BikeFit is an exercise programme developed specifically for serious cyclists aimed at improving performance, avoiding injury and addressing the effects of cycling on personal posture and flexibility.

BikeFit was developed by World Class sports physiotherapist Neil Maclean-Martin and is based on clinical evidence and his extensive experience working with all levels of cyclist from recreational sportive riders through to professional athletes.

The BikeFit programme has four phases and you should start the BikeFit programme with the phase 1 workout. Each workout phase should be completed a minimum of 2-3 times per week for two weeks (i.e. 4-6 workouts in total) before progression to the next phase should be considered. Before moving on to the next phase you should be able to complete the previous workout exercises with good form and control, and you should not feel any pain or discomfort during or after the workout. You should focus on regularly completing these workouts as part of your base training period during which you will develop and reach a level appropriate for you. You will see significant improvements even if you don’t reach the final phase.

As your time spent training and competing on the bike increases you can reduce the number of BikeFit workouts you complete each week, but you should continue to do the workouts throughout the year to maintain the strength and flexibility benefits you have achieved.

The BikeFit programme has been developed to require little or no specialist equipment. The items you will need are:

1 towel
1 bidon (water bottle) filled with water
Yoga/Exercise mat (or large towel)
Gym/Exercise ball or chair

Before starting: Make sure you are reasonably fit and do not have any current injuries. We recommend you consult your Doctor before you start any exercise programme.