Dynamic stretches for the cycling transition season

Pumpkins abound, and winter clock days are drawing near...which for many cyclists means that enjoyment of cooler temps goes hand in hand with longer riding before winter days set in.

Yes, this is possibly some of the best riding of the year! We've put in the work last winter, built sharper fitness atop that base, and have also now had some time to let our bodies recover a little after some hard riding during the meat of the season.

It can be really challenging to start thinking about anything but longer miles exploring (or just enjoying) out on your bike. However, just a little bit of focused work can really help drive even better recovery from the long season and help our bodies feel and move much better.

Dynamic stretches are a simple (not necessarily easy) way to improve muscle resting length, open up muscles that have gotten tight over the riding season, and begin preparing the body for strength training.

Unlike static stretching, where we often spend a lot of time trying to open muscles up, dynamic stretches allow the body to begin to self adjust as we remind it that the muscles should work in different ways to help the joints go through normal movements that we just haven't done in a while.

Here is a quick eight-minute circuit that can be done after rides to help get the body moving and feeling a whole lot better this fall.

Foam roll lats

We start off with a little-known but highly impactful foam rolling, 30 seconds each side.

As the lats tend to get short and cranky due to all our time on or behind bars, it can be surprising to find out how tender these can be. Aim to breathe out in a relaxed fashion whenever you hit a tender spot.

Next we move into our dynamic stretches; perform 6-8 repetitions each for each side.

Side lunge hands overhead

Heel pulls

Click here to view a video demonstrating this stretch.

Half kneeling wall windmill with half (1.5 feet long) foam roller at knee

Side Lying Mid Back Rotation

Frog Hip Lifts

Lastly we focus in on putting the hips into a more open position, allowing the adductors (inner thigh muscles) to lengthen and the glutes to be challenged in a new position. Keep your midsection engaged throughout, and there should be zero low back pain or discomfort here.

Don't let this incredibly precious eight- to ten-week period slip past you! This is the time to begin your strength training and allow your body to more deeply repair and recovery (in other words, adapt) to all of the positive training stress you've placed it under these last few months. Doing so can significantly improve your year-to-year gains, as well as fast forward the progress towards a better-feeling, easier-moving body.

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At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.