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April 28, 2017

Prevent muscle soreness when biking

Warmer weather is the perfect invitation to get out on your bike. Cycling is good for the environment, practical, and a great way to get your daily exercise! But just like your bike, your body may have become rusty over the winter. It’s important to warm up your muscles to prevent soreness. When you follow our routine, riding your bicycle will be just as enjoyable as a beautiful summer day!

What is muscle soreness, exactly?

Muscle soreness is benign pain in the muscles that occurs after intense or unusual physical exercise or after a long period of inactivity. The pain appears 24–72 hours after physical effort and gradually disappears within a few days. Muscle soreness can affect performance because the muscles take longer to recover, and there is a higher risk of injury if the effort is sustained. So it’s best to prevent muscle soreness as much as possible!

How to prevent muscle soreness

To get ready for bicycle season, exercise your muscles gradually to prevent pain and discomfort. An effective circuit-training workout will activate and strengthen the muscles you use when you cycle, mostly the calves, quadriceps, and glutes.

Our workout for the well-prepared cyclist

Time: About 10 minutes

Repetition: 10 to 15 reps per exercise. Complete the circuit 3 times.

Exercise 1: The walking lunge

Stand upright, take one step forward and alternately bend each knee to a 90-degree angle. 

  • Muscles used: Quadriceps, glutes, and hamstrings.

Exercise 2: The dead bug

Keeping your lower back in contact with the floor, raise one leg and the opposite arm off the floor to create a diagonal line. Repeat on the other side. Keep your abs engaged. 

  • Muscles used: Abdominals

Exercise 3: Superman

Lift your chest and thighs off the floor, hold for one second, then bring them back down. 

  • Muscles used: Glutes, erector spinae, and hamstrings.

Now you’re ready to enjoy the cycling season without worrying about muscle soreness. Sign up for our newsletter to stay up to date on our wellness tips. Happy pedalling!