9 fitness exercises: Fit and strong for the new cycling season

Lena Wenke looks very strained as she does the goblet squat again. As a qualified psychologist and keen amateur cyclist, she is familiar with the challenges of the winter months. Despite her passion for sport, comfort and listlessness can quickly take over, especially when the weather doesn't invite you to leave the cosy living room. The 27-year-old is also familiar with this from her professional environment in health psychology at the Private University of Applied Sciences Göttingen. Nevertheless, she doesn't want to use the cold as an excuse: Her motto at the end of winter is not to get rusty and to actively start the coming spring and the 2024 biking season.

Back to fitness exercises after the winter break

Some time ago, Lena discovered her preference for gravel bikes, which are often the more suitable bike for training rides through fields and forests in winter. She can also be found regularly doing mobilisation and strength training in the studio. She explains: "When it's cold outside, I feel really rusty." She realises that her flexibility is significantly impaired in winter, which is also reflected in her joints during everyday situations.

That's why the Göttingen native trains three times a week for one to one and a half hours. Her athletics trainer Sebastian Junge says: "You don't have to invest that much time." He recommends that people who have done little or no exercise for weeks should start slowly and in doses to avoid overloading and injuries. According to the sports scientist, four to five exercises focussing on mobility and stability and lasting a total of 20 to 30 minutes are enough to get you back on track.

In winter, momentum and dynamism from the warm and sunny months are automatically slowed down. Due to the earlier onset of darkness, the level of the sleep hormone melatonin increases during the day, which can lead to a certain lack of motivation. A few exercises that are quick and easy to do can serve as the starting signal for a new exercise routine.

Strength and agility for cyclists

Fitness exercises: Lunges with trunk rotation

Stretches the thigh muscles and hip flexors. Opens up the thoracic spine, which is often very rigid on the bike. An exercise for after cycling.

• Perform a wide lunge, bend your front knee 90 degrees and place it next to your head. Place the arm at the side of the foot on the elbow with the forearm in contact with the floor. Support yourself on the floor with the other arm. Extend your back leg almost completely and place it on the tip of your foot. Tense your torso and look to the side of the extended leg.
• As you exhale, turn your upper body towards your front leg and stretch your arm as high as you can towards the ceiling. Your gaze follows the hand of the outstretched arm.
• When inhaling, return to the starting position and check the starting position before the next active rotation movement
• Number of repetitions: 2 x 8 - 10 repetitions per side with 30 seconds rest each time. Rest for one minute between each side change.

Tips

• A stable stance is important here; only the upper body rotates, the hips remain stable.
• The palm of the outstretched arm points in the direction of gaze.

Mobilisation: Hip rotation

Mobilises the hips, opens up the hip flexors, which are heavily used when cycling, and activates the gluteal muscles. Do the exercise before cycling.

• Place your legs on a soft surface so that both knee joints are at a 90 degree angle. The lower legs are in full contact with the floor. The hip angle is also 90 degrees. Align the upper body with the front leg. Support yourself lightly with your hands, tense your torso and look forwards.
• Lift the foot of the back leg as you exhale so that the basic position remains stable and the torso does not tilt.
• When inhaling: return to the starting position.
• Number of repetitions: 2 x 5 - 6 repetitions per side with 30 seconds rest each time. Rest for one minute between each side change.

Tips

• Check the starting position from time to time and make sure that the spine is upright and neutral.
• During the break in the side change, loosen your legs and torso by shaking them out.

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Strengthening: Squat with additional weight

Core exercise for cyclists: trains all the required muscle chains, thighs, buttocks and stability of the torso.

• Stand stably on a firm surface, feet about hip-width apart, knees not fully extended. Hold additional weight in front of your chest and elbows close to your body, tighten your stomach.
• As you exhale, bend your knees to a maximum of 90 degrees and maintain the position of the additional weight and elbow. Do not push your knees over the tops of your feet. Look forwards, keeping your feet firmly on the ground.
• As you inhale, return to the starting position and do not fully straighten your knees.
• Number of repetitions: 3 x 8 - 10 repetitions with one minute rest each time (put the weight down)

Squat tips

• Align the speed of movement with your breathing
• Knees and toes form a line
• Check leg axis
• Additional weight: 1.5 to 3 kilos - or use a filled water bottle as an additional weight

Mobilisation: Shoulder and neck stretching

Stretches the often tense shoulder and neck muscles of cyclists. Perform the exercise during and after cycling.

• Stable stance on firm ground, feet about hip-width apart, knees not fully extended. Tense your stomach, do not allow a hollow back to develop and look forwards.
• Carefully tilt your head towards your shoulder and actively press the palm of the arm on the other side towards the floor until you feel tension in the muscles at the side of your shoulder and neck. Keep your shoulders stable.
• Remain in this position for 30 seconds or 7 - 8 calm breaths; then gently release.
• Number of repetitions: Hold 2 - 3 times per side for 30 seconds or for 7 - 8 breaths.

Tips

• Effective exercise to take a short break during training and release tension in the shoulders and neck.
• Closing your eyes increases the relaxation factor.
• Perform in a measured and gentle manner, the cervical spine is a sensitive area.
• Alternatively, tilt your head slightly forwards.

Strengthening: Diagonal sports frog

Trains the leg and abdominal muscles, which are responsible for support when cycling. Exercise for after cycling.

• Lie on your back with a neutral spine on a soft surface, stretch your arms towards the ceiling, palms facing each other. Align your legs at 90 degrees in the hip and knee joints.
• Stretch one arm and the opposite leg towards the floor at the same time and switch sides in a flowing movement. Actively press your belly button towards the floor and avoid a hollow back.
• Number of repetitions: 3 x 8 - 12 repetitions per side with one minute rest each time. During the breaks, stretch your legs and pat your stomach a little with your hands

Tips

• For advanced users: also raise your head slightly and move your chin towards your chest.
• To avoid a hollow back, a small towel roll can be placed under the lower back to stabilise it.

