Getting Back on the Bike: A Physical Therapist’s Spring Guide for East Bay Cyclists
As we move out of the rainy season here in the Bay Area, many AIRcc members and local riders are starting to transition from the off-season into high-volume training.
From a physical therapy perspective, this transition is the most critical window of your entire year. If you build the right foundation now, you set yourself up for a powerful, pain-free season. If you skip the prep work, this is usually when those small "niggles" turn into season-ending injuries.
Here is my 4-step Physical Therapy guide for a successful spring transition.
1. The Pre-Season Movement Screen
Before you start chasing PRs on Grizzly Peak or Pinehurst, check in with your "engine." Cycling is a highly repetitive motion; if your biomechanics are slightly off, high mileage will only amplify the issue.
Run through this 2-minute movement screen at home:
Toe Touch: Can you reach your toes without straining?
Neck Rotation: Can you look comfortably behind you in both directions?
The Big Three: Perform 5 reps of a Squat, a Hinge (bowing at the hips), and a Lunge.
What to look for: Do you feel an asymmetry between your right and left sides? Does one hip feel "pinched" during the lunge? If yes, address these now before they become a compensation pattern on the bike.
2. Establish a "Maintenance Day"
Don't wait until you're stiff to recover. Pick one day per week—ideally midweek—to dedicate 20 minutes to mobility.
Foam Rolling: Focus on the Quads, IT Band, and Thoracic Spine (mid-back).
Active Stretching: Dynamic movements that open the hips and chest.
Yoga/Professional Work: A guided session can help reset your posture after hours spent in an aerodynamic, hunched position.
3. Build Strength to Support Your Power
Cycling builds endurance, but strength is what protects your joints and generates torque. I recommend two simple strength sessions per week focusing on:
Single-Leg Stability: Lunges or Step-ups (Cycling is essentially a single-leg sport).
Posterior Chain: Deadlifts or Glute Bridges to counter "quad dominance."
Core Integrity: Planks or Pallof presses to stabilize your spine during hard climbs.
Most riders see a noticeable power increase within 6–8 weeks of starting a consistent strength program.
4. Respect the 10% Rule
The most common injury I treat in cyclists is overuse from rapid progression. * The Rule: Increase your total weekly load (mileage or elevation) by no more than 10% per week.
The Variable: Remember that a 2,000ft day of climbing in the Oakland Hills stresses the body much differently than a flat 20-mile cruise through Alameda. Track both intensity and volume.
Final Thoughts: Let’s Ride Together
The riders who have the best seasons aren’t necessarily the ones who train the hardest—they’re the ones who build the best foundation.
If you’re feeling a persistent ache during your rides, or if you want a professional eye to run through a more detailed movement screen for you, I’m here to help.
🚲 Special Offer for AIRcc & Local Riders:
I offer Free 15-Minute Consultations specifically for cyclists. We can talk about your goals, any current pain points, and get you on the right track for the season.
👉 BOOK YOUR FREE CONSULTATION HERE Or find me at the next coffee stop—I'm always happy to talk shop.
—Dr. Joseph Westlake, PT, DPT, OCS, FAAOMPT
Jay West Physical Therapy | 330 2nd Street, Oakland