Why Prehab Matters for Cyclists

Cycling is repetitive: tens of thousands of nearly identical pedal strokes, often in a flexed posture. That’s great for aerobic fitness, but it can overload tissues that aren’t strong, mobile, or coordinated enough to tolerate the volume. Prehabilitation (prehab) builds the capacity you need before pain starts—so you can ride more, recover faster, and avoid time off the bike.

• Boost tissue capacity: stronger muscles and tendons handle more load.
• Balance the posture of cycling: offset hip flexion, rounded upper back, and forward neck.
• Improve efficiency: better alignment and control convert effort into speed.

Common Cycling Pains and What Drives Them

• Knee pain (front/side/back): load spikes, weak hip stabilizers, limited ankle mobility, or saddle/cleat errors.
• Low back ache: prolonged spinal flexion, limited hip extension, weak trunk endurance, saddle tilt issues.
• Neck/shoulder tightness: long periods of cervical extension and scapular loading, poor bar reach/drop.
• Hand numbness (ulnar/median nerves): excess weight on hands, bar height, grip pressure, glove padding, nerve sensitivity.
• Hip pinching/tightness: restricted hip flexion or rotation, deep saddle position, weak glutes.

Quick Self-Screen

Use these simple checks to target your prehab:

• Single-leg squat to chair (10 reps/side): knee tracks over 2nd–3rd toe without caving; assess hip control.
• Ankle dorsiflexion lunge test (knee-to-wall): aim for 10 cm knee-to-wall without heel lift.
• Hip rotation (seated, tall spine): look for smooth internal/external rotation; note side-to-side differences.
• Thoracic rotation (seated): rotate each way; aim for symmetry.
• Plank hold: 45–60 seconds with steady breathing and neutral spine.
• Neck retraction: can you gently “double-chin” without shrugging? Any tingling suggests nerve irritation.

Bike Fit Essentials Checklist

A solid fit reduces needless strain. Small changes can be big:

• Saddle height: too low → front knee pain; too high → back knee/hamstring pain. Target ~25–35° knee bend at bottom dead center.
• Saddle fore–aft: knee roughly over pedal spindle at 3 o’clock (a starting point, not a rule). Adjust for comfort and power.
• Saddle tilt: generally level or slight nose-down (1–2°). Excess nose-down shifts weight to hands; nose-up may irritate soft tissue.
• Reach and drop: you should hinge from hips, not hunch shoulders. Reduce reach/drop if neck/hands ache.
• Cleats: neutral fore-aft (ball of foot over spindle), angle to match natural foot progression, allow adequate float.
• Stance width/Q-factor: adjust with pedal spacers or cleat position if knees track in/out excessively.
• Handlebar width/hood angle: align with shoulder width; wrists neutral, not cocked.
• Gloves/tape: adequate padding and a bar position that doesn’t force heavy hand pressure.

Pre-Ride Warm-Up (5–10 minutes)

Prime mobility and activation to ride smoother:

1. Cat–camel x8, then thoracic rotations x6/side.
2. Hip flexor rocks (half-kneeling) x8/side, glute squeeze at end range.
3. Ankle knee-to-wall pulses x10/side.
4. Dead bug or marching bridge x8/side.
5. Scapular push-up plus x10 and band pull-aparts x15.
6. On-bike: 3–5 minutes easy spin, 3 x 10–15-second high-cadence spin-ups with full recovery.

Mobility That Moves the Needle

Goal: enough range to hold a comfortable aero posture without compensations. Do these 3–5 days/week, 5–8 minutes total:

• Hip flexor stretch with posterior pelvic tilt (half-kneel) 2 x 30–45s/side.
• 90/90 hip rotations or controlled articular rotations (CARs) 6–8 reps/side.
• Ankle dorsiflexion mobilizations (banded optional) 10 reps/side.
• Thoracic open books or thread-the-needle 6–8 reps/side.
• Pec doorway stretch 2 x 30s/side for riders with rounded shoulders.

Strength & Stability: The Prehab Core

2–3 sessions/week. Choose 1–2 movements from each category. Work at 2 reps in reserve (finish sets with 1–3 good reps left). Progress load or reps 5–10% weekly.

Hips and Knees (power and tracking)

• Split squat or reverse lunge: 3 x 6–10/side.
• Single-leg Romanian deadlift or hip hinge: 3 x 6–10/side.
• Glute bridge progression (double → single-leg): 3 x 8–12.
• Spanish squat or wall sit (isometric): 2 x 30–45s for tendon health.

