By Kyler Bradley (MI Moves) x Club Ride
Spring in Michigan is a tease, one day it’s a muddy thaw, the next it’s a pristine ribbon of singletrack calling your name. While we all spend the winter obsessing over tire pressure and drivetrain degreasing, the most important piece of equipment you own is the one sitting in the saddle.
As the owner of MI Moves in Traverse City, I see a lot of riders head into the season with "engine" fitness but "chassis" instability. If your body isn't ready for the physical demands of high-torque climbs and technical descents, you’re leaving power on the trail and increasing your risk of injury.
To get you ready for the fast-approaching spring (shop spring line), we’ve put together a "Physical Bike Maintenance" routine. These five movements are designed to build the specific strength, stability, and mobility required to handle whatever the Michigan terrain throws at you.
1. Goblet Squat
The goblet squat is more than just a leg builder; it’s a lesson in posture. By front-loading the weight, you’re forced to engage your core and keep an upright torso, the exact "stacked" position you need when pedaling hard or grinding up a steep climb.
- The Benefit: Builds quad and glute strength for sustained power while improving hip and ankle mobility to keep you efficient both in and out of the saddle.
- Pro Tip: Hold the kettlebell tight to your chest to maintain posture. As you descend, ensure your "knees track over toes" to keep your joints happy.
2. Single Leg Deadlift (Kickstand)
Cycling is inherently a unilateral (one-sided) sport, you’re constantly transferring power from one leg to the other. This "kickstand" variation allows you to focus on one leg at a time with a little extra balance support.
- The Benefit: Targets unilateral strength and control to ensure your pedal stroke is symmetrical. This strengthens the hamstrings and glutes, which is vital for force transfer and injury prevention.
- Pro Tip: Keep your hips square to the floor. Instead of "pulling" the weight up, focus on pushing the floor away with your standing leg.
3. Plank to Push-Up
On a bike, your core is the bridge between your upper and lower body. The plank to push-up is a dynamic movement that challenges your trunk to stay still while your limbs are in motion, simulating the act of controlling your bike over roots, rocks, or during heavy standing efforts.
- The Benefit: Improves shoulder and arm endurance for those long, aggressive descents and builds the core stability needed for rough terrain.
- Pro Tip: Minimal hip sway is the goal here. Exhale as you press up to help maintain that crucial core tension.
4. Superman with Overhead Reach & Floor Tap
Many riders suffer from "cycling slouch." This exercise targets your posterior chain and spinal endurance, training you to extend through the upper back.
- The Benefit: Builds back endurance to prevent slouching late in a ride and improves thoracic extension, which actually supports better breathing mechanics.
- Pro Tip: Lift with control, think "long," not "high". Keep your neck neutral and reach with purpose rather than using momentum.
5. Reverse Lunges
Lunges are the closest gym approximation to the actual pedal cycle. The reverse version is specifically chosen because it’s easier on the knees than forward lunges while still loading the hips through a full range of motion.
- The Benefit: Improves hip control and balance, which is especially useful for climbing and technical standing efforts.
- Pro Tip: Step back softly and keep your weight centered through your front heel. Maintain a tall torso to reinforce your riding posture.
Ready to Roll?
Your bike is ready for spring, make sure you are too. Incorporating these moves into your weekly routine now will pay dividends when the trails finally dry out in the coming months!
See you on the trail!
