Warming up is essential if you want to cycle for any period of time and lessen the risk of injury. If you're engaging in any kind of competitive cycling then it's even more of a must.

As you get older or exercise at a higher level, warming up becomes more important because you're pushing your body harder. You can't go from cold to max speed without a large risk of muscle tear or worse.

Warming up will increase the temperature of your body and muscles too, meaning it operates more efficiently. Think of your body like a car - it can often be difficult to start on a cold morning but once it's warmed up everything works much better.

This also increases blood flow to your brain - helping you concentrate and even improving your mood.

How to warm up

There are various ways to warm up but your goal is always the same - raise your body temperature and get some blood flowing in the muscles that will be used.

Do some calisthenics, light cycling or walking/jogging. Anything that gets you warm and isn't too taxing will work. Don't over exert yourself at this point.

Cooling down

You should always warm down after exercise, it helps your body return to a resting state more naturally. It also helps the muscles drain any lactic acid they may have built up during the exercise. This should help avoid cramp and stiffness.

Warming up and cooling down should become so much part of your routine that you don't even consider it any more - it's that important.

Stretches

Stretches are performed after exercise to allow the muscles to return to a resting state.

Cycling stretches include:

Calf stretches

• Stand on the pedals with the cranks vertical.
• Keep the leg and heel lowest on the pedals straight. Lower the heel of the stretching leg past the pedal platform.
• Hold, and then change legs.

Quadriceps stretches

• Place your left hand in the middle of the handlebars.
• With your right hand, grab your right foot.
• Gently pull your leg to touch your buttocks.
• Hold, and then repeat the exercise with your left arm and left leg.

Hamstring stretches

• Stand on the pedals with the crank horizontal.
• Keep both legs straight, the front leg will receive the stretch.
• Move forwards over the handlebars, tilt your pelvis and lower your shoulders until you feel the stretch in your hamstring.
• Hold, change the position of the pedals and repeat with the other leg.
  

Neck stretches

• Keeping your shoulders level, bend your head to one side.
• Hold and then repeat to the other side (do not rotate your head).

Legs & lower back stretches

• Lie down on the ground.
• Keep your lower back flat to the ground.
• Hold one leg below the knee, and pull it towards your chest.
• Hold, and then change legs.

Groin stretches

• Sit on the ground with your feet together in front of you, legs bent at the knees.
• Keep your back straight.
• Gently push your knees down with your elbows.
• Hold. Repeat.