Stay strong

Improve your riding position and stave off common injuries with this ride stretching and strengthening routine from former Team Sky physio Phil Burt

1 Bulgarian squat stretch

‘This dynamic stretch targets the rectus femoris [the large muscle in the middle of your thigh] and the smaller hip flexors that connect to the hip and lumber spine. It eases lower-back tightness and reduces the risk of knee issues. Basically it helps undo all the bad things that occur as a result of cycling.’ Do it right: Engage your glutes and focus on staying well balanced as you lower into the squat and feel the stretch. Increase the stretch by gently pushing the hips forward. The trunk should be engaged, with a neutral spine. Start with 3x30sec, then prolong to a max of 3x60sec.

2 Plank & side plank

‘Trunk stability is important for cycling as we ride in a fixed position for long periods. Improving it will help the body manage the loads placed upon it.’

Do it right: For the standard plank there should be a straight line through your ankle, pelvis and shoulder, with your elbows directly under your shoulders and at 90°. No sagging – trunk engaged, back straight. For the side plank again it’s about having that straight-line posture with ankle, hip and shoulder aligned. Do it in front of a mirror, where you can watch your form, and try to hold for 2min.

3 Lats stretch

‘Your latissimus dorsi are the largest muscles in the upper back and really influence your riding position. Releasing tension here means you can reach the bars more easily and hold an aggressive position more comfortably. It also controls how much you can bring your shoulders in if your looking for a more aero time-trial position.’

Do it right: Lie on your side on a foam roller with your lower arm outstretched. Shift your weight to target any tight areas in the large muscle beneath your armpit. Do about 30-45 seconds each side.

4 Iliotibial (IT) bands

‘Opinion is divided, but my view is it won’t do you any harm to foam-roller your IT bands. The second most common reason for knee pain in cycling (the first being riding with saddle too high or low) is that if lateral forces aren’t resolved at the pedal, the force moves to the knee where the IT bands (and lateral quads) have to work overtime to support it.’ Do it right: Target the area on the side of your thigh. Foam rolling works to release tension. Move in a controlled manner and when you feel a tight spot, stop and let it ease before moving on.

Phil Burt is a former physio for Team Sky and British Cycling, author of Strength And Conditioning For Cyclists, and founder of Phil Burt Innovation (philburtinnovation.co.uk)