fbpx
Events > Spoketober Challenge
October 1 – 31, 2020

 

If “magic hour” was a month, it’d be October. That’s why we’re bringing you Spoketober—our very own celebration of the freedom, fun, and exhilaration of cycling—in the heart of autumn. We’re challenging you to take daily rides through the 31 days of October. The more you pedal, the closer you get to winning awesome prizes and earning exclusive fundraising rewards. The best part: your October cycling journey powers free, accessible public bike education programming.

REGISTER
Anywhere you ride, however you move. Go the extra mile to keep free bike education alive.

Our passion for cycling unites us on a fundamental level. The love of the ride transcends borders, language barriers, and cultural differences—it’s a pastime and a lifestyle with the power to bring us together even when we face unprecedented difficulties.

 

Bike New York is launching the virtual Spoketober Challenge to connect our vibrant community of cyclists. It’s a month-long celebration made to keep you in touch with your bike, your fellow riders, and the singular joy of seeing life from behind the handlebars. We’re inviting folks near and far to take a ride every day in October in the name of wellness, camaraderie, and good old-fashioned fun.

 

$15 for general registration  |  $10 for Bike New York Members & Volunteers

Fee waived for 2020 TD Five Boro Bike Tour registrants

 

 

TAKE ON THE CHALLENGE

As your autumn cycling adventure rolls on, you’ll have the chance to compete for phenomenal prizes and earn exclusive bike gear. We hope that spending time in the saddle each day will keep you feeling good; just by registering, you’re doing good through your support of our critical bike education services.

 

When the road gets rough, we ride together. Take on our Spoketober Challenge and see what amazing things you can accomplish.

Move over, pumpkin spice–we’ve got a better treat for you this fall.

 

 

IMPORTANT DETAILS

 

  • The Spoketober Challenge runs from October 1–31, 2020
  • $15 per general registration; $10 for Bike New York Members and Volunteers
  • Entry fee waived for 2020 TD Five Boro Bike Tour registrants
  • Participate from anywhere in the world
  • All riders must have their own smartphone and email address to track their progress
  • Earn points each day you log at least 5 miles in a single ride
  • Compete for the chance to win prizes and fundraise for exclusive bike gear
  • Ride solo, with your family, or on a virtual team

SPONSORS

Trek NYU Langone Health Primal Wear New Belgium Brewing Company Nuun Clif Bar Kryptonite
Together we ride.

How To Participate

When October’s chill sets in, that’s when your ride life really heats up. Your three main objectives during Spoketober are:

  • Ride every day. Or almost every day. Build quality time with your bicycle into your October schedule and spend as much time on your bike as you’d like. Every time you log at least 5 miles in a single ride, you’ll earn points toward the chance to win prizes (with a limit of 100 points per day once you hit 5 miles of ride time).
  • Tell the world about your journey. Spend one month riding and you’ll boost Bike New York’s efforts to carry out our mission every day of the year. Supercharge your Spoketober by turning it into a fundraiser. We’ll provide all the tools you need to easily engage your supporters. Hit donation milestones and you’ll automatically earn exclusive Primal Wear cycling apparel.
  • Have a wicked awesome time. Setting daily goals is an instant motivational mood boost, and your bike couldn’t be happier to go along for the ride. So saddle up and find yourself a new adventure or two—spoketacular things are ahead.

In order to participate, you’ll need a smartphone with two apps installed and running: your preferred fitness tracking app, such as Strava, Fitbit, Garmin, Apple Health, or Google Fit, and Kilter Rewards, your ‘home base’ app that logs the points you’ll earn throughout the Challenge.

STEP 1: Register

Sign up for the Spoketober Challenge at this link. The cost of entry is $15.

 

If you registered for the 2020 TD Five Boro Bike Tour, your entry fee will be waived—a token of our appreciation for your support of our mission. You’ll receive information about how to claim your entry at the email address you used to register for the Tour.

 

Bike New York Members and Volunteers, keep an eye out for an email containing a special registration discount just for you. Email membership@bike.nyc or vols@bike.nyc with any questions.

 

Got questions about how to sign up your family or a team of riders? Check out our FAQ page for details.

