mobility routine for cyclists

Mobility For Cyclists: Enhance Your Ride, Boost Your Performance

Overview
Curriculum

Mobility For Cyclists: Enhance Your Ride, Boost Your Performance

Course Description:

Unlock your full potential on the bike with our comprehensive Mobility For Cyclists Program. Designed specifically for cyclists of all levels and disciplines, this program addresses the unique demands placed on your body by cycling.

Cycling, while a fantastic cardiovascular workout, often restricts mobility and can lead to various physical challenges. Many cyclists experience lower back pain, shoulder stiffness, and wrist discomfort due to prolonged periods in a fixed position. Tight hip flexors, knee pain, and tight hamstrings are also common issues. Even simple tasks like tying your shoes or reaching for items can become challenging due to these restrictions. However, it doesn't have to be that way.

Through a series of targeted lessons, you will strengthen your core, improve flexibility, alleviate pain, and prepare your body for peak performance. This program is designed to counteract the negative effects of cycling, ensuring that you maintain a full range of motion and stay comfortable both on and off the bike.

Whether you're a weekend warrior or a competitive cyclist, this program will help you ride longer, recover faster, and stay injury-free.

Strengthening (9 Lessons - 200 min)

1. Core L1 (14 Min)
Begin your journey with foundational core exercises to stabilize your body and enhance your cycling posture.

2. Core L2 (15 Min)
Build on the basics with more advanced core movements to improve strength and endurance.

3. Core L3 Plank Series (20 Min)
Challenge yourself with an intensive plank series designed to engage every muscle in your core.

4. Core L4 (35 Min)
Take your core training to the next level with comprehensive routines targeting all major core muscles.

5. Wrist (15 Min)
Strengthen and mobilize your wrists to prevent strain and improve control over your bike.

6. Knees and Ankles (15 Min)
Focus on the joints most impacted by cycling to enhance stability and reduce injury risk.

7. Legs (30 Min)
Develop the power and endurance in your legs necessary for all cycling conditions.

8. Neck and Shoulders (20 Min)
Alleviate tension and build strength in your neck and shoulders to support better posture and reduce fatigue.

9. Full Body Workout (35 Min)
Combine all elements into a comprehensive workout that ensures total body strength and coordination.

Post-Ride (15 Lessons - 200 min)

1. Restoration Post Exhaustion 1 (26 Min)
Recover from intense rides with a restorative session focused on rejuvenating tired muscles.

2. Stretching L1 (16 Min)
Introduce gentle stretches to maintain flexibility and prevent stiffness post-ride.

3. Stretching L2 (22 Min)
Advance your stretching routine with deeper, more effective stretches to enhance recovery.

4. Stretching L3 (26 Min)
Master advanced stretches to ensure optimal muscle recovery and flexibility.

5. Lower Back Pain (20 Min)
Target lower back pain with specific stretches and exercises to keep you comfortable on and off the bike.

6. Mid Back and Chest Opener (22 Min)
Open up your mid back and chest to improve breathing and reduce upper body tension.

7. Hips (21 Min)
Keep your hips flexible and strong to maintain efficient pedaling and reduce discomfort.

8. Quads (20 Min)
Focus on your quadriceps with targeted stretches to prevent tightness and soreness.

9. Hamstrings and Calves (35 Min)
Maintain flexibility in your hamstrings and calves to support powerful pedaling and reduce injury.

10. IT Band (20 Min)
Address IT band tightness with specialized stretches to prevent knee pain and improve mobility.

11. Quick Back Release (15 Min)
Find quick relief for back tension with a short, effective sequence.

12. Self Massage (15 Min)
Learn self-massage techniques to soothe sore muscles and enhance recovery.

13. Quick Wrist Release (6 Min)
A short session to quickly relieve wrist tension and improve flexibility.

14. Quick Neck Release (5 Min)
Release neck tension with a brief but effective series of stretches.

15. Full Sequence (30 Min)
Combine all post-ride elements into a comprehensive recovery routine.

Pre-Ride Warm-Ups (3 Lessons - 45-60 min)

1. Warm-Up 1 (15-20 Min)
Prepare your body for a ride with a general warm-up routine to activate key muscle groups.

2. Warm-Up 2 (15-20 Min)
Tailored warm-up focusing on high-intensity rides to ensure your body is ready for the challenge.

3. Warm-Up 3 (15-20 Min)
Specialized warm-up for long-distance rides to help maintain endurance and prevent early fatigue.

Posture Breakdown (4 Lessons)

1. Down Dog (10 Min)
Master the Down Dog posture to improve overall flexibility and reduce tension.

2. Up Dog/Cobra (10 Min)
Learn the Up Dog and Cobra postures to open your chest and strengthen your back.

3. Pigeon & Figure Fours (15 Min)
Deepen your hip flexibility with Pigeon and Figure Four stretches.

4. Forward Folds (10 Min)
Perfect your forward folds to enhance hamstring flexibility and spinal release.


Join us in the Mobility For Cyclists Program to not only enhance your cycling performance but also ensure you stay injury-free and enjoy every ride to its fullest. Get started today and pedal towards a stronger, more flexible, and resilient you!

Curriculum

  • 4 Sections
  • 15 Lessons
  • 12h Duration
Expand All
Strengthening (9 Lessons - 200min)
3 Lessons
  1. Core L1 (14 Min)
  2. Core L2 (15 Min)
  3. Legs (30 min)
Post ride (15 Lessons - 200min)
11 Lessons
  1. Restoration post exhaustion 1 (26 min)
  2. Stretching L1 - (16 Min)
  3. Stretching L2 - (22 Min)
  4. Stretching L3 - (26 Min)
  5. Lower back pain (20 min)
  6. Mid back and chest opener (22 min)
  7. Hips (21 min)
  8. Hamstrings and Calves (35 min)
  9. IT band (20 min)
  10. Quick Wrist Release (6 min)
  11. Quick Neck release (5 min)
Pre ride warm ups (3 Vid - discipline/intensity?) 45mn/1h
1 Lesson
  1. Warm up 1
Posture Breakdown

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