The Dynamic Cyclist Method

 (541 ratings)  -  7,963 people use Dynamic Cyclist in their daily routine

Do you spend the majority of your day sitting? 

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 a 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 muscle imbalance impact your efficiency, comfort, and aerodynamics on the bike, but they will eventually lead to injury.

A 2016 study by the Journal of Sports Science found that recreational cyclists have a high prevalence of knee and lumbar injury as well as neck and shoulder pain, potentially a result of a lack of mobility and improper posture. One common pattern of dysfunction of the lower limb kinetic chain is the inability to properly utilize the gluteal bulk while maintaining a proper lumbar-pelvic position and controlling dynamic knee alignment. Weak hamstrings and stabilizing core muscles combined with tight quads can cause the pelvis to tilt, creating a collapsing through the spine and a rounding forward of the shoulders. To correct this posture, cyclists have to first release tension in tightened muscle through a combination of dynamic and static exercises, then work to strengthen the supporting and inhibited muscles. 

To see if our method is right for you, do any of these sound familiar? 

• Work at a desk all day
• Weak & sore hamstrings
• Tight hip flexors & quads 
• Knee Pain 
• Lower back pain on and off the bike

The Dynamic Cyclist Daily Program is the perfect practice to help you slowly develop mobility and stability specific for cyclists. It can be overwhelming to start a new plan or try go to a yoga class with a limited range of motion, but by moving dynamically and mindfully, you can open up tight areas of your body in a safe and stable way. 

Our Athletic Therapist, Stephanie, will walk you through step-by-step each of the poses and movements in that days routine. Our coaches detailed instructions allow you to follow along without having to keep your eyes glued on the screen. You can complete the programming at your own pace in the comfort of your home in a time and cost effective manner. 

As a Dynamic Cyclist Member, you'll get: 

• A daily mobility program that includes one 15-20 minute routine per day, with new content being added all the time. The programming progresses with you as you move through the months. 
• Each routine is designed to make the most of your time 
• Access to all of our injury specific programming including: Foot Reset, Knee Pain, Low Back, Pelvic Tilt and Hip Pain. These programs combine mobility and strength movements to correct the underlying causes of these injuries. 
• Strength training - various programs ranging from 1-3 months 
• 4 Training Plans by Coach Jasper Blake: Beginner, Build Endurance, Gran Fondo, and Love the Climb

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