STEP 2: Download Kilter Rewards

Once you register, you’ll receive a confirmation email from Bike New York outlining the step-by-step instructions you’ll follow to get started with Kilter Rewards—a.k.a. the app we’re using to run our Challenge leaderboard and log your points. Use these instructions to download the app, create your account, and join our Spoketober Challenge virtual event.

STEP 3: Sync Your Apps

Once your Kilter Rewards account is up and running, connect it with your preferred fitness tracking app in three easy steps:

  • In the Kilter Rewards app, select Profile
  • Tap Connect Devices
  • Choose your preferred app from the options and tap Connect

STEP 4: Get Out There and Ride

Hop on that bike and trick-or-treat yourself to a daily dose of pedal therapy!

Earn Points As You Pedal

Every day that you log at least 5 miles of riding time in a single shot, you’ll earn 100 points within Kilter Rewards.

 

Throughout the month, we’ll alert you of flash challenge opportunities to earn extra points, all while keeping your quality time with your bike exciting and engaging. Watch your point score grow and see where you land on the Leaderboard in the Kilter Rewards app… and if you stick to a pedal-friendly routine, you just might win some pretty fantastic prizes as a reward for your dedication!

Donate Your Hustle

Every time you saddle up for an October adventure, you’re paying it forward. Spoketober is more than just a personal cycling challenge—it’s a movement that brings the wonders of riding a bike – to anyone who needs it, in every corner of the map. Invite your friends, family, and cycling buddies to support you as you ride to fuel Bike New York’s free education and advocacy initiatives. But this isn’t just for karma points: Reach the $150 and $300 Fundraising Milestones and you’ll automatically earn exclusive bike gear from Primal Wear. Trust us, you’re gonna love ’em. Learn more here.

The world looks better from behind the handlebars.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The thrill of smashing your Spoketober goal is a reward unto itself, but that won’t stop us from sweetening the deal for you. Read on to learn how you can compete for prizes and earn exclusive merch courtesy of our official partners at Trek, Primal Wear, NYU Langone Health, New Belgium, Clif Bar, Kryptonite, and Nuun.

BE A SUPERSTAR
POINT EARNER

 

With every daily 5-mile ride and every challenge you complete, you’re earning points in the Kilter Rewards app. The top three point earners* will be awarded the following prizes:

Grand Prize: A brand-new, top of the line 2021 Domane SL 5 carbon frame performance road bike courtesy of our friends at Trek (valued at $2,899.99)**

 

Second Prize: A limited edition 2019 New Belgium x Brooklyn Bicycle Driggs 3 Cruiser Bike courtesy of our partner New Belgium Brewing Company


Third Prize: NYU Langone Health will provide one single Sports Performance Center evaluation***

 

*In the event of a tie among top point earners, the winner(s) will be selected by Highest Fundraising Total. In the event that an additional tie-breaker is needed after considering fundraising totals among top point earners, the winner(s) will be selected by Most Miles Ridden (as determined by synced data).
**Exact bike model subject to availability. If the Domane SL 5 is unavailable, a bike of comparable value chosen at Trek’s discretion will be offered instead; Bike New York will not play a role in the selection process. To claim prize, winner must be able to travel to a Trek store in NY or NJ.
***To claim prize, winner must either be located in NY/NJ or willing to travel to NYC.

BE A FUNDRAISING
“ROLL” MODEL

 

We’re also rewarding riders who go above and beyond in spreading the word about Bike New York’s mission by getting their nearest and dearest on board to support their Spoketober journey. The top three fundraisers* will receive the following prizes:

 

Grand Prize: A brand-new, top of the line 2021 Domane SL 5 carbon frame performance road bike courtesy of our friends at Trek (valued at $2,899.99)**


Second Prize: A limited edition vintage 2012 New Belgium x Felt Cruiser Bike courtesy of our partner New Belgium Brewing Company


Third Prize: NYU Langone Health will provide one single Sports Performance Center evaluation***

 

*In the event of a tie among top fundraisers, the winner(s) will be selected by Most Points Accrued. In the event that an additional tie-breaker is needed after considering points accrued among top fundraisers, the winner(s) will be selected by Most Miles Ridden (as determined by synced data).
**Exact bike model subject to availability. If the Domane SL 5 is unavailable, a bike of comparable value chosen at Trek’s discretion will be offered instead; Bike New York will not play a role in the selection process. To claim prize, winner must be able to travel to a Trek store in NY or NJ.
***To claim prize, winner must either be located in NY/NJ or willing to travel to NYC.

