What do Tadej Pogačar and top physiotherapists agree on? Pre-ride activation and post-ride exercises aren’t optional—they’re essential. In this episode, we dive into the evidence-backed routines that can unlock better performance, reduce injury risk, and keep you riding strong as you age. From mini-band glute work to post-ride stretches that release your hips and back, this is your practical guide to staying fast, mobile, and pain-free on the bike.
Whether you're 35 or 65, these simple protocols can make a big difference. We explain why “glute doping” is real, what the science says about warm-ups, and which stretches actually matter. Add this to your ride prep—and you might just ride like a pro
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0:00 Intro
1:50 Is Stretching Pre Ride Really Needed?
3:20 Is A Slow Warm Up On The Bike Not Enough?
5:30 The Science Behind Stretching & Activation Exercises
6:30 Stretching For Injury Prevention
8:08 Under Activated Glutes & How It Affects Your POwer On The Bike
9:00 The Exact Exercises You Need To Do Pre Ride
14:24 The Benefits Of Post Ride Stretching
20:35 The Exact Exercises You Need To Do Post Ride