The Best Warmups to do Before Every Winter Ride

Winter riding can be incredible – the crisp air, empty roads, and the satisfaction of pushing through when most people are staying indoors. But, let’s be real: heading out into the cold without warming up is just asking for stiff muscles and a not-so-fun start to your ride. A proper winter warmup can make all the difference, and with a few smart moves, you’ll be ready to ride smoothly, even when the temps are down.

Velowave electric bikes can add that extra thrill to your winter cycling adventures, but a good warmup is key to keeping muscles loose and performance sharp. Let’s dive into the best warmups to do before every winter ride, broken down into steps that will get you moving the right way, from loosening up to that final stretch.

Wake Up Your Joints – Loosen and Move First

The first step is all about getting your joints moving with gentle exercises to build some warmth.

• Neck Rolls: Drop your chin to your chest and slowly roll your head in a full circle. Go one direction, then the other. Go for about 30 seconds on each side.
• Shoulder Circles: Hold your arms down at your sides and roll those shoulders backward in big circles. Then reverse, going forward. About 10 circles each way should do the trick.
• Ankle and Wrist Rolls: These might sound minor, but don’t skip them! Stand on one foot and rotate your other ankle, then switch. Do the same with your wrists – they’ll thank you once you’re gripping those handlebars in the cold. A quick 20–30 seconds on each joint should be plenty.

Get Those Muscles Moving – Dynamic Stretching

Now that your joints are warmed up, it’s time to get those major muscle groups going. These dynamic stretches are designed to wake up your body without causing strain.

• Leg Swings: Standing next to a wall or sturdy surface, swing one leg back and forth as high as it’ll go. Do 10–15 swings on each side. This loosens up your hips and hamstrings, so you’re less likely to feel stiff once you’re pedaling.
• Lunges with a Twist: Step forward into a lunge, and as you do, twist your torso in the direction of your forward leg. It’s a two-for-one move that stretches your hips and activates your core. Do 10 on each side – you’ll be feeling those muscles wake up in no time.
• High Knees or Skipping in Place: Either of these will get your blood pumping in a flash. Aim for about 30 seconds, bringing those knees up high to activate your core and get your heart rate gently climbing.

Boost Your Cardio – Short and Sweet

At this point, you’ve woken up your joints and warmed up your muscles. Now, let’s get that heart rate up a bit with a mini cardio burst to raise your core temperature. Just 1–2 minutes of these exercises will keep you from shivering when you start your ride.

• Jumping Jacks: It’s simple but effective. 30 seconds to a minute will get your whole body moving and bring up your core temperature without wearing you out.
• Butt Kicks: Stand with feet shoulder-width apart and kick one heel toward your glutes, alternating back and forth for 45 seconds. This isn’t just cardio – it also helps stretch and warm up your quads, which will thank you later on in the ride.

Core Activation – The Key to Stability

When you’re out in the cold, keeping your core warm and engaged is essential. These moves will help keep you balanced.

• Plank with Shoulder Taps: Get into a plank position, then lift one hand and tap your opposite shoulder. Keep alternating sides for about 20 taps. This helps build stability in your core and shoulders, which will help your posture when you’re riding.
• Bird Dog: On all fours, extend your right arm and left leg out straight, then switch. Do 10 reps on each side. It’s simple but activates your core and back, building strength and balance for the road ahead.

Final Stretch – Keep It Flexible

We’re almost ready to go, but a quick stretch of the calves and hamstrings is a smart way to prevent any post-ride tightness. Take a minute to finish with these quick moves.

• Standing Calf Stretch: Stand a few feet from a wall, place one foot behind you, and press your heel down. Hold for 20 seconds, then switch sides. You’ll feel the stretch in your calves – they do a lot of work in cycling, so this one’s essential.
• Forward Fold: With a slight bend in your knees, reach down toward your toes. Hold for 15–20 seconds to gently stretch your hamstrings. Even if you can’t reach the ground, this move loosens the back of your legs and keeps them comfortable for the long haul.

Bonus Tip: Dress in Layers, Smartly

Once you’re warmed up, the key is to maintain that warmth without overheating. Winter cycling gear is all about layers. Start with a breathable base layer, add insulation for warmth, and top it off with a windproof jacket. That way, you can adjust easily if you warm up too much during your ride.

There you have it! With these warmups, you’re not just ready to ride – you’re ready to enjoy every bit of it.