Are you tired of riding with pain?
Fix the Root of the Issue
- Eliminate knee, hip, and lower back pain
- Correct lower crossed syndrome and pelvic tilt
- Restore a healthy range of motion
- Increase power and effeciency
- Enjoy riding your bike for years to come!
It's all about muscle balance.
Although we recommend seeing a professional in your area for specific injuries, there are some injuries that are common among cyclists. Our four injury programs are meant to serve as a solution to the common nagging pain points most cyclists have.
Designed by our Certified Sports Therapist, each program is 2 months in length. This program includes daily videos that are easy to follow along with, and combines both mobility and strength movements. Depending on the program, we will tackles things like: a weak core, tension in the low back, loose/weak hamstrings, tight quads, weak adductors and tight/weak hip flexors.
Boost Speed, Strength and Endurance
Increased flexibility allows you to generate more power and promote efficiency of muscles through the increased speed at which proteins are synthesized in muscle fibres and improved position and posture.
Ride Pain Free
Everything in the body is connected, and as cyclists we demand a lot from on our muscles, joints and ligaments. Stretching not only combats adaptive muscle shortening, but also keeps connections strong, treating and preventing injury, improving functionality and longevity – keeping you riding for years to come.
Accelerate Recovery
Stretching reduces muscle soreness and stiffness by increasing blood flow, delivering more nutrients to your muscles and removing lactic acid and metabolites. Stretching also promotes whole body relaxation; boosting recovery, rejuvenation and adaptation by increasing the activity of the parasympathetic nervous system after exercise.
Adaptive Muscle Shortening Is Holding You Back
Our muscles are the engine by which we move, impacting every aspect of our bodies whether we realize it or not. Unfortunately, muscles do not naturally maintain their healthy or ideal range of motion on their own. In fact, it’s just the opposite. Muscles will change their functional resting length to adapt to the length at which they are habitually used or positioned.
This is bad news for cyclists.
As a culture we are spending more and more time sitting, which can result in weak hamstrings and glutes, with tight quads and hip flexors. This combination causes a rounded-forward posture with an anterior pelvic tilt. Unfortunately, time spent on the bike is more time in this hunched over position, which can make the problem worse. Not only will shortened muscles impact your efficiency, comfort, and aerodynamics on the bike, but they will eventually lead to injury.
The Shocking Truth of Adaptive Shortening
Adaptive shortening is muscle tightness caused by a muscle being forced to remain in a shortened position for a prolonged period of time. Whether it be on a bike, in a desk chair, or on the couch, the cumulative time spent in these positions have real consequences on muscle structure.
This shortening causes a reduced range of motion, a feeling of tightness in the muscles, and added stress on the connected tendons. However, most symptoms will not show up until the muscle has already shortened a significant amount. The results are postural distortion and the replacing of normal contractile elements with non-contractile tissue.
The Untapped Power of the Hamstrings
The other root of the issue for many cyclists is weak hamstrings. Running down the back of your leg, the hamstrings start at your hips and cross behind the knee joint. Their main job–extend the hip and flex the knee, two of the most important movements in the cycling motion. The upper portion of the hamstring plays a role in the down stroke, and the lower part is active in the up stroke. The muscle is affected in the following ways:
- The upper section of the hamstring muscles attached at the hip can become loose and weak.
- The lower section crossing behind the knee remains bent, and never fully extends.
- This is the portion that will become shortened and tight over time.
- The combination leads to muscle imbalance between the two ends of the muscles. This creates problems, stress, strain, and even serious injury, most common in the knee or lower back.
The Majority of Cyclists Have an Anterior or Posterior Pelvic Tilt
A Pelvic Tilt refers to a change in posture due to tightened psoas muscles, hip flexors and quads. The front of the pelvis either rotates forward, and the back of the pelvis rises, or the opposite can also occur, with the pelvis tilting backwards and the upper back rounding as a result. This leads to an increased curvature spine and upper back, and manifests with rounded shoulders, protruding stomach and weakened glutes and core muscles.
Unlock your full potential through our dynamic method.
Lengthening and strengthening the muscles, needs to be done in the right order, with balance and intention. Concentrating on one muscle before the other can actually add to the problem, rather than improving it.
This is why so many people give up when they don't experience results within the first few days. The reality is, lengthening the muscles takes time, but our plan will have you feeling the difference within a couple weeks.
