Why Cyclists Need to Stretch!
Here’s what most cyclists don’t know that's keeping them from riding better, longer & faster
You love to ride your bike… usually.
All you want is to saddle up and go for a ride…
Letting the wind rush against your face as the adrenaline pumps through you…
Each powerful stroke taking you further and further away.
But in place of joy and anticipation, there are days when you feel the slight quivers of dread instead.
You want to ride longer, but your back tightens up an hour into the ride…
Your hips feel like a rusty hinge that stops you from being able to bend as low as you need to go…
You pop an anti-inflammatory to help battle the pain in your knee…
And the tightness in your quads and hamstrings makes the entire ride totally uncomfortable.
You find yourself struggling to keep up on group rides…
You’re constantly stopping to give your muscles and joints a break…
And eventually, you start to ride less and less and less.
That’s not what you want.
What you actually want... is that sense of accomplishment you get after finishing a long, sweaty ride…
That feeling of power from having propelled yourself across great lengths of time and space…
And the confidence boost you get as your body floods with those feel-good endorphins.
So how do you get back to that?
You’ll Continue To Suffer In The Saddle If You Don’t Know What Muscle Adaptive Shortening Is
Basically, if you don’t use it—you lose it.
That’s because your muscles adapt to whatever you use them for.
Let’s take your job as an example:
If you sit all day at a desk, that's a position that actually engages your hip muscles. However, you’re not using their FULL range of motion. After 8 hours a day of this position, your muscles get used to being engaged only part way and that limited range of motion becomes your norm.
Scientifically, what has happened is that your muscles have shortened to the length at which they are being habitually used.
When cycling, your muscles also don’t use their full range of motion. Pedaling loads the same muscle groups repetitively to a shorter range of motion which causes your muscle fibers to shorten to where they are being used.
If you’re suffering from:
❌ Tight hamstrings
❌ Tight hip flexors
❌ Sore quads
❌ Knee pain
❌ Back pain
It’s all because of the most important muscle in your body (that you’ve probably never heard of)
It’s called the psoas (pronounced so-as). It’s the muscle that connects the lower body to the upper body and it’s used in almost every single movement you make. From putting on your bike shorts to walking outside to pedaling down the road.
The psoas creates a neutral pelvic alignment which stabilizes the hips while supporting your lower back and core. But when the psoas is the victim of Muscle Adaptive Shortening, there are serious consequences in almost every part of your body, showing up as a pelvic tilt.
89.2% of cyclists ride in pain because of this. Are you one of them?
Most cyclists have an Anterior Pelvic Tilt caused by Muscle Adaptive Shortening of your psoas.
When the front of the pelvis rotates forward, the back of the pelvis rises, leading to a change in your posture.
You’ll see and feel an increased curvature on the lower spine and upper back…
Leading to rounded shoulders, a protruding stomach, and weakened glutes and core muscles that affects your performance on the bike.
You end up spending less time riding...
Because you’re spending more time in recovery.
Every ride takes a bit longer as you need to stop mid-ride to give your body a break…
And a negative thought train pummels through your mind as you pull up the rear of your group ride:
“I’m so weak. I can’t keep up. I’m holding everyone back.”
But it’s not you that’s holding them back. It’s your shortened muscles that are holding YOU back.
How to unlock your full potential—without wasting your time
Chances are, even if you didn’t know WHY you were doing it, you realized that increasing your flexibility would help with your problems.
So you decided to create a DIY stretching routine…
Which took a fair bit of research…
And still left you wondering if you’re doing the right stretches for better performance.
You’re not really sure what you’re doing or why…
And before you know it a couple days go by…
Then entire months go by where you don’t do ANY stretching at all—landing you right back at square one: with bad posture, an aching body, and less capability on the bike
But perhaps following a Yoga class could help you stick with it.
The poses feel good. Your muscles are stretching and lengthening…
But you have this nagging voice in the back of your head:
“Are these poses helping me with my SPECIFIC issues on the bike?”
