5 to thrive | off bike exercise advice for cyclists looking to maximise their time on the bike
by Henry Abrahams
To make the most of your time on the bike, here are our '5 to thrive' health and performance exercises for all cyclists from roadies to downhillers and trail jumpers and commuters and everything in between.
At MoveWell we love getting out there....whether it's on a bike, a run, a paddle, we love it all. As Chartered Physios we recognise the value in the movement continuum. Health is a precursor to Fitness and Performance. And perhaps ultimately more importantly at least in our eyes 'health is wealth'. Conditioning, mobility and strength work all have an important role in maximising our enjoyment of our precious activity time. Fitness is specific, health is broad. To have a high fitness peak and almost more importantly to maintain it, health is the underpinning factor.
As busy professionals with young families we also recognise that time is a very precious commodity, so here is our condensed yet fully loaded 'off bike' exercise guide. Minimal environmental impact products for maximal health and performance impact in minimal time...we introduce our '5 to thrive' series. Short edits for off bike Mobility, Recovery and Strength & Conditioning for trunk and lower body.
5 to thrive offers 5 simple and pragmatic yet hugely impactful exercises for mobility, strength, conditioning, warm up and recovery...a complete guide offering you the opportunity to perform better and get the most enjoyment from your cycling perhaps even offering some injury prevention or at least mitigation from some types of injury.
5 to thrive | off bike Activation & Conditioning
This mini band routine works well with a single set circuit prior to a ride or can be used as a multiple set strength and conditioning routine. For activation circuits complete 1 set, working towards a feeling of muscular fatigue whereas if you're looking for a strength stimulus you might aim for 3-5 sets working to 2-3 reps in reserve. Remember, consistency is key to long term development.
5 to thrive | off bike Mobility & Recovery | SMR
This simple self massage routine for cyclists is aimed at the thoracic spine and hips. It can be used to 'down regulate' the nervous system, promote recovery and maintain muscle length. Try 30-60 seconds in each position and see what works for you. In this example we use our natural rubber Anywhere Mat and natural cork Anywhwere Roller & Peanut self massage tools.
5 to thrive | off bike Mobility & Recovery | Stretch
This simple stretch based mobility routine for cyclists aimed at the thoracic spine and hips. It can be used to 'down regulate' the nervous system, promote recovery and maintain muscle length. Try out moving between positions and longer sustained stretches and see what works best for you. Often a combination of a few repetitions of movement 'in and out' of the stretch position prior to a longer 'hold' works well as a starting point. In this example we use our natural rubber Anywhere Mat and organic cotton Sustain Strap.
5 to thrive | off bike Strength & Conditioning | Trunk
With this trunk circuit, you might aim for 3-5 sets working to 2-3 reps in reserve. Remember, consistency is key to long term development.
5 to thrive | off bike Strength & Conditioning | Full Body
This is a great 5 exercise full body strength & conditioning routine for cyclists. You might aim for 3-5 sets working to 2-3 reps in reserve. As mentioned above, consistency is key to long term development, repeating this session or a strength stimulus 1-3x a week will help with strength development.