While many of the exercises may be ones you already know, doing the movements in the right order and holding them for the right amount of time will make all the difference. Our goal is to help you unravel all the tissues including the muscle, fascia, connective tissue, and finally the joint itself.
Why stretching for 5 minutes before a ride isnβt the answer.
Knowing you have muscle imbalance is one thing. Knowing how to take steps to reverse it is another challenge altogether.
Most of us were taught that stretching for a couple minutes before exercise would help loosen the muscles and prevent injury, but this is not the case. Holding a static stretch for 10 seconds will do nothing to lengthen the muscle, and barely scratches the surface of what needs to happen in the structure of the muscle.
Life is busy, so for most of us the idea of stretching for an hour every day may be an unrealistic goal. That’s where we come in.
Our programming has been designed to make the most of your time, targeting problem areas in a specific sequence to attack muscles from a variety of angles. Muscles have to be unpacked and balanced in a particular way to have the desired result.
It is a combination of practices maintained over time that will help your muscles lengthen and sustain a healthy range of motion, especially as you age.
Program Length: Ongoing
Average Routine Duration: 20 minutes
Goal: Develop and maintain and healthy range of motion through a combination of static stretches and dynamic movements.
Program Length: 2 Months Per Program
Average Routine Duration: 20 minutes
Goal: Address some of the most common injuries for cyclists through a combination of mobility and strength training. Programs: knee pain, low back pain, pelvic tilt and hip pain.
Program Length: 3 Months
Average Routine Duration: 30 minutes
Goal: Correct muscle imbalances and strengthen supporting muscles so you can ride pain free. Two programs to choose from: 3 Month or 1 Month.
Program Length: 1 Month
Average Routine Duration: 30 minutes
Goal: Add some variety to your routine and switch things up with a 30 day yoga challenge, our mini roller series, or some long form recovery routines.
Program Length: 8 Weeks
Average Training Time Per Week: 7 hours
Goal: To improve overall cycling endurance, increase power, and master riding efficiency. Four plans available: Beginner, Endurance, Gran Fondo, and Climbing.
Average Lesson Duration: 10 minutes
Goal: To get you feeling confident and strong on the bike through a series of lessons and drills. Courses in: Confidence, Cornering, Stopping, Pedaling Technique, Cadence, Climbing.
"I love how easy to follow the videos are, they have made stretching every day simple and fast!"
Rob
"I could never get into yoga....but I love the Dynamic Cyclist stretching routines and how they target all the right places!"
Cindy
"I am coming off a back injury, and just started the Dynamic Cyclist stretch series. WOW! This is a great program! Thanks so much for taking the time to create it!"
David
"For everyone like me who lacks the discipline and know-how to stretch effectively, this is for you! The Dynamic Cyclist routines are simple and effective, and being able to do them from home is a huge bonus."
Michelle
GET STARTED TODAY
Stop procrastinating and living with pain. Start today and unlock your full potential both on and off the bike!
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Daily, easy to follow mobility and strength videos.
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15-25 minutes in length.
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Designed specifically for cyclists, by cyclists.
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4 Different injury programs tackling muscle imbalance
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Access to ALL bonus programming
With the 7 day FREE trail you will have access to ALL Dynamic Cyclist content including: a 3 month strength training plan, 4 on the bike training plans, skills courses and yoga for cyclists.
100% Guarantee - No Questions Asked Money Back Guarantee
Even if you forget to cancel, or for some reason you don't enjoy the content and community, we'll refund your last months payment right away. Just send us a quick email and no worries. We're here for the long term and will respect your choice!
Membership Pricing Options
Stop procrastinating and living with pain. Start today and unlock your full potential both on and off the bike!
ANNUAL
$85
PER YEAR
β Daily, easy to follow mobility videos
β 15 - 20 minutes in length
β 30% savings over monthly membership
β Instant access to ALL programming including: mobility and strength training, courses and training plans
β Lock in this low pricing for LIFE
β 7 Day FREE Trial
MONTHLY
$9.99
PER MONTH
β Daily, easy to follow mobility videos
β 15 - 20 minutes in length
β Instant access to ALL programming including: mobility and strength training, courses and training plans
β Lock in this low pricing for LIFE
β 7 Day FREE Trial
After your trial, membership is either $9.99/month or $90/year. No contracts or cancellation fees.
100% Guarantee - No Questions Asked, Money Back Guarantee
Even if you forget to cancel, or for some reason you don't enjoy the content and community, we'll refund your last months payment right away. Just send us a quick email and no worries. We're here for the long term and will respect your choice!