Strength exercises for cyclists

Incorporating some simple cyclist strength exercises can be a great addition to an exercise routine. When you think about the best strength and conditioning exercises for cycling, see what it takes first. Looking at the many nationalities of our customers, we see many riders come from more or less flat regions. When these come to the Costa Blanca and suddenly start climbing mountains, it requires a different use of the muscles. Especially during the descent it comes down to a well-developed hull.

Road cycling is more than just cycling

Cycling is done leg by leg, is predominantly aerobic and requires repeated force production. Cycling certainly requires a strong body and overall good stamina. There are many exercises that can positively influence this. But there are a few that, when trained in combination, target the whole body in a cycling-specific way.

Training in addition to cycling

A frequently heard argument is that there is no time left to train the body in addition to cycling, work and / or family. But bodyweight exercises can be done anywhere, at home, in the gym, or in the office.

Strength exercises for cyclists

The primary focus when it comes to strength exercises for cyclists is to train in a movement similar to lower and upper body cycling. This will increase overall core strength and muscle endurance. The main goal of strength training is to create a stronger support system for the major muscle groups in cycling. The aerobically stronger your supporting muscles and trunk are, the less fatigue you will experience at the end of a race.

What are the best strength exercises for cyclists?

Variation Planks: Hull strength helps maximize efficiency on the bike. Planks is one of the simplest exercises. It is also one of the most effective to increase core strength. Planks aims to strengthen the shoulders, stomach and lower back. Lifting one leg can make each set more difficult and strengthen the lower back.

Lunges are very bike specific because they are trained leg by leg. They target the quadriceps, hips and hamstrings. The advice is to start without weight to exercise in a correct posture. Prevent the knee from extending beyond the front foot. Make sure the trunk does not bend forward during the forward and backward movement phases. Focus on a high number of reps of 15-30 reps per set, aiming for 3-5 sets.

Leg lifts relax the hips and strengthen the abdominal stabilizer muscles. The result is a smoother pedal stroke.

Kettlebell swings are very important to increase stamina. The right technique is very important here. It is therefore good to start with a lower weight. Continue from there. Keep your core strong, back straight, and thrust power from your hips and lower body, swinging your arms and weight forward. Kettlebell swings target your quads, hamstrings and hips.

Squats should be a regular part of the off-season training regimen. Front squats strengthen the hips, quadriceps and hamstrings. They are great to use during your maximum strength and muscle endurance phases. Always start with a light weight, build a base with many reps first (15-30). Only then increase the weight.

By taking the time to build strength in your shoulders, torso and legs, you can cycle longer and stronger all year round. But especially with more relaxed cycling. And that is certainly the intention during a cycling holiday on the mountainous Costa Blanca. Book your bike now!

Source: yomeentreno