Some restrictions apply. Click here to review our Rules & Regulations.

HIGH ROLLER PRIZES

 

Thanks to the generosity of our sponsors, we’re able to reward the top 12 point earners and fundraisers for their hard work! To learn more about how prizes will be assigned, see ‘Contest Prizes’ at this link.

  • A $300 gift card for your next favorite cycling kit, thanks to our friends at Primal Wear
    (Awarded to one Superstar Point Earner and one Fundraising Roll Models in the Leaderboard’s top 12 riders)

 

 

 

  • Clif Bar Premium Prize Package including a 6-month supply of Clif Bar & Clif Bloks, a pair of socks, and a hat
    (Awarded to three Superstar Point Earners and three Fundraising Roll Models in the Leaderboard’s top 12 riders)

 

 

  • Nuun Deluxe Hydration Package featuring a 3-month supply of Nuun products
    (Awarded to three Superstar Point Earners and three Fundraising Roll Models in the Leaderboard’s top 12 riders)

 

 

 

  • Spoketober Prize Package courtesy of Kryptonite & Bike New York including a set of front & rear bike lights from Kryptonite and a new handlebar bag from Bike New York
    (Awarded to three Superstar Point Earners and three Fundraising Roll Models in the Leaderboard’s top 12 riders)

 

FUNDRAISING INCENTIVES

Our longtime partners at Primal Wear know how important it is to keep Bike New York’s education, advocacy, and community-building work pedaling strong into the future. In support of our mission, Primal Wear designed limited–edition bike gear just for Spoketober that all participants have the opportunity to earn:

 

  • Raise at least $150 and you’ll receive an exclusive Spoketober Challenge x Primal Wear Maska–a soft, stylish, sweat-wicking gaiter that keeps you dry and won’t irritate your skin. It’s the perfect accessory to protect your face and neck as cold weather approaches.
  • Raise at least $300 and you’ll earn an exclusive Spoketober Challenge x Primal Wear Cycling Jersey. Its lightweight, double-knit performance polyester will keep you comfortable and dry every time you ride, and its eye-catching modern print is bound to help you stand out from the crowd.

MORE RIDER PERKS

 

With signup rewards this good, everyone wins.

As an official partner of Bike New York, NYU Langone Health will provide a 10% discount for all Spoketober participants for their first NYU Langone Health Sports Performance Center service.

 

All participants will receive an exclusive discount code for 20% off their next purchase from Primal Wear’s online store.

 

 

Nuun will provide all US-based participants with a 25% off discount code for online orders.

 

 

 

Clif is offering all US-based registrants a 15% off discount code for their next nutritious order.

This is why you ride.

Spoketober is all about being bewitched by what you and your bike can achieve together. Simply put, when you ride, you feel good. But you can also let those on-bike miles do good for others when you fundraise for Bike New York’s free education, community, and advocacy programs.

 

Here’s how to easily convert your daily cruise into a powerful donation drive:

SPREAD THE WORD

 

Tell the world about your Spoketober bliss and watch it grow into something truly impactful. Share your personal reason for riding with friends, family, and bike buddies and ask them to support your commitment to sharing the joys of cycling. Your Spoketober journey fuels Bike New York’s completely free, accessible-to-all education programming, empowering kids and adults to thrive as they ride. Here’s how you can get your personal fundraiser off the ground: 

 

  • When you’re checking out the Leaderboard on the Kilter Rewards app, tap the blue Get Donations button
  • Tap Start Request
  • Enter your goal for how many days you’ll aim to ride during the Challenge–though we encourage you to take on the whole month of October, your goal is completely up to you
  • Enter the target donation amount you’d like to reach (how about $31 to celebrate the 31 days of your most bike-tacular October ever? or $300 so you can score that wow-worthy jersey?), then tap Share
  • Start spreading the word. You’ll be given the option to send a text message to your biggest fans, or instantly share with your Facebook network
  • Watch the donations roll in!

GIVE YOURSELF A BOOST

 

When it comes to kickstarting your fundraising efforts or reaching the final milestone, it helps to show yourself some love. Contributing to your own donation drive not only proves to your crew that you’re serious about reaching your goal, it’s a simple, direct way to double down on your support for free and accessible bike education.

