When Should You Perform Pre-Ride Activation Exercises?

Question

In case they have such a time, when do participants of triathlon race perform pre cycling core activation exercises?

Answer 1

Riders should perform the pre ride warm up seperately before going for the ride. If you take so long, for example 20 minutes, after you have completed them the warmup muscles may ‘switch off’ and be less efficient in the course. It is preferable to dress in the cycling clothing, perform the exercises, and then take a bike and ride to ensure appropriate muscle groups are activated from the outset.

Comments

Thanks for the tip! I was getting neck pains (which I've never had before) and someone told me that it likely was caused by lack of glutes engagement and posture. After stumbling across your content, I've been trying it. Voila - neck pain is going away. And, I feel more efficient! It's now a pre-ride routine. Well worth the investment. Good stuff!

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Got a ride I have to drive to tomorrow. Don’t know how the neighborhood is going to feel about me doing these exercises on the sidewalk, but her goes, lol.

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Do you recommend doing these before every ride?  I'm on-bike 5-6 days a week.

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I do not agree with doing this routine as a preworkout before a bike ride. They are definitely great exercises but should be performed on an off day because they will tend to drain you before an intense bike ride if you do them properly.

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How long do muscles stay activated for? How much time do I have to get them going, to getting on the bike? Also, do they stay activated once you start riding, or does your body go back to doing it "wrong" because it may have gotten used to it? Thanks for the content, always looking for tips and tricks.