How To Improve Your Cycling in Just 15 Minutes a Day
Following This Daily Program Will Help You:
✅ Feel stronger and more comfortable on the bike
✅ Reduce your risk of injury
✅ Correct muscle imbalances and get rid of knee, hip, and low back pain
✅ Accelerate recovery and increase range of motion
✅ Strengthen stabilizing muscles to increase power and speed
Dynamic Cyclist is designed to help you slowly develop muscle balance and stability—while improving strength and flexibility.
Ask these 3 Questions:
1. Do you sit for more than 3 hours per day?
2. Do you participate in highly repetitive activities like cycling?
3. Do your hamstring feel tight all the time?
If you've answered yes to any of these, then keep reading!
Most of us spend too much time sitting at a desk, which can lead to muscle imbalance:
-
Tight quads and hip flexors
-
Weak stabilizer and core muscles
-
Underdeveloped glute muscles
Think about this: If you bike for an hour and your average cadence (RPM) is 80, you have done nearly 5000 pedal strokes. During this time your hamstrings, quads, and hip flexors are in a very similar position to when you're sitting. They are working through a repetitive motion without ever fully extending. This is a problem because:
- The quads become the overdeveloped powerhouse for the pedal stroke, furthering muscle imbalance between the hamstrings and quads.
- The hamstrings, glutes, and core quickly fatigue and become inhibited. This means they are no longer supporting the chain, causing the low back to round and the pelvis to tip forward.
- Not only will this impact your efficiency, comfort, and aerodynamics, but it will eventually lead to injury.
Our Dynamic Method
Creating muscle balance needs to be done with intention. Through a combination of dynamic movements that both strengthen and stretch, and static deep-tissue stretches, our Dynamic Method will:
- Activate often unused muscle groups - we're looking at you, abs and glutes! Time to wake up those sleeping beauties and use them to counteract muscle imbalance.
- Stretch the shortened muscle groups - think quads and hip flexors. Looking back to the seated position, these muscles are constantly in a shortened position causing them to lose length over time. Time to stretch and roll these guys!
Take out the guesswork. With our easy-to-follow professionally guided videos, the hardest part is showing up on your mat.
TAKE A LOOK AT OUR PROGRAMMING
Easy-to-Follow Format. Designed by Cyclists, for Cyclists.
Daily Stretching & Mobility Program
Develop and maintain a healthy range of motion through a combination of static stretches and dynamic movements.
Monthly Strength Training
Correct muscle imbalances and strengthen supporting muscles so you can ride pain free.
Injury Programming
Address some of the most common injuries for cyclists through a combination of mobility and strength training.
Yoga - Recovery & Live Classes
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.
MEET THE COACHES
Stephanie - Certified Athletic Therapist, CAT(C) and Certified Pilates Instructor
Stephanie has a Bachelor in Physical Health and Education as well as a Bachelor in Applied Health Sciences. She's been a certified Athletic therapist for 6 years working with many cyclists. Her deep understanding of the body and her ability to clearly explain things is what made her perfect fit for our team.
Alisha - Certified Personal Trainer and Group Fitness Instructor
Alisha is a Certified Personal Trainer and coach with Dynamic Cyclist. She works with athletes in a variety of sports to build functional strength and stability. You'll see her leading you through the strength training routines as well as some of the mobility routines.
Jasper - Coach & 2006 Canada Ironman Champion
Jasper has been one of Canada’s most reputable endurance athletes for the past two decades. He brings his wealth of knowledge and endless energy to our 4 Dynamic Cyclist training plans.
"You will not be disappointed. It's the best thing I ever did for my cycling. It's taken all the pain away from cycling and from day to day activities!"
Connie J.
"I'd been doing yoga for many years and this program made all the difference. Very gentle and timed guidance make for 17-20 minute routines that have saved my aching back. Highly recommend!"
John G.
"I was skeptical about this at first, but thought I'd use the free trial to give it a go and I've been pleasantly surprised. I have a knee injury and have been working through the injury specific exercises. The program is well structured and straightforward, it's helping me hold myself accountable and experience results!"
Richard S.
Frequently Asked Questions
Memberships give you access to ALL of our video programming which includes:
- Daily stretching video routines
- 3 Month Strength Training Plan
- Injury Specific Programming: 6 weeks programs for Hip Pain, Knee Pain, Low Back, and Pelvic Tilt
Upon signing up and creating your account you'll be redirected to your membership area and you can get started right away! You can login and access your programming anytime through our website, or through the Kajabi content manager app.
The risk free trial is 7 days long. Cancel anytime during the trial and never be charged.
The Stretching & Mobility program includes 12 months of content, with new content being added all the time.
Our stretching routines use a combination of dynamic and static stretches to increase mobility over time while also strengthening the stabilizing muscles.
For the stretching program you will need:
- A yoga mat
- 2 yoga blocks (books work too!)
- A pole (or broomstick)
- Strap (or belt)
- A foam roller
- A massage or tennis ball
For the strength program you will need:
- A set of dumbbells (2-15 lbs)
- A set of mini bands
- A bench or something you can step up onto
Can't find the answer to your question? Email the team at [email protected]
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!
Get Started With Your Trial Today
Stop procrastinating and living with pain. Start today and unlock your full potential both on and off the bike!
ANNUAL
$85
PER YEAR
✔ Daily, easy to follow mobility videos
✔ 15 - 20 minutes in length
✔ 30% savings over monthly membership
✔ Instant access to ALL programming including: mobility and strength training, courses and training plans
✔ 7 Day FREE Trial
MONTHLY
$9.99
PER MONTH
✔ Daily, easy to follow mobility videos
✔ 15 - 20 minutes in length
✔ Instant access to ALL programming including: mobility and strength training, courses and training plans
✔ 7 Day FREE Trial
✔ Cancel anytime, no hidden fees or contracts
After your trial, membership is either $9.99/month or $85/year. No contracts or cancellation fees.