 

According to the experts, the closer someone is to meeting their fundraising goal, the more likely people are to donate. Add a little fuel to your fundraiser in three quick steps:

 

  • When you’re checking out the Leaderboard on the Kilter Rewards app, tap the blue Donate button
  • Choose an amount and click Next
  • Input your credit card information and select Donate

 

Every time you get your two wheels spinning in Spoketober, you’re giving kids and adults the skills and resources they need to become confident, empowered cyclists. But those points you’ll be earning on your Challenge rides aren’t just for good karma. Click here to learn how your fundraising journey can lead you to awesome rewards and exclusive merch!

Pedal proudly–you’re going places.

What is the Spoketober Challenge?

Spoketober is Bike New York’s very own October celebration designed to share the magic of cycling during one of the most beautiful seasons for taking rides. During this month-long virtual event, cyclists near and far are invited to take on the Challenge of riding every day in October, all in support of Bike New York’s critical free education programming. Along your 31-day journey, you’ll have the chance to pedal your way toward some fantastic prizes and earn exclusive bike gear.

When and where is the Spoketober Challenge taking place?

Spoketober runs from October 1-31. Whether you’re riding on roadways, bike paths, gravel, or trails, in the comfort of your basement or garage, all of the rides you clock during October count towards your Challenge goal. The only limitation is that all riding must be done in compliance with all laws of the local jurisdiction in which you are riding. Be safe, ride smart, and have fun!

How does Spoketober work?

Participating in the Spoketober Challenge is a fun and festive way to motivate yourself to make cycling part of your daily wellness routine. After registering, downloading the Kilter Rewards app, and syncing with your fitness tracker, all you have to do is get on your bike and ride!

 

Every day that you log at least 5 miles of pedaling time will earn you 100 points. Along the way, we’ll alert you of flash challenge opportunities to earn even more points while keeping your daily rides exciting and engaging. Watch your point score grow and see where you land on the Leaderboard in the Kilter Rewards app! You’ll also be invited to help power our mission by using your Spoketober Challenge to fundraise for Bike New York’s education and community work, earning you some exclusive swag as you ride.

How do I earn points in Kilter Rewards?

Log a ride of at least 5 miles and you’ll receive 100 points (limit of 100 points a day). Click here for complete details on how to earn points.

What does Spoketober fund?

All money raised during Spoketober will directly sustain Bike New York’s innovative free education and community programs—and as the nation experiences a bike boom in the wake of the COVID-19 pandemic, they’re more important now than ever before. To learn more about Bike New York’s work and why it’s critical that bike education remains free, accessible, and open to the public, click here.

How do I register, and how much does it cost to participate?

Click here to take on the Challenge of building healthy habits by riding daily, all in support for a worthy cause… and get ready to pursue some awesome prizes along the way!

 

The cost to register for Spoketober is $15 USD. If you registered for the 2020 TD Five Boro Bike Tour, your participation fee is waived; you’ll receive an email from Bike New York with instructions about how to claim your entry. Bike New York Members and Volunteers will also be sent a discount as a small token of thanks for their support.

I'm a 2020 TD Five Boro Bike Tour registrant. How do I sign up?

If you registered for the 2020 TD Five Boro Bike Tour, your participation fee is waived; you’ll receive an email from Bike New York with instructions about how to claim your entry.

I'm a Bike New York Member. How do I sign up?

If you’re a current Bike New York Member who did not register for this year’s Tour, please contact membership@bike.nyc for your Spoketober Challenge discount code. If you did register for the 2020 Tour, we’ll be in touch with instructions about how to claim your entry.

I'm a Bike New York volunteer. How can I take part in this event?

You work so hard to make Bike New York’s classes and events happen—without you, the TD Five Boro Bike Tour wouldn’t be America’s largest charitable bike ride, and our education program wouldn’t reach over 20,000 students every year! For our first-ever virtual event, we’d like you to be able to enjoy the experience as a participant, letting you “see the other side” of things for a change. Please contact vols@bike.nyc for instructions on how to register for Spoketober with a special discount code.  

 

Whether you choose to ride the Challenge, start a fundraising drive, or cheer others on all month long, you’ll be doing your part to keep our mission alive.