And besides, you’d rather just get to the point, without all that guru-spiritualism.
You don’t need to be one with the universe, you just need to be one with your bike.
And that’s where the Dynamic Cyclist Daily Stretching & Mobility Program comes in.
Finally, a cycling-specific program that helps increase your flexibility for better on-bike performance
You’re probably not a physiotherapist. Or an athletic therapist. Or a personal trainer.
But we are.
We are also cyclists.
Like you, we struggled to make stretching a daily priority. We knew if we did that we would:
✅ Be able to bend further and get lower on the bike
✅ Have increased aerodynamics for a faster, more efficient ride
✅ Stop eating the dust of other cyclists
✅ Get back our sense of pride from riding longer, farther, and harder
✅ Become fitter and reduce the risk of injury
✅ Enjoy the ride again
So we decided to pool all our expertise and create a program that would help keep us accountable and on track.
Like having a physiotherapist in your pocket 24/7— but a lot less expensive.
The key to fixing muscle imbalances is something we call “The Sequential Method” which is the order in which each exercise is done.
To lengthen your muscles properly, you need to stretch them in the right order. Concentrating on one muscle before the other can actually make those muscle imbalances worse, rather than better.
Even though you might know many of the stretches for cyclists in our program, with our guided instructions, created by certified professionals, you never have to worry that:
- You’re doing them in the wrong order
- You’re doing them for the wrong amount of time
- You’re doing too much
- Or doing too little
Our unique sequential method targets the muscles prone to adaptive shortening for cyclists, especially the psoas, with daily routines to correctly and safely lengthen your muscles.
The fool-proof way to make stretching part of your daily routine
We take all the unknowns out of your stretching routine—and replace them with a program that will keep you on track.
And it’s all accessible to you 24/7 with easy-to-follow, no-nonsense routines that track your progress over time.
It’s as easy as:
- Click play
- Follow along
- You’re done!
DAILY STRETCHING & MOBILITY PROGRAM
Develops and maintains a healthy range of motion through a combination of static stretches for cyclists and dynamic movements.
What you get:
- A new routine every single day
- 20 minutes each
- +30 extra routines for maintaining
+ BONUS PROGRAMS!
Become a Dynamic Cyclist member today and we’ll also give you access to an additional 5 comprehensive programs + EXTRA content
Not only will you have access to a new stretching & mobility routine every single day of the year…
There are FIVE other complete programs included with your membership + new bonus content added weekly and monthly.
INJURY SPECIFIC PROGRAMMING
Addresses the most common injuries for cyclists through a combination of mobility and strength training.
Average Routine Duration: 20 minutes
Includes 6 programs:
- Low Back (58 workout routines)
- Knee (44 workout routines)
- Pelvic Tilt (44 workout routines)
- Hip (44 workout routines)
- ITB (7 workout routines)
- Foot (5 workout routines)
STRENGTH TRAINING
Corrects muscle imbalances and strengthens supporting muscles so you can ride pain free.
Average Routine Duration: 30 minutes
Includes 3 programs:
- Intermediate Program (36 workout routines)
- Advanced Program (36 workout routines)
- Body Weight Mini Series - Choose from either the core focus routine or the whole body routine. (5 videos)
BONUS PROGRAMMING
We’re constantly adding new things to our library. With your membership, you get access to all EXTRA BONUS content, including:
- Pre-Ride Warm Up (1 routine)
- Yoga For Cyclists (13 routines)
- Long Form Recovery (2 routines)
- Pilates For Cyclists (Ongoing live classes)
- + more content added regularly!
TRAINING PLANS
Improves overall cycling endurance, increases power and will help you master riding efficiency.
Average Training Time Per Week: 7 hours
Includes 4 programs:
- Beginner - 8 weeks (56 routines)
- Endurance - 8 weeks (42 routines)
- Gran Fondo - 8 weeks (54 routines)
- Master The Climb - 4 weeks (24 routines)
ROLL & RELEASE
Helps you release tension in your muscles and aids in a quicker recovery.
