10-Minute Warm-Up Routines for Cyclists

Warming up before a ride is essential, especially in colder months when your muscles need extra preparation. A proper warm-up gets your heart rate up, loosens your joints, and prepares your body for the ride ahead. These quick, 10-minute routines are designed to be easy but effective.

Why You Should Always Warm Up

Warming up before a ride helps reduce the risk of injury, improves your flexibility, and boosts your performance by getting your muscles and cardiovascular system ready for action. Even in a time crunch, dedicating 10 minutes to a warm-up can make a big difference.

10-Minute Warm-Up Routine

1. Dynamic Stretching (3 minutes)
   Start with dynamic stretches like leg swings and arm circles to loosen up. This helps get your joints moving through a full range of motion and increases circulation.
2. Bodyweight Squats (2 minutes)
   Perform bodyweight squats to activate your leg muscles—particularly your quads, hamstrings, and glutes—which will power you through the ride.
3. Hip Openers (2 minutes)
   Cycling can tighten up your hips, so spend a couple of minutes on hip stretches like lunges with a twist or yoga’s pigeon pose to open up your hip flexors.
4. Cadence Spinning (3 minutes)
   If you’re already on your bike, ride at a low resistance or light gear for a few minutes to ease into the motion, gradually building your cadence as your body warms up.

Cold Weather Warm-Up Tips

• Dress Warm: Keep your body warm as you start your ride, especially your hands and feet.
• Stay Consistent: Even when in a hurry, aim for at least 5–10 minutes of warm-up to get your blood flowing.

Warming up doesn’t have to take long to be effective. Incorporating these quick routines will help you feel more flexible, avoid injury, and boost your performance on every ride.