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Cyclists: Optimise Your Performance, Train Efficiently and Prevent Injury with Specialist Physiotherapist


Get free online videos, exercises and training advice with our Specialist Cycling Physiotherapist including how to optimise your bike set up.


Cycling Training and Biomechanics


Free Online Physio Videos

If you are a cyclist these videos are for you. Our Specialist Physiotherapist will guide you through exercises specific to cycling that you can do on your bike, in the gym, at home or even at your desk. Simply put video 83 into the search tool to learn about bike set up, then check out the other videos described below or within the cycling category.


Bike Assessments

One to one bike assessments with our Specialist Cycling Physio are essential if you have any pain and highly recommended if you want to improve performance and prevent injury. Adjustments will be made to your body position, to the bike itself and advice on training programmes and drills will be given.


Bike and body adjustments

Due to the highly repetitive nature of cycling even small adjustments to the position of your body on the bike and the bike itself can make huge differences to pain and performance. Here are some of the key areas:


Your Knees

Knees should track over the centre of the feet or an imbalance can occur in the quads muscles causing pain in the knee cap, tendons and surrounding structures. Look down at your knees and make sure your knee is pointing over the second or third toe.


Your Seat Position

If too high the pelvis will move from side to side reducing power and causing back, knee and hip pain. If too low you lose lever length and power plus increase loading and potential damage to the knees. With the pedal in its lowest position the knee should be slightly bent.


Your Feet

Incorrect foot posture can cause imbalances in the leg and back muscles causing loss of power, knee, back and hip pain. This can be corrected with insoles, cleat wedges and by adjusting cleat angle.


Exercises and Stretches

Put the video numbers into the search tool above or go to the videos section to find all the cycling exercises. 


Train Your Lower Back and Hips

If you don’t flex from the hips enough or your deep core muscles are weak the back will hunch too much causing back pain and poor gluts power. Train hip flexion with videos 06 and 47 and deep core muscles with videos 07, 08 and 01-04.


Improve Your Neck, Shoulder and Arm Position

Problems here can also cause pain, pins and needles and numbness in the arms, hands, head neck and shoulders. Keep the neck elongated, the chin tucked in the elbows slightly bent and don’t hunch your upper back. Exercises to mobilise the upper back will help. Videos 66 and 67.


Learn How to Stretch and Self-Massage

Only ever statically stretch after cycling, not before or during because research shows that there is no benefit and it may have negative effects on injury risk and performance. Our videos show you stretches and foam roller technique. Start with stretches 54, 55, 58 and foam roller 50, 51 and 53.


I hope you have found this useful, please get in touch if you have any comments or queries. For loads more advice on cycling training and common cycling injuries as well as lots more videos with stretches, exercises and drills go to our website. To book a cycling assessment, physiotherapy, osteopathy or sports massage email info@octopusclinic.com or call 02075838288.

… and don’t forget to share with any cyclists you know.

Thanks! Lucy


Lucy Macdonald

Chartered Physiotherapist


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