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By: Clare Birtles - Updated: 21 Aug 2012 | comments*Discuss

Video Transcript

Hi I'm Greg Deacon an enthusiastic tri-athlete and on behalf of CyclingForFun.co.uk I'm going to show you some warm up techniques and some stretches.

A good warm up should last between 15-20 minutes and should include low intensity and stretching movements. The warm up is designed to increase the heart rate and breathing so you are prepared for the safe functioning of the heart, lungs and muscles.

Begin with a brisk or gentle walk, which helps warm the body and then stretch the muscle you are about to use.

This stretches the hamstrings, the muscles at the back of the leg; you should hold the stretch for about 15-20 seconds and do it on both legs.

Finally after the stretching I suggest that you take a leisurely cycle, this will pump blood to the heart and the lungs and thoroughly warm up the muscles before you start to cycle.

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