Who can participate in the event?

Any bike lover 18 years or older with a bike or indoor trainer, a mobile device, and an internet connection can participate. Minors may not officially register but are welcome to ride along with their families.

 

There are a few other eligibility restrictions for prize winners. For a full list of rules and regulations, click here.

Are there age restrictions for participants?

Any cyclist 18 years old and up is welcome to register, earn points, fundraise, and pedal power their October! Minors may not officially register but are welcome to ride along with their families.

 

Can my family take part in the Challenge together?

Absolutely! Just make sure that every member of your #bikefam does the following:

While bike lovers under 18 aren’t eligible for the Challenge, we still welcome younger riders to join their families for a month of fitness and fun in the spirit of togetherness. Click here to see all Rules & Restrictions.

How do I create a team?

Whether you’re riding together in person or creating your own virtual peloton with bike buddies across the globe, you can keep in touch with fellow Spoketoberites by following them on the Kilter Rewards app. Just search for their full name and follow to keep tabs on their October adventures.

 

If you’re looking to create a corporate team for your organization, please contact us at info@bike.nyc.

If I'm registering for my family or team, what do I need to do?

To make sure that every member of your team logs their miles properly, note these tips:

  • Every individual must be registered at this link, and each must sign up with their own unique email address
  • Every participant will need their own mobile device to log the miles they ride—no sharing phones for this Challenge
  • Participation requires that each rider has a fitness tracker app (like Strava, Fitbit, Garmin, Apple Health, or Google Fit) and the Kilter Rewards app for logging their points score

What is Kilter Rewards?

Kilter Rewards is the app that houses the ride activity and fundraising Leaderboard for the Spoketober Challenge (a.k.a. what you need to ride in pursuit of prizes). You can learn more about how the app powers virtual nonprofit fundraising events like Spoketober here.

 

Please note that you’ll need to have both the Kilter Rewards app and a fitness activity tracking app (Strava, Fitbit, Garmin, Google Fit, or Apple Health) installed on your mobile device in order to participate. Click here to learn more.

How do I log my miles?

It’s as simple as taking your phone along for the ride! In order to log the miles you conquer during October, you’ll need to make sure your mobile device has a fitness tracking app (like Strava, Fitbit, Garmin, Apple Health, or Google Fit) installed. Your tracking app will then need to be connected with the Kilter Rewards app, which will convert your miles into points. Click here to read more about how to set up and link your accounts.

Who can help me with technical issues regarding Kilter Rewards?

If you’re encountering issues with your Kilter Rewards account, first check the FAQ page in the Kilter Rewards app (located under your profile). If your question isn’t answered on that page, contact their support team by emailing friends@kilterrewards.com.

Can I still participate if I'm riding a Peloton or indoor trainer?

Totally! All you need to do is log your riding activity with a fitness tracking app like Strava, Fitbit, Garmin, Apple Health, or Google Fit. If you’re interested in riding for prizes, be sure to link with your fitness tracker with the Kilter Rewards app.

Can I still participate if I'm using an e-bike?

As long as you abide by any laws or restrictions around e-bikes where you’re riding and you can track your miles, you’re welcome to participate.

Did I hear there are prizes? Tell me more!

You heard right! Thanks to the support of our wonderful partners, we’re able to sweeten Spoketober with some pretty fantastic pedaling incentives. See our Prizes page here for details.

How can I get one of those cool jerseys or neck gaiters?

Our longtime partners at Primal Wear know how important it is to keep Bike New York’s education, advocacy, and community-building work pedaling strong into the future. In support of our mission, Primal Wear designed a limited-edition jersey and Maska that all Spoketober participants have the opportunity to earn:

  • Participants who fundraise at least $150 will receive the Spoketober x Primal Wear Maska—a soft, sweat-wicking gaiter that keeps you dry and won’t irritate your skin. It’s the perfect accessory to protect your face and neck as cold weather approaches.
  • Participants who fundraise at least $300 will receive the Spoketober x Primal Wear Cycling Jersey. Its lightweight, double-knit performance polyester will keep you comfortable and dry every time you ride, and its eye-catching modern print is bound to help you stand out from the crowd.

When will participant prizes be shipped out?

