Welcome to your Healthy Knees Starter Kit! Everything you'll find in each and every resource and bonus video can be found in my book 'Healthy Knees Cycling', so if you want to continue your journey to healthier and stronger knees, purchase my book!  

Your very first resource is all about making sure your bike fits properly to your body, so that when you start pedaling away, you are positioned correctly. Click the pdf and follow the checklist! This first step is crucial to every step and exercise afterwards.  

The wrong fit can affect the way you workout and your overall progress. 

Now that your bike is set and ready to go! 

Now it's time to start breaking a sweat and pedaling away. Having a hard time thinking of new cycling workouts? There's no need to worry, as I have provided you with 6 cycling workout routines, all easy to follow.  

Each workout is focused on something different from drills to help take on hills, build resistance and strength, or to work on bike positioning. There is enough variety for you to do a different workout every day or to switch it up every week. It's all up to you! 

Get lost in your routine and break a sweat! 

Cycling is a solution to stronger knees and reducing knee pain, but it takes more than just riding on your bike! Strength training and proper stretching will go a long way, and give you the best results. These 8 Essential Strength Moves are just a few exercises I find to be very helpful in increasing the strength in my knees.  If you want to know more, please see my book "Healthy Knees Strength" (available on Amazon) for access to the full Healthy Knees Strength Companion Guide .

Don't know if you're positioned right? I've included pictures in helping you make sure that every move is done right and that we maximize your results! 

Many people wonder why you'd want to spend time on your core when you are worried about your knees.  

So first you must remember that taking care of your knees is about the whole kinetic chain from your feet to your core. 

Your core muscles are responsible for stabilizing your hips and spine - If they are weak you can have an imbalance which can lead to poor posture or a misalignment in hips or back which can affect your knee.  

A strong core will help you feel strong and stable, will likely reduce back pain, and help your knees with good alignment.

Static stretches are best done at the end of your workout or as part of your cool down when your muscles are already warmed up.  

There is some debate in the fitness world about the value of static stretching.  Muscles and tendons do a good job of holding steady and take time and consistency to change.  To make a lasting change, static stretches should be held for a minumum of 30 seconds and optimally for 2 minutes.  Just think, if you can make 1% change each month, that's 12% in a year!  Static stretching is part of the long-game for health and fitness.

In this pdf, I show you my must have static stretches to do at the end of any workout! Follow the pdf and you'll be on your way to happier, healthier muscles and joints.  

Use it or lose it!  So true with balance moves.  Do you find yourself looking for your feet a little more often when you are on unstable surfaces?  Or when you go up and down stairs?  When you are out of balance, your risk of falling is high!  And falling can cause all sorts of other problems. 

Here are 4 basic balance moves that will help you to improve your balance and regain control of your movement.  You can always practice standing on one foot when you are waiting in line... 

Get started!  Balance work needs your constant attention.  It's not a "one and done", but just like brushing your teeth (hint: there is a brushing your teeth balance move!") should be done a every day.