Controlled Pedalling Exercise by Nicolas Poirier - CycleMap Controlled Pedalling Exercise by Nicolas Poirier - CycleMap

Controlled Pedalling Exercise by Nicolas Poirier

With summer fast approaching, it’s time to get your body into shape for the cycling season that’s ahead. If you haven’t already, it’s high time you start eating right and getting that body of yours moving. It’s one thing to work those muscles, but you’ve got to make sure that their working for you and not against you. What better way to achieve that cycling-ready body of yours, than to start implementing cycling-adapted exercises provided by a Bike PT certified Physiotherapist?!

That’s why CycleMap is very proud to announce that we’ve partnered up with Nicolas Poirier, of PhysioCycle, to bring you some customized exercises that will get you going and help you prevent injury, in a safe way! Nicolas has always been passionate about sports physiotherapy and cycling, which is why he decided to meld both of these passions in a truly unique way by founding Quebec’s very first cycling-specialized clinic, PhysioCycle, which is based out of Apex Physio. Being a triathlete himself, provides him with an insightful perspective that takes every little detail into consideration when it comes to biking. Furthermore, his Bike PT certification, has also provided him with even more insight in regards to his tailored approach. Apart from that, Nicolas is also a consultant for Quebec’s cross-country skiing team and has been certified to analyze runners. He also has an in-depth knowledge of manual therapies and myofascial tissue mobilization. As you can see, we’re truly proud to have teamed up with one of the best! We know that Nicolas will bring tremendous value to all of you, as he provides you with insightful tips, tricks, and cycling-adapted exercises! Without further ado, here’s Nicolas Poirier with his very first exercise! Enjoy! 🙂

Hi to all you cyclists out there!

I cannot begin to tell you how happy I am to be sharing my passion for sports therapy and cycling on this blog! As mentioned above, being an avid cyclist myself has given me a unique perspective when it comes to approaching physiotherapy. I love that I can bring my years of experience and in-depth knowledge to the table when I meet with cyclists. Whether I’m helping them fit their bike, or helping them keep a posture that’s aligned to prevent injury, I take my job to heart. It’s a joy to be able to help cyclists on a daily basis, knowing that they’ll enjoy the sport even more.

Over the years, I’ve come to find that many cyclists forget the simple basics when it comes to biking. For instance, verifying whether a cyclist is pedalling roundly, is often the first thing I check. It’s crucial to ensure that you’re pedalling roundly in order to prevent injuries. Here’s a simple controlled pedalling exercise you can try at home. As you do this exercise, it’s important to make sure that your leg is in line with your lower body as you’re sitting on the bike seat. You want to preserve that optimal alignment throughout the exercise, so keep an eye on your posture.

Exercise 1: Pedalling with one foot


  1. Make sure your bike is in its lowest speed setting.
  2. Start pedalling at 60RPM.
  3. Make sure that your pedalling is well rounded and that you’re not jerking at the pedal. Also, notice whether your right knee alignment is in line and engage your abdominal muscles as you pedal. (Trick: Pretend you’re tucking your belly button in.)

Pedal for 30 seconds, 3 times per leg.


So, how did that go? Was it harder than you expected? Let us know what you think in the comments below. Make sure to stay tuned for even more tricks as we go. Nicolas Poirier, Bike PT certified Physiotherapist, will be sharing some more awesome exercises. If you live in Quebec and would love to receive some more tips from him, be sure to go visit him at PhysioCycle located in Apex Physio clinics, for a personalized consultation. Be sure to follow his PhysioCycle Facebook page for extra content, too!


CycleMap Controlled Pedalling Exercise Nicolas Poirier PhysioCycle Apex Physio


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