Range of Motion Training Sessions for Cyclists and Triathletes
Cycling and triathlon are intense, demanding sports that require a great deal of strength, endurance, and flexibility. To perform at your best, it's essential to have a healthy, mobile body that is free from injury and able to move with ease. That's where range of motion training comes in. In this blog, we'll explore the importance of range of motion for cyclists and triathletes, and provide you with a series of exercises designed to improve your flexibility, reduce your risk of injury, and enhance your performance on the bike and in the water. Whether you're a seasoned pro or just starting out, these exercises are a must for anyone looking to take their training to the next level. So let's get started!
Warm-Up: Before starting any exercise, it's important to warm up to prepare your body for the workout ahead. Start with a 5-minute light cardio exercise such as cycling or jogging, then perform dynamic stretching exercises for the upper and lower body.
Foam Rolling: Foam rolling is an effective way to improve range of motion and reduce tightness in your muscles. Start by rolling your quads, hamstrings, calves, and IT bands. Hold each spot for 30-60 seconds.
Cat-Camel Stretch: Get on all fours with your hands directly under your shoulders and your knees directly under your hips. Slowly arch your back and tuck in your chin, then reverse the movement and lower your back while looking up. Repeat 10 times.
Shoulder Circles: Stand with your feet shoulder-width apart, and raise your arms out to the side until they are level with your shoulders. Make small circles forwards and backwards with your arms, 10 reps each direction.
Superman: Lie facedown on a mat with your arms and legs extended. Simultaneously raise your arms, legs, and chest off the ground, hold for 3 seconds, then release. Repeat 10 times.
Lateral Lunges: Stand with your feet shoulder-width apart, and step out to the side with one foot. Lower your body towards the ground, keeping your other foot flat on the floor, then return to the starting position. Repeat 10 reps each side.
Fire Hydrants: Get on all fours, then raise one leg to the side, keeping your knee bent, hold for 2 seconds then return to starting position. Repeat 10 reps each side.
Hamstring Stretch: Lie on your back with your knees bent, and place a resistance band around the ball of your foot. Straighten your leg, hold for 10 seconds, then release. Repeat 10 reps each side.
Cool-Down: End your workout with a 5-minute cool-down, including light cardio exercise and static stretching for the upper and lower body.
This routine should be performed 2-3 times per week for best results. Always listen to your body and only perform exercises that feel comfortable and pain-free. If you experience pain, stop the exercise and speak with a healthcare professional.
Warm-Up: Before starting any exercise, it's important to warm up to prepare your body for the workout ahead. Start with a 5-minute light cardio exercise such as cycling or jogging, then perform dynamic stretching exercises for the upper and lower body.
Foam Rolling: Foam rolling is an effective way to improve range of motion and reduce tightness in your muscles. Start by rolling your quads, hamstrings, calves, and IT bands. Hold each spot for 30-60 seconds.
Cat-Camel Stretch: Get on all fours with your hands directly under your shoulders and your knees directly under your hips. Slowly arch your back and tuck in your chin, then reverse the movement and lower your back while looking up. Repeat 10 times.
Shoulder Circles: Stand with your feet shoulder-width apart, and raise your arms out to the side until they are level with your shoulders. Make small circles forwards and backwards with your arms, 10 reps each direction.
Superman: Lie facedown on a mat with your arms and legs extended. Simultaneously raise your arms, legs, and chest off the ground, hold for 3 seconds, then release. Repeat 10 times.
Lateral Lunges: Stand with your feet shoulder-width apart, and step out to the side with one foot. Lower your body towards the ground, keeping your other foot flat on the floor, then return to the starting position. Repeat 10 reps each side.
Fire Hydrants: Get on all fours, then raise one leg to the side, keeping your knee bent, hold for 2 seconds then return to starting position. Repeat 10 reps each side.
Hamstring Stretch: Lie on your back with your knees bent, and place a resistance band around the ball of your foot. Straighten your leg, hold for 10 seconds, then release. Repeat 10 reps each side.
Cool-Down: End your workout with a 5-minute cool-down, including light cardio exercise and static stretching for the upper and lower body.
This routine should be performed 2-3 times per week for best results. Always listen to your body and only perform exercises that feel comfortable and pain-free. If you experience pain, stop the exercise and speak with a healthcare professional.
If you're looking to improve your range of motion and prevent injury while training for your next triathlon or cycle event, then why not give these exercises a try? Want to learn more about effective triathlon or cycle training? Check out our blog for more tips and insights, or consider our coaching services to take your performance to the next level.