Dynamic Cyclist App: Improve Performance, Reduce Muscle imbalances, Gain Flexibility, and Increase Strength

When the outdoor riding season kicks into full gear, I’ll be the first to admit that my priority isn’t strength training or post-ride stretching. After a cold, long winter in Chicago, I only want to ride my bike. However, neglecting strength and mobility training can lead to muscle imbalances and injuries, including IT band and knee pain. Cyclists are notorious for having weak hamstrings, glutes, and core muscles. Strengthening these muscles and keeping them strong year-round helps prevent injury and translates to being a more powerful cyclist.

Last year, I retired and vowed to incorporate strength and mobility (yoga/pilates) into my weekly routine. During winter, I rely on the Wahoo X (formerly Wahoo SYSTM) app for trainer workouts and a few strength and yoga sessions. But once the outdoor riding season arrives, the trainer collects dust, and I slip out of my routine. That’s until I stumbled upon the Dynamic Cyclist app, thanks to a Facebook ad. Intrigued, I contacted the company and asked if they’d provide a complimentary subscription to test it out. They quickly replied with a resounding “Yes.”

What You’ll Achieve from the App

Access to the daily programs through the website or app makes it easy to keep up with the training even when traveling. Their cyclist-focused programs help develop muscle balance and stability — while improving strength and flexibility. The company promises to help you:

• Feel stronger and more comfortable on the bike
• Reduce your risk of injury
• Correct muscle imbalances and get rid of knee, hip, and lower back pain
• Accelerate recovery and increase range of motion
• Strengthen stabilizing muscles to increase power and speed

The program achieves muscle balance by combining dynamic movements that strengthen and stretch, as well as static deep-tissue stretches. Also, stretching quads and hip flexors tend to shorten from being in a cycling position or seated at a desk for long periods.

Requires Minimal Equipment or Financial Outlay

There’s a minimal investment in equipment for the stretching or strength programs. I already had everything on the list in my pain cave, but if you start from scratch, the investment is under $100, less if you go to a resale sports equipment store. Each session lists the equipment you’ll use. However, sometimes the list is wrong. For example, one strength session listed bands, but I actually needed sliding discs. I would keep the equipment commonly used for each session close by to avoid stopping and starting the video. 

For the stretching and mobility program, you will need the following equipment:

• Yoga mat
• 2 yoga blocks or books
• A pole or broomstick
• Strap or belt  
• Foam roller
• Massage, lacrosse, or tennis ball

The strength training program equipment requirements include:

• Yoga mat
• A set of dumbbells (2-15 lbs)
• A set of mini-bands
• One set of slider discs
• A bench, aerobic step, or something similarly sturdy to step up onto

The Injury Prevention sessions, Foam Roller routines, and Yoga/Pilates practices all use a mat, foam roller, and yoga block. You’ll also need these items for the strength or stretch workouts.

The cycling training plans are for use on outdoor rides, which I always find difficult to replicate. However, there is an integration with Training Peaks for use with an indoor trainer.

How the Programs Work

The stretching, injury prevention, and foam roller sessions usually last 15 minutes, while the strength training workouts are 30-40 minutes, and the Pilates is 60 minutes. The trainer provides verbal and visual instructions in the videos, often explaining the reason for each move and the muscles targeted. The visual insert of an anatomical figure is important because I can focus on using that muscle(s).

I was impressed by how they modify common exercises to target a cyclist’s weak muscle groups—for example, the pigeon side step. With a band around your ankles, you take three side steps to the left and then three steps to the right. However, you perform this maneuver, pointing your toes inward slightly – pigeon-toed. Simply turning your toes in targets the glute muscles, which are weak for most cyclists.

Since I find the workouts a valuable addition to my training program, I am willing to overlook the lack of a high-energy instructor with motivating background music. As the company produces new videos, I recommend addressing these two areas.

Integration with Strava

As the saying goes, “If it’s not on Strava, it didn’t happen.” I like to keep all my training and workouts logged in one app, and that’s Strava. The Dynamic Cyclists lets you link their app to a Strava account for “automated” uploads of completed sessions. Unfortunately, the integration is pretty rudimentary and could use more IT development.

After completing a module, there’s a link at the bottom of the screen: “Post workout to Strava.” When you click on the link, it takes you to a webpage where you must enter the name and duration of the module. No other details are transferred or recorded, such as heart rate or calories burned. Almost every other workout app I use populates all the workout information.

Bottom Line

If you want to improve your cycling performance, reduce muscle imbalances, gain flexibility, and increase strength, the Dynamic Cyclist app is an affordable addition to trainer-only workouts. The variety of short, easy-to-consume modules easily fit into a busy schedule and guarantee you won’t get bored. It’s perfect for business travelers since the app is accessible via the web, smartphone, or tablet, with minimal equipment necessary.

Price: $85/year or $9.99/month

Programs included with subscription: Strength training, stretch and mobility, yoga, Pilates, injury prevention, foam rolling, and on-the-bike training

Availability: Online (website or app)