Welcome back to this week’s edition of 2-Minute Tuesdays where we are talking about one exercise topic for two minutes and giving you three reasons why you should follow our advice. Now this week, we are talking to those of you who are ready to hit the ground biking. Biking season is upon us. The ground has thawed, the roads are cleared, and you are ready to hop on your bike and get some miles under your belt. What things do you need to keep in mind with your exercise to make sure your body can handle the new challenges that are placed upon it?
1) Start Cross Training Now
Tip number one – make sure you are starting to cross train now. Usually during the winter, a lot bikers hit the gym, so if you haven’t already started in the gym, start getting your muscles ready by lifting weights at the gym.
Action Step: Start to incorporate at least two days each week of lifting weights in the gym. This will help to keep your muscles strong and working well while you increase the volume on your bike.
Related: Working out outside? Stay safe with these tips!
2) Incorporate Isometric Exercises For Your Trunk
Tip number two – incorporate isometric exercises for your trunk muscles. Instead of doing a lot of crunches, back extensions, or twists, think about squeezing your muscles and holding a position for 60 to 90 seconds. When you are on your bike for an hour to two hours, you are going to be in a single position with your trunk for long periods of time. You need to make sure your muscles are able to tolerate being in a position and squeezing and contracting for that length of time. That starts now by incorporating those exercises in the gym.
Action Step: Whatever exercises you were going to do for your trunk, turn them into an isometric by holding the positions instead of moving through them.
Related: Core Work and Low Back Tightness – Q&A #2
3) Go See Your MAT® Practitioner
Tip number three – go get a tune up with your local MAT® specialist. Here’s the thing – biking does not allow for much compensation because your feet are locked in and your knees and hips are doing repetitive motions. There’s no room for your muscles to be working less than optimal. Start taking care of any issues now before you are hitting the road.
Action Step: Find a certified MAT® practitioner in your area here!