Average Duration Of Each Series: 20 minutes
Includes 2 programs:
- The Foam Roller Series (9 exercises)
- The Massage Ball Series (7 exercises)
SKILLS COURSES
Helps you feel confident and strong on the bike by teaching you the skills you need to know with drills to help you improve and implement those skills.
Average Lesson Duration: 10 minutes
Includes 6 courses:
- Climbing (7 videos)
- Pedaling Technique & Cadence (8 videos, 3 drills)
- Clipping In (3 videos, 1 drill)
- Cornering (6 videos, 2 drills)
- Stopping (5 videos, 3 drills)
- Confidence on the Road (4 videos, 3 drills)
Access All Programs Anytime & Anywhere Using the Dynamic Cyclist Mobile App
Download the Dynamic Cyclist mobile app to easily follow along with routines and track your progress on your mobile device or tablet
☑️ Supported devices: iOS and Android
☑️ Download videos for offline viewing
☑️ Custom calendar feature - set up your own schedule and reminders
☑️ Star favourite classes so you can come back to them later
☑️ Filter video by length to easily find classes that fit into your schedule
☑️ Cast to your TV with one click
☑️ Search tool to quickly find what you're looking for
For less than a dime a routine, you’ll get:
- 882 routines & lessons
- 289 hours of training/guided content (and growing!)
- 20 minute average routine length
- 6 complete programs
- + new content added weekly and monthly
- available anytime and anywhere — access all programs using your phone, tablet, or computer
Impressive transitions from cyclists across the world
Brad T.
Australia
(Member for 8 months)
Before:
❌ Couldn’t get low on the bike
❌ Tight hamstrings and hips
limited training sessions
After
✔️ Completed the Australian 3 Peaks Challenge (a 13 hour, 235km race
with 4,500m ascent)
✔️ Puts more hours into riding
and training
5 STARS!
"I had very tight quads and what was probably a lot of muscle imbalances in my legs and back caused by too much riding and not a lot of anything else. I've been using the programming pretty much daily and looking back, I've made a massive improvement in my level of flexibility. I recover faster, feel fitter, can last longer and as a result my mood is much better.” - Brad.
Anders F.
Norway
(Member for 2+ years)
Before:
❌ Back tightened up too quickly
for long rides
❌ Needed multiple recovery days
between rides
After:
✔️ Doesn’t feel discomfort on long rides
(+200 km)
✔️ Spends more time riding
than recovering
EASY TO STAY ON TRACK
“The best part is not having to worry whether I'm even doing the right thing! All I have to do is show up once a day and follow along, with the confidence that the stretching routine is designed by people who know what they're talking about, leaving me to focus my mental energy elsewhere! But what I really love is how easy it is to do - crank up the iPad, roll out the mat, do what you are told for 20 minutes - job done.” - Anders.
Mark W.
United States
(Member for 1.5 years)
Before:
❌ Couldn’t maintain a neutral spine
using the drops
❌ Knees hurt from
tight hamstrings
After:
✔️ Increased average speed
on daily ride
✔️ No stiffness in the mornings
or after rides
CONVENIENT
“If I have to think about this stuff, it won't happen. And if I have too many choices as to what to do, I will spend more time trying to decide than exercising. Instead, I can get up, launch the site, resume my course and follow along. The routines are engaging, the right length and not overly technical. They have been key to enabling me to incorporate stretching into my daily routine - and that is what has enabled me to keep on top of my performance.” - Mark
Take a 7 day test ride—for free.
With the 7 day FREE trial, you will have access to ALL Dynamic Cyclist content:
☑️ 395 stretching & mobility routines
☑️ 202 injury & recovery routines
☑️ 4 cyclist training plans
☑️ 2 strength training programs
☑️ 2 bodyweight mini series strength programs
☑️ 2 roll and release programs
☑️ 6 skills courses
☑️ BONUS content added weekly & monthly
If, for any reason, after checking out all this content, you decide you don’t want our team of professionals to guide you back to better mobility, simply cancel your membership before the 7 day free trial is up.
