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What do Tadej Pogačar and top physiotherapists agree on? Pre-ride activation and post-ride exercises aren’t optional—they’re essential. In this episode, we dive into the evidence-backed routines that can unlock better performance, reduce injury risk, and keep you riding strong as you age. From mini-band glute work to post-ride stretches that release your hips and back, this is your practical guide to staying fast, mobile, and pain-free on the bike. Whether you're 35 or 65, these simple protocols can make a big difference. We explain why “glute doping” is real, what the science says about warm-ups, and which stretches actually matter. Add this to your ride prep—and you might just ride like a pro The podcast wouldn't be possible without our amazing sponsors: Surfshark - Online security starts with a VPN and I trust Surfshark. Go to https://surfshark.com/roadman and use code roadman at checkout to get 4 extra months of Surfshark VPN. NOMIO is clinically proven to: Lower lactate levels, Reduce oxidative stress, Improve training adaptations And deliver a noticeable boost from the very first dose. Go to www.drinknomio.com to check out this game changing supplement. 4iiii Ready to elevate your cycling game? Trust the 4iiii PRECISION 3+ Powermeter—precision, performance, and peace of mind, all in one. Learn more by visiting http://www.4iiii.com BIKMO Whether it’s theft, damage, crashes, racing or travel, Bikmo’s got your back. Their in-house claims team makes the process fast and painless, and here’s the kicker — with 50% off multi-bike cover, you can protect all your bikes, and even your family’s or mates’ bikes, under one simple policy. Make sure you’re covered - check the details in your policy docs. T&Cs apply. Head over to https://bikmo.com/uk/ and use the code ROADMAN to get covered & save money. REAP Custom Carbon Composition Bikes made in the UK. REAP's gravel bike is set to redefine gravel riding with 50mm+ tyre clearance https://reapbikes.com/ Chapters - 0:00 Intro 1:50 Is Stretching Pre Ride Really Needed? 3:20 Is A Slow Warm Up On The Bike Not Enough? 5:30 The Science Behind Stretching & Activation Exercises 6:30 Stretching For Injury Prevention 8:08 Under Activated Glutes & How It Affects Your POwer On The Bike 9:00 The Exact Exercises You Need To Do Pre Ride 14:24 The Benefits Of Post Ride Stretching 20:35 The Exact Exercises You Need To Do Post Ride