--- This is a warm-up for cyclists before you get on your road bike or gravel bike. Warming up before cycling helps prevent back pain, improves your mobility, and prepares your muscles and joints for longer rides. By activating all the important muscle groups, you ride more efficiently and with greater comfort. Use this time to optimally prepare your body for the route. --- Start by mobilizing your spine and hips with the standing cat-cow stretch. Stand upright with your feet hip-width apart. Place your hands on your thighs, just above the knees. Inhale, gently arch your back, lift your chest, and tilt your pelvis slightly forward. Exhale, round your back, tuck your chin to your chest, and tilt your pelvis backward. Move fluidly through your entire spine, focusing on loosening your lower back and activating your core. [Pause 15s] Continue moving through the cat-cow motion and feel your spine lengthen and round with each breath. [Pause 12s] --- Now standing glute contractions. Stand upright with your feet hip-width apart, knees slightly bent. Push your hips slightly backward and then contract your glute muscles to bring your hips forward. Keep your core engaged and your chest upright. This exercise activates the glute muscles, which are crucial for powerful cycling and protecting the lower back. Stay upright and repeat the movement. [Pause 15s] Contract your glute muscles at the highest point of the movement and control the return each time. [Pause 12s] --- Next, dynamic hamstring sweeps. Place your right foot forward with the heel on the ground and toes pointing up. Keep your back straight, bend forward from the hips, and sweep your hands toward your toes, then straighten up again. Switch legs with each repetition. This exercise stretches the hamstrings and mobilizes the hips—both important for good cycling posture. Move fluidly. [Pause 15s] Continue switching legs, reaching toward your toes, and feel the stretch along the back of your legs. [Pause 12s] --- Now we activate your thighs and hip flexors with standing alternating leg swings. Stand upright and hold onto a wall or support if needed. Swing your right leg forward and backward in a controlled manner, keeping your upper body upright. Focus on smooth, steady movement without forcing a large range of motion. [Pause 12s] Switch to the left leg and swing it forward and backward as well. [Pause 12s] --- Now we mobilize the upper body with shoulder circles. Stand upright and extend your arms out to the sides at shoulder height. Make small circles forward, keeping your shoulders relaxed. Feel the movement in your shoulder joints and upper back. [Pause 10s] Now reverse the direction and make small circles backward, keeping your arms extended and posture upright. [Pause 10s] --- For the last exercise: standing trunk rotations. Stand with your feet hip-width apart and cross your arms in front of your chest. Gently rotate your upper body to the left, then to the right, while keeping your hips facing forward. Move fluidly and do not force the rotation. This exercise mobilizes the spine and activates the oblique muscles, which are important for stability while cycling. Continue rotating from side to side. [Pause 15s] Keep performing the rotations, maintaining an active core and controlled movement. [Pause 12s] --- You are now ready to get on your bike. This warm-up has activated your key muscle groups, improved your mobility, and reduced the risk of back pain. Remember: a short warm-up helps you ride longer and more comfortably while preventing injuries. Feel free to return to this routine before every session to keep your body strong and resilient. Enjoy your ride! ---