Trunk (endurance for posture)

• Dead bug or hollow hold: 3 x 6–10/side or 20–40s holds.
• Side plank (knees or feet): 2–3 x 20–45s/side.
• Pallof press or anti-rotation chop: 2–3 x 8–12/side.
• Back extensions or hip hinges with dowel: 2–3 x 8–12.

Scapular and Neck (reduce hand/neck strain)

• Scapular push-up plus or serratus wall slides: 3 x 10–15.
• Prone Y–T–W (light load): 2–3 x 8 each.
• Deep neck flexor nods (chin tucks supine): 2–3 x 6–8, slow.
• Band face pulls: 2–3 x 12–15.

Foot and Ankle (transfer power, knee tracking)

• Calf raises (straight and bent knee): 3 x 10–15.
• Tibialis raises (heels down, toes up against wall): 3 x 10–15.
• Short-foot holds (arch doming): 2 x 20–30s.

Nerve Glides (if tingling/numbness)

• Ulnar nerve glide: “OK” sign around eye, gently extend/flex elbow 8–10 reps pain-free.
• Median nerve glide: arm out to side, palm back, wrist extend/flex gently 8–10 reps.

Stop if symptoms worsen; use light, smooth motion only.

On-Bike Technique and Cadence Drills

• Spin-ups: 3–5 x 10–20s, build to 110–130 rpm without bouncing; full recovery.
• Single-leg focus: unclip on trainer; 4 x 20–30s each leg, smooth circles especially through 7–11 o’clock.
• Seated hill efforts: low cadence 60–70 rpm for 3–5 minutes, focus on stable trunk and even torque.
• Breathing check: every 10 minutes, 3 deep 360° breaths—ribs expand laterally and posteriorly—relax shoulders.

A Sample Weekly Prehab Plan

Adjust around key rides; keep strength on easier or non-ride days.

• Mon: Strength A (hips/knees + trunk + scapular) 30–40 min. Light spin or rest.
• Tue: Ride. Pre-ride warm-up + cadence drills.
• Wed: Mobility 8–10 min + nerve glides if needed. Optional easy spin.
• Thu: Strength B (hinge focus + trunk + ankle/foot) 30–40 min.
• Fri: Mobility 5–8 min + short activation circuit.
• Sat: Long or hard ride. Full warm-up; post-ride recovery routine.
• Sun: Off-bike walk/hike or very easy spin + 10 min mobility.

Volume progression: increase total weekly time or TSS ~5–10% per week. If new to strength work, start with 1–2 sets and add sets before adding load.

Recovery, Nutrition, and Load Management

• Sleep 7–9 hours: the best prehab is consistent sleep.
• Protein: 0.3–0.4 g/kg per meal, especially post-ride and after strength sessions.
• Carbs: fuel hard/long rides; under-fueling invites overuse pain and poor form.
• Hydration/electrolytes: 0.4–0.8 L/hour depending on heat/sweat rate; add sodium for rides over 60–90 minutes.
• Deload every 3–5 weeks: reduce volume 20–30% to consolidate gains.
• Pain scale rule: keep discomfort during/after sessions ≤3/10 that resolves within 24 hours.

When to See a Pro

• Pain >4/10 lasting >48 hours or worsening with easy riding.
• Night pain, true numbness/weakness, or saddle-area symptoms that don’t improve with fit changes.
• Recurrent knee or back pain despite 2–4 weeks of prehab and fit adjustments.
• History of crashes, bone stress injury, or sharp joint locking/catching.

A qualified bike fitter, physical therapist, or sports physician can individualize your plan and check underlying issues.

Quick FAQs

How long should prehab take? 10–15 minutes before rides, plus 2 x 30–40-minute strength sessions weekly is enough for most riders.

Will strength make me “bulky”? Unlikely. Cyclists typically gain neural efficiency and modest muscle that improves durability and power.

Is stretching enough? Mobility helps, but strength and motor control prevent pain better than stretching alone.

What if my knees cave in when I pedal? Strengthen glute medius (lateral step-downs, monster walks), check cleat angle/stance width, and ensure adequate ankle mobility.

Two Quick Routines You Can Start Today

10-Min Pre-Ride Primer

1. Cat–camel x8, open books x6/side.
2. Half-kneeling hip flexor rocks x8/side with glute squeeze.
3. Ankle knee-to-wall x10/side.
4. Dead bug x6/side + scap push-up plus x10.
5. Spin easy 3 min, then 3 x 15s spin-ups.

Post-Ride Reset (8–12 min)

1. Supine breathing, 5 breaths, ribs expanding 360°.
2. Hip flexor stretch 2 x 30s/side.
3. Thoracic rotation 6/side.
4. Calf stretch (straight and bent knee) 2 x 30s each.
5. Ulnar or median nerve glide 8 reps (if you get hand tingling).