Cycling Warm Up For New Riders Over 60

Cycling is a great way to get your heart rate up, sweat out some stress, and get those feel-good endorphins flowing!

But in order to get the most out of your ride – whether you are over 60 and new to cycling or you have you been circling the block since before bicycles had gears –  a proper cycling warm up is important.  It can make or break a ride.

Not only do warm-ups help to prevent injury before you set out on your route, but they also maximize comfort while enjoying life on two wheels.

There are many different ways to warm up for cycling, it’s definitely not a one size fits all activity.

Some cyclists may prefer to start with a few easy miles to get their blood flowing, while others, like me, prefer to perform dynamic stretches and exercises such as yoga to prepare our muscles for the ride ahead.

Regardless of your preferred warm-up routine, it’s important to take the time to properly prepare your body for the physical demands of cycling especially as we age!

In this article, we’ll address why warm-ups are so important and explore some of the best warm-up exercises and stretches for new and seasoned cyclists, as well as provide tips on how to tailor your warm-up to meet your individual needs.

So buckle up, folks — It’s time to make sure your body is prepped up for your next ride!

Why A Pre Cycling Warm Up Is So  Important

As cyclists, we all want to get the most out of our rides, whether we’re training for a race or just enjoying a relaxing outing.

Here are a few reasons why warm-ups are so important:

Prevention of Injury:

As we age, avoiding injury is priority one.

Warming up helps to increase blood flow to our muscles.

When you start exercising without a good warm-up, your muscles are cold and stiff, making them more prone to muscle strains and other injuries.

Improved Performance:

A good warm-up can help to improve your overall performance on the bike.

By increasing blood flow to our muscles, you’re able to perform at a higher level, with more power and endurance.

Mental Preparation:

A warm-up also helps you mentally prepare for your ride.

It gives you time to focus on your goals, visualize your route, and get into the right mindset for a successful ride.

5 Warm Up Exercises for Cyclists

1.  A Yoga For Warm Up 

Now you know how important it is to warm up before going on a cycling adventure, but why settle for the same old stretches?

Why not take advantage of the opportunity to get in a yoga flow?  This can be an incredibly effective way to open up your tight muscles and increase flexibility before hitting the open road.

In fact, you may find that during your cycling session, you don’t experience as much soreness due to having done some preparation with yoga!

The key is to stick with simple poses and focus on connecting with your breath.

Get ready for smoother rides and better experiences.

Here are a few beginner poses to try in your yoga flow:

Childs Pose:

• Begin on your hands and knees
• Push your butt back onto your calves/heels.
• Stretch your arms out it front of you for a good shoulder stretch
• Hold for 15-30 seconds to stretch your shoulders, neck and back
• Then push out back to your hands and knees – I am limited on how far I can stretch back due to a knee replacement – just go as far as you can.  

Cat Cow Pose

• Begin on hands and knees with back in line with your head
• Take a deep inhale as you lift your head and lower your back
• Hold for a few seconds
• Then exhale as you raise your back and lower your head to stretch your neck and back
• Hold for a few seconds
• Then repeat the sequence 5-10 times

Crescent Lunge Pose

• Start at the top of your mat with feet hip-width apart – mountain pose
• Step one foot back, approximately 4 feet
• Begin in a low lunge position with your hands on the front leg
• Drop your back knee to the mat or ground
• Make sure that your front knee is in line with your front ankle to avoid injury.
• Inhale as you raise your hands overhead and in line with your ears
• You can keep your knee on the ground or lift it into a lunge
• Now, arch your back for a good core and back stretch.
• Return to starting position.
• Repeat on the other side.

Warrior Pose

• Start at the top of your mat with feet hip-width apart – mountain pose
• Step one foot back approximately 4 feet along with the same side arm
• Your back foot should be at a 45-degree angle
• Extend your arms out so they are wide open
• Your shoulder blades should be back and down
• Both sides of your hips should be open to the side of your mat
• Bend deeply into your front knee bringing your knee directly above your ankle.
• Look over the middle finger of your front hand.
• Hold for a few seconds.
• Return to Mountain pose starting position
• Repeat on the other side

Downward Facing Dog

WARNING – Do not try this move if you have glaucoma

• Start on your hands and knees.
• Lift your hips to form a straight line from shoulders to heels.
• Lift your hips back and up to form a V shape with your body.
• Rearrange your arms for comfort.
• Squeeze the upper thighs and stomach muscles toward each other.
• Relax your neck and look back at your feet.
• Release your heels to the floor and begin pedaling your feet moving your heels up and down to stretch the back of your legs.
• Hold the stretch as long as you can to loosen the legs.

Upward Facing Dog

• Begin by lying on your belly.
• Place your arms by your side with palms by your chest facing forward.
• Inhale to push up onto your hands.
• You can either leave your pelvis and legs on the ground.
• Or you can advance and lift your pelvis and legs slightly off the ground.
• Roll your shoulders back and down to activate your arm muscles.
• Bend your arms to lower and release.
• Twist your upper body side to side for a better stretch.
• Repeat this a few times to get a good stretch.

*If you are looking for a quick video to follow for a good yoga stretch before you head out on your bike – check out one of my favorites:

Yoga For Cyclist – Yoga With Adriene

2.  Dynamic Warm Up Exercises

Dynamic stretching involves active movement that mimics the motions that we will be performing during our ride. 

