Sag Harbor - As you get your bike in proper working order to get the most out of it, so too should you get your body prepared for the coming active months. The following exercises will help you get stronger and more flexible for the demands of bike riding, and will minimize the chance of injury. Remember to check with your healthcare provider before beginning an exercise program, or visit your physical therapist if you have any questions about current injuries to your hips, knees or lumbar spine.

Since the majority of power is provided to the pedals via the Gluteals (buttock muscles) and Quadriceps (Front thigh muscles) it makes sense to begin with these groups. The following exercises will target the "Glutes" and "Quads" to make pedaling more efficient and protect the knee joint.

The "sit-stand" exercise is done from the edge of a chair, with knees over ankles, from sitting, lean forward, stand without using your hands, and then lower back down slowly, without using your hands. Avoid the knees "kissing" together, and do not allow the knees to go forward past the toes. Begin with 10 to 15 reps, increase to two to three sets before adding in weights to progress the resistance.

The "bridge" is done in lying, lifting the buttocks off the floor again without using the hands. An advanced version can be done with one leg extended, using the other leg to elevate the hips.

Begin with 10 to 15 reps and progress to 10 reps on each side, two to three sets.

The "lunge" is a combined balance and strength exercise, where you begin with one leg forward, one leg back. Both knees bend simultaneously, while keeping your back straight. Aim for a 90 degree bend, then return to standing. As you advance, you can use weights to increase the resistance on your legs, but begin this without weights initially. Begin with five to eight reps on each side, increasing to two to three sets to the fatigue point, reaching 15 reps.

Core strength entails the ability to maintain a neutral position on the bike for sustained periods of time, and the "plank" exercise can help develop such stabilizing strength. You can begin this in a modified position with the knees touching the floor, and progress to the position shown. Begin with 10 to 30 second holds, three to five reps, building to hold for a minute, two to three reps.

Stretching is an integral part of exercising, and should be done frequently to maintain muscle flexibility and joint range of motion. Stretches should be done when warmed up, not before exercising, and stretches should be maintained for low intensity loads and long durations for best results; 30 second stretches, three to four reps are sufficient for a muscle to lengthen, and these stretches should be done after you ride, when your muscles are more responsive to stretching.

Quadriceps stretching can be done standing, reaching back for your ankle and drawing it towards your buttock, or lying on your belly, using a rope for assistance.

Hip flexor stretching can be done kneeling in a lunge position, while you move your pelvis forward to get a stretching in the front of the hip. These muscles tend to get tight from sitting as well as from cycling, so will benefit from the extra attention.

Standing calf stretch is as it says, a stretch that focuses on your calf muscles and the back of the leg, another group of muscles that get a good workout while cycling, and will feel better following some stretching practice.

Remember, easy does it as you begin your spring cycling program; just as you will get more mileage out of your bike if you attend to its needs, the same goes for your body. Strengthening and stretching three to five times weekly in conjunction with your bike riding will keep you fitter and faster for longer!