For those of us becoming more active now that nice weather is here, riding a bicycle can be a good form of exercise. An average person biking at 12-14 mph. will burn 633 calories an hour!! This is a higher amount of calories burned than walking, golfing, canoeing or mowing the lawn! The only common activity that will burn more calories is running.
The muscles most used when riding a bike are the large quadriceps muscle in the front of the thigh and the large muscle in your butt – the gluteus maximus.
If we are just starting out on our bikes for the first time this year, or especially if it has been even longer, these muscles may complain (in the form of “burning” while riding +/or soreness the next day or two). If you build up their strength, they are less likely to “complain.” For both of these muscles, you can stand sideways to a stair, put the closer leg/foot up on the step and keep it there. Then raise your body up to that level and down repeatedly (30-50 repetitions is a good goal!).
It is also good to stretch the quad muscle, especially AFTER riding. To do this, reach behind you when you are standing, grab your foot (or shoe or pant leg) and pull it up toward your butt while standing up tall. You want to hold this stretch for at least 10 seconds and do it 2-3 times.
Another good stretch after biking is the standing backbend. Since you will have been bent over for an extended period, you want to reverse that by leaning backwards, with your hands on your hips for leverage and repeat it 5-10 times. This will reduce lower back strain.
Of course, these exercises could be modified if you are unable to do them. If that is necessary, contact your favorite Certified Personal Trainer or Physical Therapist!