This type of warm-up helps to increase blood flow, improve flexibility, and prevent injury.  

Here are a few of my favorite dynamic warm-up exercises that you can incorporate into your pre-ride routine:

Leg Swings

Leg swings are an excellent way to warm up our hips and hamstrings.

To perform leg swings:

• Stand with our feet shoulder-width apart and our hands on our hips.
• Swing one leg forward and backward, keeping our knee straight.
• After a few swings, switch to swinging our leg side to side, keeping our knee bent.
• Repeat on the other leg.

High Knees

Increasing your heart rate and opening up your hips is very important for cycling.  

Here is how to do high knees:

• Stand with feet hip-width apart with arms bent at 90 degrees
• Take your hands out in front of you.
• Begin lifting your knee to touch your hand on the same side.
• Then alternate lifting legs.  
• Speed up to a faster pace to increase your heart rate.  

Hip Openers

Opening up our hips is crucial for cycling, as it helps us achieve a full pedal stroke.

Here’s how to do hip openers:

• Stand with our feet shoulder-width apart and our hands on our hips.
• Bring one knee up towards our chest, then rotate it out to the side.
• Bring your knee back in towards your chest, then lower it back down to the ground.
• Repeat this move 5-10 times.
• Repeat on the other leg.

Shoulder Rotations

Shoulder rotations help to loosen up our upper body and prevent shoulder pain during our ride.

Here’s how to do shoulder rotations:

• Stand with our feet shoulder-width apart and our arms at our sides.
• Slowly rotate our shoulders forward in a circular motion.
• After a few rotations, switch to rotating our shoulders backward.

Arm Circles

Arm circles help to warm up our shoulders and arms for the ride ahead.

Here’s how to do arm circles:

• Stand with our feet shoulder-width apart and our arms at our sides.
• Slowly raise our arms out to the sides and up towards our head, making small circles with our hands.
• After a few circles, switch to making larger circles.
• Reverse the direction of the circles after a few repetitions.

3.  Doing a Few Laps Around The Block

Getting your heart rate up is a great way to warm up before any activity, from weightlifting to cycling.

However, I would also recommend that you include a few stretches for the wrist, lower back, and hips along with an easy ride. This will help you loosen up those tight areas, especially if you are just getting out of bed or if you have been sitting at work all day.

All in all, taking a couple of slow laps around the neighborhood and doing a few stretches is sure to get your body feeling limber and energetic before your next ride.

4.  A Light Jog or Quick Walk To Wake Up Your Legs

Whether you’re new to cycling or a seasoned pro, there are times when your legs just don’t want to cooperate, and your ride may not be enjoyable.

To make sure that the whole experience is top-notch, give yourself a few minutes for a light jog or a brisk walk after stretching to get those legs fired up and ready for the ride.  10-15 minutes should do the trick!

The beauty of this quick warm-up is that it can be done almost anywhere.

Give it a try, and you might find out why professional athletes use this technique before their performances.

5.  Foam Rolling 

Another great way to warm up is by grabbing your foam roller!

A foam roller can relieve tension in your muscles and increase blood flow.  It also decreases inflammation and soreness as well as increases your range of motion.

This makes it a great tool before and after cycling.  I try to do this along with my yoga or dynamic warm up – if time allows.

If you don’t have a foam roller, don’t worry—I’ve got you covered.

READ MORE: The Ultimate List of 7 Inexpensive Alternatives to a Foam Roller.

Foam rolling can be uncomfortable but should not be painful.  It’s not necessarily the more pain, the more gain.

If it hurts, stop!

Duration for Warming Up for Cycling

While there is no one-size-fits-all answer to how long a warm-up should be, it is generally recommended to spend at least 10-15 minutes warming up before cycling.

This allows for enough time to increase heart rate, muscle temperature, and blood flow to the working muscles. 

However, the duration of warm-up may vary based on factors such as the intensity and duration of the ride, as well as individual fitness levels and preferences.  

A Few Other Things To Consider

Other factors to consider when warming up for cycling include the weather conditions, terrain, and equipment.

For example, in cold weather, it may be necessary to spend more time warming up to prevent injury or discomfort.

Similarly, if cycling on hilly terrain, it may be beneficial to include some low-intensity hill repeats in the warm-up to prepare the legs for the demands of the ride.

Ultimately, the key to an effective warm-up for cycling is to tailor it to your individual needs and goals.

By taking into account factors such as duration, intensity, and frequency, as well as other considerations such as weather and terrain, you can ensure that you are adequately prepared for a safe and enjoyable ride.

In Conclusion

Of course, everybody is different and has their own ideal warm-up routine that works for them.

But if you’re looking for a starting point to help you get the most out of your next ride, the simple combination of stretching, increasing your heart rate, practicing proper breathing techniques, jogging/walking/cycling for five-ten minutes, doing a simple yoga flow and dynamic stretches are all great ways to give your body the right foundation before cycling.

Let me know if any of these ideas have helped to motivate you to build your own personal pre-cycling routine that makes you feel energized, alert, and ready for what’s ahead.

Drop me a line on your favorite warm-up routine.  I would love to hear from you!