Outside of cycling, it’s crucial to regularly perform strength and endurance training while you return to cycling. If you’re dormant during the winter, include strength training exercises that target the quadriceps, hamstrings, gluteus medius, hip flexors, low back and core. Exercises such as dead bugs, single-leg touchdowns, glute bridges, lunges, and swiss ball rolls are just some examples. Always consult a health professional before engaging in strengthening exercises. Many don’t realize that weakness in the glutes is a common cause of knee pain resulting in the quads or hamstrings overworking to compensate. If your knee collapses inwards, that’s a sign that the glutes aren’t working to stabilize the knee, causing the knee to become sore.
Strengthening exercises are essential to improving overall lower body strength. Before any physical activity, generalized stretching and a proper dynamic warm-up are a must. As eager as you are to hop on the bike, taking a day to rest after sufficient training is essential. The body can adapt to training stress very quickly, but without proper rest, it won’t be able to recover and perform at its best fully. Ideally, take at least one day of complete rest after 5-7 days of training to stretch and foam roll. You will be sore, don’t take rest days for granted.
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