Bike Season Prep Starts Now

Bike season is one of the greatest parts of living in Vermont. Long summer days of winding single track and endless gravel is what dreams are made of. In addition to exploring the trails and roads, there is a long list of fantastic races, rides and treks that you might be signed up for as well.

Have you ever begun biking in May, and suddenly wished you had done more cardio or strength training over the winter? We’ve been there too. Even if you rode your indoor or fat tire bike all winter, it probably isn’t the same as what you plan to do outdoors this season.

It’s not too late! We want to help you prepare OFF of your bike so that you can have the best season ON your bike.

Strength Training

Strength training offers some of the best “bang for your buck” during bike season prep. By spending 35-45 minutes 2-3 times week training, you can feel more confident, prevent injury, and nail those climbs this spring.

Remember to strengthen your core as well as more obvious muscles such as glutes and quads. Having a strong core is critical for injury prevention and overall balance on the bike. When your core weakens on a long ride, your biking gets sloppier, leading to back strain, neck pain, and bad bike form.

This high plank with leg lift is a great core exercise to try as you prep for biking season. Your core is targeted more dynamically than a traditional plank, which is closer to how your core is used when biking. We need to move dynamically and confidently from top to bottom when biking, and having a strong core is key.

Mobility

Biking can put your body into positions that are very unique to biking, and can cause cramping or “ouch” spots. Using targeted mobility techniques will keep your tissue mobilized and happy, leading to less time off of your bike and more days soaking up long rides.

Your quads and glutes get a lot of use with all types of biking. Using an active stretch like this hip flexor stretch helps release tension in the fascia and other connective tissue, and promotes blood flow to the area.

Targeted mobility techniques with lacrosse balls or other devices can also be helpful for activating tissue and relieving tension during bike prep season and beyond. Try it on your glutes, quads and calves.

Drills

Doing drills on and off your bike helps your brain’s neuro-muscular connections to be comfortable moving in various scenarios. Have you ever stopped doing something for a long period of time (skiing, biking, even driving) and then come back to it months later and it felt awkward? Doing bike specific drills helps strengthen the pathways in your brain and reinforces the movements and skills you need for successful rides.

Drills on your bike can be done right in your own driveway or yard. Try making mini obstacle courses with objects to weave around, ramps, and small obstacles to jump or navigate over.

Drills off your bike can include plyometrics that activate your muscles in fast-twitch patterns, which trains you to respond faster in unexpected situations on the bike (sudden pothole appearing, ice, or an animal popping out on the trail, to name a few).

Lateral skater hops will help you with your biking, even though they don’t “look” like a biking movement. Because it is a one-legged movement, it targets your balance and stability. Even though biking is a bi-pedal sport, being able to balance and distribute your weight on your bike is critical for crash avoidance and efficiency. Think about leaning into a berm or cornering on a downhill gravel ride.

Bike Fits

We are passionate about having a properly fitted bike. The symptoms of a poorly fitting bike can vary, but often include back pain, knee pain, wrist pain, and hip pain. This is because your individual body has unique measurements, and the measurements of your bike might not “fit” you, even if it’s the correct size. But don’t despair! Usually you don’t need a new bike. During a bike fit, your bike will be custom fit to your body by changing measurements such as stem height/length, handlebar width, saddle angle, and more. Read this blog post to learn more!

If you’re ready to schedule a bike fit, click here.