame builder\u2019s apprentice, a grunt at a bike messenger company, a fitness studio owner, a Spin instructor and a few different things at a few different bike companies. These days, she\u2019s one of Bicycling\u2019s Health and Fitness editors.\u00a0<\/p>\n