Before you hop on your bike, take 5 minutes to warm up your muscles. A quick warm-up can help improve performance, reduce stiffness, and lower your risk of injury.
Try this simple routine before your next ride:
10 Bodyweight Squats – Wake up your glutes and legs.
10 Forward Lunges (each leg) – Improve hip mobility and activate your lower body.
10 Leg Swings (front to back & side to side) – Loosen up your hips and hamstrings.
10 Arm Circles (forward & backward) – Warm up your shoulders and upper back.
30 Seconds of Marching or High Knees – Increase your heart rate and get your blood flowing.
Once you’re on your bike, spend the first 5–10 minutes riding at an easy pace before increasing your speed or tackling hills.
A few minutes of preparation can make your ride feel stronger, smoother, and more enjoyable. Have fun, stay hydrated, and enjoy the ride!