100% Satisfaction Guarantee:
Cancel Anytime, No Questions Asked & No Cancellation Fees
Even if you forget to cancel or for whatever reason you don’t feel like every part of your body is performing better on the bike, simply send us an email and we’ll refund your last month’s payment right away, no questions asked.
ABOUT DYNAMIC CYCLIST
Dynamic Cyclist began in 2017 with the creation of our daily stretching and mobility program. Our team has grown over the past 3 years as we have worked with our members to provide ongoing injury prevention and training specific for cyclists, as well as strength training and on the bike training plans.
Our team is based in Kelowna, BC, Canada and is made up of a small group of athletic therapists, coaches, and weekend warriors who want to ride pain free!
Meet Stephanie - Certified Athletic Therapist, CAT(C)
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. Her deep understanding of the body and her ability to clearly explain things is what made her perfect fit for our team.
Meet 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.
Meet Cory - Dynamic Cyclist Coach
Cory has an Honors Bachelor Degree in Kinesiology and uses his extensive knowledge and experience to help his athletes understand the “why” behind training principles and techniques. He brings over 20 years of training experience to the team, and offers 1-on1 coaching to our members.
Meet Jasper - Dynamic Cyclist Coach
Jasper has been one of Canada’s most reputable endurance athletes for the past two decades. He brings over twenty five years of real life experience to the programs he creates and delivers them within a structure that is easy to understand and makes sense.
Frequently Asked Questions
Starting immediately after you sign up, you’ll be given access to ALL programming in your membership account. You can access it anytime on any device—your phone, laptop or computer through the Dynamic Cyclist website or by downloading the Kajabi content manager app. All you have to do is show up, click play, and follow along.
For the Stretching & Mobility Program, you will need:
- A yoga mat
- 2 yoga blocks (books work too!)
- A pole (or broomstick)
- A strap (or belt)
- A foam roller
- A massage or tennis ball
For the Strength Programs, you will need:
- A set of dumbbells (2-15 lbs)
- A set of mini bands
- A bench (or something you can step up onto)
The Stretching & Mobility Program includes 12 months of content; however, there are 5 other programs ranging from a few days up to 3 months each. Plus there is new content added regularly so you will always be able to continue progressing and building on what you've already done.
Dynamic Cyclist is for you—if you:
-
Suffer from weak/tight hamstrings, hip flexors, or quads...
-
Want to get rid of knee, hip and lower back pain...
-
Need to correct muscle imbalances and pelvic tilt...
-
Are tired of being held back by a limited range of motion...
-
Want to sit more comfortably on your bike...
-
Don’t have the time or expertise to create effective routines...
-
Aren’t sure what and how to stretch for better performance on your bike...
-
Need a structured program to hold you accountable...
-
Struggle to make stretching part of your daily routine...
-
Want to ENJOY riding your bike for years to come...
Ride pain free.
Spend less time thinking about what to do—and more time in the saddle—using our unique sequential method for a better, faster, longer ride.
ANNUAL
$85
PER YEAR
✔ Daily stretching & mobility routines
✔ 20 minute average routine length
✔ 6 full programs including: injury, mobility, strength, recovery, training, & skills
✔ 289 hours of training/guided content
✔ Instant 24/7 access
✔ 100% money-back guarantee
✔ 7 Day FREE Trial
✔ No membership price increases—ever!
✔ 30% savings compared to monthly membership
Yes—I Want To Ride Pain Free!
MONTHLY
$9.99
PER MONTH
✔ Daily stretching & mobility routines
✔ 20 minute average routine length
✔ 6 full programs including: injury, mobility, strength, recovery, training, & skills
✔ 289 hours of training/guided content
✔ Instant 24/7 access
✔ 100% money-back guarantee
✔ 7 Day FREE Trial
✔ No membership price increases—ever!
Yes—I Want To Ride Pain Free!
After your trial, membership is either $9.99/month or $85/year. No contracts or cancellation fees.