Cycling Events: A Collaboration with Help4Me Cycling

 Helpforme Cycling and INSYNC Physiotherapy have collaborated to create this helpful guide to injury prevention. The following stretches and exercises are geared specifically for cyclists. 

With a big race coming up, the last thing a cyclist needs is an overuse or strain injury during training. We encourage you to begin incorporating injury prevention exercises into your training regimen.

Core Strengthening 
Plank (and variations)
● A classic exercise that helps strengthen the core muscles that base the power for all our major movements. Place forearms on the ground and lift core, start by holding for 30 seconds and increase as your training goes on. This exercise, along with the climbers below, can be made more difficult by placing arms on a yoga ball, adding a side plank, or passing a medicine ball between your hands during the plank. 

Mountain Climbers
● This exercise is ideal to perform between training sets at the gym, or to finish off a workout. Starting in a push up position, alternate legs bringing them to a mid-thigh height and then back to start. Once again, start with 30-second intervals and increase as training continues. 

Inner Core Focused Knee Drops
● This exercise focuses on the inner abdominal muscles. Start by laying on your back on a mat. Lift your legs with bent knees, alternate slowly dropping your feet until they touch the ground, bring back to start. Repeat this movement for 10 repetitions, doing 3 sets on both sides.

Lower Body
Clamshells
● Begin by laying on your side on a mat. Keep your knees bent at a 45 degree angle and legs on top of each other. Make sure your hips are aligned and your core is engaged. Raise the top knee up resembling a clamshell opening until you feel a stretch. Do 30 reps on each side repeating 3-4 times. 

Lower Leg Heel Drop
● This exercise and the one below aid in strengthening the supporting muscles of the lower leg while helping with flexibility in the joints. Place the balls of your feet on a raised surface such as an aerobic step or even stairs, drop the heels down as far as you can without feeling unstable, raise and repeat.

Calf Raises
 ● This is a classic way to strengthen the calf muscles that does not require any extra equipment. Start with your feet flat on the floor and aligned with your shoulders. Raise heels up off the ground and slowly lower, raise again before they touch the ground. Repeat 10-20 times before lowering heels back to starting position.

Hamstring Stretch
 ● This stretch focuses on flexibility in the hamstring muscle and maintaining mobility in the supporting muscles. Starting by laying on your back next to a door frame or a cornered wall. Place the heel of one leg on the edge, with your other leg straight on the ground. Keep your back flat and your core engaged. Now with the toes off, you’re going to slide the heel up on the corner of the wall or door frame, keeping the other knee straight as well, with the core engaged hold for 30 seconds. Repeat with the other leg. Do three sets. 

Created with Collaboration with Help 4 Me Cycling

If you have any pain during exercises, or are unsure about what you are doing, please consult your local physiotherapist before continuing.

Tammy Brimner, Clint Trahan & Jen Letham. Image 8. Let’s Get Visceral: Video and Photography. RBC Gran Fondo Whistler 2019
https://www.rbcgranfondo.com/whistler/media/

Tourism Whistler. Gorgeous weather for riders on the ride from Vancouver to Whistler.
Whistler Tourism Events 2018
https://www.whistler.com/events/granfondo/