WARMING UP BEFORE CYCLING

Full of ambition, you’re keen to get on your bike and start peddling at high speed right away. But wait! You don’t want to overexert your body before you’ve barely even made a start. Your body will thank you if you take a few minutes to warm up before an intense bike ride. We’ll show you which exercises will get you prepped and primed. Doing warm-up exercises targeted at specific muscle groups can help condition the muscles you use while cycling more effectively.

KNEE RAISE

Effect: activates the hip flexors.

Instructions: place the LOOP BAND around your feet. Put your weight on one leg and firmly draw the opposite knee upwards, so it’s at a 90° angle with your hip. Then lower your leg again.

Repetitions: 8–12 per side

Sets: two to three per side

Tip: you can determine the intensity depending on the band you use. If you’re doing the exercise for the first time, we recommend using the yellow LOOP BAND. However, if you’re more advanced, the orange or red LOOP BAND is a good option.


ACTIVATING THE GLUTES

Effect: activates the gluteus maximus.

Instructions: get down on all fours and raise one leg out behind you until you feel tension in your buttocks. The LOOP BAND should be placed around the instep of the foot resting on the floor, and around the sole of the raised foot. Now draw the raised leg in until it’s below the hip and then extend it out again.

Repetitions: 8–12

Sets: two to three per side

Tip: make sure your wrists are in line with your shoulders and your knees are in line with your hips, and keep your core engaged. If you experience pain in your wrists, you can do the exercise on your fists instead.


EXTERNAL SHOULDER ROTATION

Effect: activates the muscles responsible for ensuring a stable shoulder girdle. This is a preventative exercise that helps establish a healthy shoulder position.

Instructions: stand upright and place the LOOP BAND around your hands. Turn the palms of your hands upwards and hold your shoulders and shoulder blades back and down. Rotate both arms out to the side. Pull your shoulder blades firmly together. Hold this position briefly and feel the tension between your shoulder blades.

Repetitions: 8–12

Sets: two to three

Tip: To focus more on your control, perform the exercise with one arm at a time. Rotate one arm outwards and hold the other arm in the starting position.


ACTIVATING THE SHOULDERS WITH THE LOOP BAND

Effect: activates the muscles between the shoulder blades.

Instructions: get down on all fours. Place the LOOP BAND around your wrists and plant them a little further than shoulder-width apart. You should feel a light amount of tension. Then raise one hand off the floor by drawing your shoulder upwards. Your arm should stay straight the whole time. Alternate sides.

Repetitions: 8–12 per side

Sets: two to three

Tip: focus your attention on the area between your shoulder blades.


BICYCLE CRUNCH

Effect: activates the whole body, especially the core.

Instructions: lie on your back and place both feet inside the LOOP BAND. Extend your legs and place your hands behind your neck. Engage your abdominal muscles to stabilize your spine. Slightly lift your legs, head, arms and upper back off the floor, then twist your head/shoulder slightly to the left while drawing your left knee towards you until it reaches a 90° angle. Return to the starting position in a controlled manner and repeat on the other side.

Repetitions: 8–12 per side

Sets: two to three

Tip: if doing the exercise with the LOOP BAND is too challenging, you can also do it without it.