Can Pre-Ride Activation Drills Increase Cycling Power Output?

Question

But do pre-ride activation drills enhance power output on the bike?

Answer 1

Yes, pre-workout drills like pre-ride activation can be beneficial for the bike and the rider. If one engages the right muscle groups, especially the glutes, during cycling, he becomes more efficient at it. Quite possibly this will result in improved performance, better balance and possibly even enhanced power which may be revealed in better FTP test scores.

Comments

Been doing glute activation with a band before most trainer rides. I’m now able to specifically flex the glutes Really started noticing a difference in glute utilization when I started tilting my pelvis, sitting further back on the saddle and consciously using my glutes the top of the pedal stroke.

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Thanks Jack, I can’t wait to try it before my next ride. I have a leg length discrepancy of about 9mm and I struggle to active the short leg’s glute (I get s super tight hamstring on the same leg too..) hoping this will help!

I’ve actually done the band exercise for helping back issues in the past ( which it most definitely helped) and I did notice a stronger riding experience, but yet to try it right before a ride. Again, I can’t wait to try it

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I definitely need to learn glute activation. I had to quit a 120km Zwift ride the other day at 100km as my quads were cramping right up. I had nothing left. Not good.

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Started to do stretches and my FTP went from 220 to 340 in just to months

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Thank you. I'll try those exercises. Do you have more info on how to use the musles properly to avoid possible injuries especially on longer rides (over 100km)?
I'm a beginner cyclist and when I ride at higher effort I have a burning feeling at the lower back where glutes are attached I guess. Is that normal?

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Great vid Jack. I've only just learnt to activate my glutes properly whilst walking and hiking (during a hiatus from the bike). Looking forward to getting back on the bike and firing those glutes,  but is there anything you mentally focus on during the pedal stroke to make sure they're activating properly on the bike?

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It’s also good to talk to your glutes. Little gluty wooties we’re going to ride a bike now. Get ready. Come on little butties.

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How long did it take you to get the ftp from 200 to 300 and then further to what it is now