Fitness exercises: Rowing while lying down

Straightens and strengthens the thoracic spine, trains the shoulder muscles, the hood muscle and arms. Exercise for before and after cycling.

• Lie on your stomach on a soft surface, lift your head and shoulders slightly off the floor, raise your arms and stretch them upwards in a Y position. Keep your cervical spine neutral and look down at the floor. The feet are stretched out and touch the floor with the tips of the feet.
• Extend your arms out to the side of your body from the Y-position (T-position), then move your elbows towards your body (W-position), then pull your elbows and shoulder blades together behind your body (L-position). Raise your upper body slightly further. Then return to the Y position.
• Number of repetitions: complete the entire movement sequence with 3 x 6 - 8 repetitions and one minute rest each time. During the breaks, remain in a relaxed prone position.

Tips

• Start with fewer series and repetitions as this is a complex exercise.
• Do not hold your breath; adjust the speed of movement to the breathing rhythm, exhale from the Y to the L position.

Strengthening: Three-point rowing

Training for the arm muscles on long uphill rides in the cradle. Exercise for after cycling.

• Stand stably on a firm surface, feet about hip-width apart, knees slightly bent. Move your upper body forwards (depending on the height of the chair) and hold on to the chair with one hand. Neutral, straight spine, slight abdominal tension.
• As you exhale, pull or lift the weight up to the ribcage with the other arm, making sure your shoulders are in a stable position. Keep your elbows close to your body during the pulling movement.
• As you inhale, bring your weight back to the starting position with your elbow slightly bent.
• Number of repetitions: 3 x 8 - 10 repetitions per side with one minute rest each time. During the breaks, put the weight down and shake out your arms.

Tips

• Do not move too quickly or jerkily; hold your head as an extension of your spine
• Any everyday object can be used as a weight or dumbbell. It is important to choose the weight so that the last series can still be performed with correct movement.

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Mobilisation: Cat-cow

Mobilise the entire spine from the neck to the buttocks. Perform the exercise after cycling.

• Stand on four feet on a soft surface, if necessary take further weight off your knees with a towel. Place your knees hip-width apart, the knee joints are under the hip joints. Hands shoulder-width apart, wrists under the shoulder joints, ankles extended.
• Using your breathing as the speed of movement, slide out of this position into a conscious hollow back, then move into a cat's hump in a flowing movement. In the hollow back, the cervical spine is slightly overstretched; in the cat hump, it forms a line with the upper thoracic spine.
• Number of repetitions: 2 - 3 x 10 - 12 repetitions with 30 seconds rest each time. Lie relaxed on your stomach during the breaks.

Tips

• A mirror positioned to the side of the body is suitable for self-correction. This allows you to get a good feel for the individual range of movement possible.

Mobilisation: twist-stretch position

Basic exercise to improve overall mobility and relaxation for cyclists. Mobilises the hips and the entire spine, stretches the chest muscles. Exercise can be done before and should be done after cycling.

• Lie on your back on a soft surface and stretch your arms out to the side of your body (T-shape). Place your legs at your sides and make sure your hips and knees are at a 90-degree angle. If possible, your knees and feet should be in contact. Look in the opposite direction.
• Hold this position for 30 seconds or seven to eight calm breaths and then gently release it.
• Number of repetitions: Hold 2 - 3 x 30 seconds or 7 - 8 breaths per side. 2 x 6 - 8 repetitions per side as a dynamic variation with a one-minute break between the series.

Tips

• The shoulders should remain on the ground.
• To improve stability, press the palm of the loaded side into the ground with the opposite hand pointing upwards.
• Alternative: dynamic execution by carefully swinging the legs from left to right in a breathing rhythm from the same starting position.

Interview with sports scientist Sebastian Junge

BIKE: Is there really such a thing as winter torpor, or is it more a synonym for a lack of exercise in winter?

Sebastian Junge: We often change our habits during the cold season. We exercise less, go out into the fresh air less often, our training programme is reduced and perhaps we also change our eating habits. You could even say that we fall into a kind of hibernation. The consequences of physical inactivity are manifold - muscles break down, the immune system is weakened and performance is reduced.

What do you notice when athletes start training again after the winter break?

At the start of spring, we notice a lot of motivation and anticipation for the upcoming sessions. This should be utilised so that regular training quickly becomes a habit again. The intensity should be adapted to your current fitness level. If you have not been very active recently, you should return to training in moderation to avoid overloading and injuries. It can be frustrating if you initially start at a lower level than usual, but the cardiovascular system and skeletal muscles must first be reintroduced to more intensive exercise. The focus in the first few weeks should be on mobility and stability. Once the body has awoken from its winter torpor, the focus shifts to strengthening exercises.

Tips for bikers

Why are the selected exercises particularly useful for cyclists?

Cycling is a cyclical sport with a one-sided posture. Certain muscles and joints are repeatedly strained during a largely constant movement. Cyclists often have deficits in terms of mobility and stability. Compensatory training is therefore highly recommended. The selection of exercises mobilises joints that tend to have static functions or are loaded one-dimensionally when cycling. It also addresses muscle groups that tend to be neglected in cycling-specific training.

What tips do you have for getting back into training with joy and motivation after the winter?

Mobility and strengthening exercises should be a fixed training routine for every cyclist. This protects the body from discomfort and overloading and significantly improves performance. The winter months are ideal for working on weak points. Regular training routines make it easy to start training in the spring. However, you should prepare your body slowly for more intensive exertion and gradually bring it up to your usual level.