Participant prizes, including fundraising rewards and grand prize items, will ship after the completion of the Spoketober Challenge. We’ll email you in November with more info about when you can expect to receive your hard-earned goods.

Why should I fundraise for Bike New York?

Bike New York’s programs were designed to unlock the powerful, positive, life-changing impact of cycling, offered to the public at no cost. Having seen the huge impact our programs create in our neighbors and communities, we want to do everything in our power to keep cycling education free, accessible, and thriving. To see a sample of what we do and get a feel for the critical services we provide, take a look at the Where Your Money Goes page.

How will my Spoketober supporters make their donations?

Donations can be collected two ways: by clicking “Donate” in the Kilter Rewards phone app, or via your Pledge Now page link. To get your Pledge Now link, click on “Get Donations” in the app and reach out to your network of friends, family, and colleagues to help achieve your fundraising goal.

 

At this time, pledges may only be made by credit card.

Are the donations pledged during the Challenge tax deductible?

Yes, all donations made during the virtual event are tax deductible.

Are registrations refundable?

Registration entries are non-refundable, non-deferrable, and non-transferable.

What is the deadline for registering?

Registration for the Spoketober Challenge will remain open until late October. Even if you can only join us for a week or two, you’re still welcome to make the most of your October by making cycling part of your everyday life!

21-Day Training Plan

Need a little push to get you back in the saddle? We’ve teamed up with Heather Milton, Sports Health expert at our official Healthcare partner, NYU Langone, to create a 21-day training plan you can use for any bike challenge you might be taking on. Made for cyclists of all skill levels and perfect for riders looking to kickstart their fitness routines after an extended period of lower activity.

 

Want to learn more about the Sports Health services at NYU Langone? Click here to receive concierge access.

Get ready, get set… get cycling!

 

But first, let’s talk through some key pre-ride prep that’ll get your body and mind to roll.

Step 1: Start to slowly build mileage. 

The old standby of a 10% increase in training per week is a safe and conservative way to gradually increase your fitness routine, which will keep you from hitting the wall during competition–whether you’ve got plans to take on a century or a month-long daily ride competition (hint, hint).

If you’re joining us for Spoketober, don’t forget that you’ll be rewarded with bonus points when you ride 5 days in a row (with a little extra boost for your Wednesday rides), so be sure to factor that info into your training plan. The chart below demonstrates a good progression to follow while you’re ramping up your routine. Let’s say you currently average two 60-minute rides a week. With a little work, you can modify your routine to score those extra points while also gradually increasing your total on-bike time each week. 

 

 

Keep in mind that you don’t want to change workout frequency, duration and/or intensity all at the same time. Try to keep your intensity as consistent as you can throughout the ramp-up period and focus on individually increasing just the frequency or duration, as the chart above shows.

If you’re starting your routine with less total time per week than you’d like, don’t stress! With plenty of rewards to motivate you, tour Spoketober Challenge is an ideal opportunity to set and achieve new fitness goals.

Step 2: Balance your body. 

Getting your body ride-ready isn’t just something you do while you’re pedaling! There are all kinds of exercises you can do off your bike to help keep you fit and ready for long rides.  While cycling, the body tends to hold a similar position over an extended time, so some muscles remain in a shortened and tight position while others are in a lengthened or weakened position. Over time, imbalanced muscles can contribute to compensation patterns and overuse injuries.

 

To keep everything balanced and working to its full ability–or to even increase that ability!– add some mobility drills to the beginning of your workout to ensure you are getting both a good warm up and getting the range of motion your body needs to move at its best. Check out our recommendations in the gallery below.

Try 10 repetitions of the following before each workout!

Walking Lunge:

  • Start with feet together. 
  • Step one foot out far in front of you, and bend the back knee down towards the floor as you raise the arms up to the ceiling. 
  • Push off the back leg and swing the back in up and in front of you. 
  • Repeat with the other leg. This is one repetition.

Cat + Cow:

  • Get on your hands and knees with wrists under your shoulders and knees in line with hips.
  • Arch your low back as shown in the left image.
  • Then round your back as shown in right image.
  • Repeat 10 times.

Glute Bridge:

 

  • Begin lying on your back, belly button pulled in towards spine and feet flat, heels pulled in towards hips. 
  • Exhale and squeeze the gluteal (butt muscles) to lift the hips just until the thighs, hips and shoulders are all in one straight line.
  • Hold for a count of 3 seconds.
  • Progress to single leg bridges when this becomes too easy.

