Quick Pre-Ride MTB Warm Up You Can Do Anywhere

Do your body a favour and warm up before you hit the trails, you’ll reduce your risk of injury and you’ll be fired up and ready to go as soon as you push that first pedal…

---

Here’s a quick warm up you can do just before you hit the trails. All the moves are deliberately designed to be done standing and are easily done when you're geared up, so you can do them in the car park- or the lift line if you’re brave enough!

I’ve included a handy quick look version at the end of this blog, without all the ‘Whys’ and extra information, so that you can save it or take a screenshot of it for easy access at any time. 

- The RAMP Method -

A good warm up should cover the following:

R- Raise body temperature

A- Activate muscles

M- Mobilise joints

P- Potentiate 

If you cover the RAMP principles, then you’ve got yourself a good warm up that will get your body prepared for the activity to come.

- Let’s Warm Up! -

Warming up doesn’t just warm up our bodies but it also prepares the mind for what's to come. So after these moves you’ll feel pumped and ready to ride both physically, and mentally! There are 3 phases to this warm up and it can be done in just 5 minutes, so there really are no excuses.

1. Raise Body Temperature

- Jumping Jacks -

Time: 60 seconds 

- Why? -

To raise our body temperature and increase blood flow to the muscles, preparing our body for activity, we need to get our heart rate up a bit.

2. Activate Muscles & Mobilise Joints

- Alternating Upper Back Stretch to Cactus -

Time: 30 seconds- moving fluidly between the two movements

- Why? -

These movements mobilise the spine through flexion and extension, whilst opening up the chest, shoulders and back. Being mobile in these areas is imperative for good posture on the bike, poor posture through our upper back can actually negate the shock absorbing function of our spine. Not good when our sport often sees us riding over super rough terrain! Poor posture in the upper body doesn’t just increase our risk of injury, it’s also linked to how well we can breathe. If our diaphragm is compromised because of a hunched riding position then we can’t take full breaths, and we’re limiting the amount of oxygen we can get to our hard working muscles - not ideal for an endurance sport.

- Hinge to Extension -

Time: 30 seconds

- Why? -

You really get some bang for your buck with this move! It mobilises the hips and activates the hip flexors and extensors- both of which are crucial for pedalling. The position we hold on the bike is called a hip hinge (as we ‘hinge’ from the hips to maintain our riding position) and the lower part of this move mimics this position- in copying our on-bike form we activate the muscles that are going to be holding us in this position. Springing up on to your toes adds an element of balance to the move, waking up our stabilising core muscles which are essential for keeping us balanced on the bike over all that varying terrain. This move also mobilises the ankles and the shoulders. Boom!

- Walking Lunge With Twist -

Time: 60 seconds(30 seconds in each direction)

- Why? -

Lunges activate our main prime movers; the glutes, quads, hamstrings and calves. Activating the glutes and hamstrings in particular is important because, whilst they are imperative to pedalling, they are often lazy and let the quads take over (aka quad dominance)- this move will get them fired up and ready to work. The rotation adds an element of stability work to the move, firing up our core to get us ready to take on uneven ground and features, it also mobilises our thoracic spine which promotes better posture on the bike.

- Open & Close the Gate -

Time: 60 seconds (alternate sides as you go)

- Why? -

This is a great warm up for our inner and outer hip muscles. These muscles are responsible for keeping our knee in alignment when we pedal. By mobilising the hips and activating these muscles, we’re helping to maintain proper form whilst pedalling meaning we can get more power into our stroke! 

3. Potentiate

- Squat Jumps -

Time: 30 seconds

Rest: 30 seconds

Repeat 2x

Perform 30 seconds of squat jumps, rest for 30 seconds and the repeat. 2 rounds total.

- Why? -

Explosive movements are a great way to prepare the body for the power aspect of our riding. Prepping our body like this before a ride means that as soon as we get on the bike we are able to generate more power faster, and more efficiently.

If you struggled with any of these moves, whether they were too challenging physically or you struggled with the mobility aspect, then don’t worry; keep at it. By challenging yourself you’ll slowly improve your fitness, your mobility, or both. If you want some extra help in this area check out our other free fitness content, we’ve got some great basic strength and mobility moves to help you advance. 

If you’re serious about taking your fitness and your riding to the next level, then check out our paid programmes here.

Have a great ride!

- Your Handy Quick Look Version -

• Jumping jacks: 60 seconds

• Alternating upper back stretch to cactus: 30 seconds, moving between the two exercises

• Hinge to extension: 30 seconds

• Walking lunge with twist: 60 seconds

• Open & close the gate: 60 seconds

• Squat jumps: 30 seconds- repeat this twice