Foam Rolling:

 

As the name suggests, this technique involves rolling the muscles of the thigh, back of leg, hips, and lower leg over a hard foam roll. 

  • Begin at the start of a muscle rather than the belly (i.e. for the hamstring, start just above the knee or just under the buttocks, rather than in the middle of the back of your leg).
  • Roll slowly over the muscle from beginning to end, but not over the knee joint.
  • Remember to breathe!

Step 3: Crosstrain.

It may seem counterintuitive, but stepping out of the clips can actually help you perform better while you’re in ’em. Since just 30 minutes of cycling time per day gets you Challenge points, we recommend also working in some resistance training 2-3 days per week, if you can. Resistance training is a great way to build muscular efficiency, improve metabolism, and help you conquer those climbs.

 

Below are some examples of exercises that have a nice carry over to cycling performance. Start with just 1-2 sets per exercise if you have less experience with resistance training, then build as you get stronger.

Single Leg Squat with Trunk Rotation:

 

  • Stand on one leg. 
  • Engage the lower abdominals and keep your pelvis level.
  • While maintaining a level pelvis, perform a shallow squat. 
  • Slightly rotate your shoulders toward your stance side at the same time you perform the squat.
  • Return to the start position.
  • Repeat 10 times, then switch legs.

Step-Ups:

 

  • Start with your right foot on a step 4-6 inches high.
  • Hold dumbbells at shoulder height.
  • As you step up on the right leg, drive the left knee up and press the weight up to the sky.
  • Next, rotate your body 90 degrees to the left. To step down. Repeat 10 times, then switch legs.

Lateral Band Walks:

  • Begin by tying a resistance band around your thighs. 
  •  Perform a mini-squat, keeping your knees in line with your 2nd toe. 
  •  Hold the mini squat position as you step out to the right side with your right foot.
  • Be sure to keep your toes facing forward, and push to the right side with your heel, not the toe. 
  • Bring your left foot to meet the right, this is one repetition.
  • Do 10 repetitions.
  • Advanced version: Make the band tighter and put it around your ankles.

Bird Dog:

  • Start on your hands and knees, placing your hands under your shoulders and knees under your hips. 
  • Draw your belly button up towards your spine and extend your opposite arm and leg out as pictured.
  • Return to the start position.
  • Repeat, but this time with the alternate leg and arm.
  • This is considered one repetition. Repeat 10 times.

Prone Superman with Shoulder External Rotation:

  • Lay on your stomach with your shoulders and elbows at 90-degree angles and your thumbs pointing up towards the ceiling.
  • Keeping your pelvis and legs on the ground, lift your chest off the ground while maintaining your arms aligned with your trunk.
  • Hold this position for 2-3 seconds, then return to starting position. Repeat 10 times.

Plank with Hip Extension:

  • Start in a plank position with your shoulders directly over the elbows and hands, draw your belly button in towards your spine, and maintain a flat back. 
  • Continue checking each cue listed in the above bullet (like shifting eyes from mirror to rearview mirror and back while driving).
  • Lift one leg slowly while you maintain abdominal contraction. Repeat on each leg 5 times.

WARMING UP & COOLING DOWN

One of the simplest and most efficient ways you can improve your cycling life is to integrate targeted stretching into your routine. In this video, NYU Langone Health’s Heather Milton demonstrates key exercises you can easily practice at home to keep your on-bike time running smoothly.

 

 

At NYU Langone, our Sports Health team has the combined multi-specialty expertise to help you reach peak performance–no matter what your ride or race looks like. We are dedicated to providing world-class care to athletes at all levels and believe the best way to care for your unique needs is to bring together experts from a wide range of specialties who understand your priorities. Our Sports Health experts collaborate to customize diagnostic, treatment, rehabilitation, and performance plans to fit your lifestyle and help you attain your athletic goals.

 

Watch our video to learn more about our services, and visit nyulangone.org/bikeny so we can create a plan to help you start and finish any race at your personal best. 

Developed by Heather Milton, MS, RCEP, CSCS, Exercise Physiologist Supervisor and Sports Health expert at NYU Langone.