The 5 Best Exercises for Cyclists
Looking to boost your cycling power? Want to become a better athlete? If so, make sure you train the right way. Your workout routine should include exercises that strengthen the core and leg muscles while increasing overall endurance. Don’t be afraid to lift heavy! Weight training is the best way to build lower body strength and lower your risk of injury. If you need help getting started, consider using personal training services.
Try these exercises to improve your cycling performance and fix muscle imbalances:
Planks increase core strength and overall balance. This exercise targets your entire body and helps you minimize lateral torsion while cycling. By strengthening your core, you’ll be able to ride faster for longer periods of time. The good old plank also works your back muscles, which helps prevent cycling injuries.
This compound move targets the most important pedaling muscles, such as your quads, hamstrings, and glutes. It also works your core and back muscles, which helps maintain good form on the bike. Start with bodyweight lunges to build up your strength. As you progress, try walking dumbbell lunges, reverse lunges, split lunge jumps, and lunge mountain climbers.
The bridge isolates your glutes and strengthens the hip flexors, which are often stiff in cyclists. You can work with your bodyweight only, or place a barbell on your hips for increased resistance. This exercise is widely used in physiotherapy for back injury rehab and torso stability.
If you could choose just one exercise to increase cycling power, it should be the squat. This multi-joint movement targets nearly every muscle, especially your quads, glutes, calves, and hamstrings. Always start with light weight and add more plates on the bar from one set to the next.
Barbell Romanian Deadlift
For stronger glutes and hamstrings, try the Romanian deadlift. Compared to other leg exercises, it takes the pressure off your knees and activates your leg muscles to a greater extent. This compound move also improves functional fitness and allows a much higher intensity level, stimulating the fast twitch muscle fibers. For best results, do it first in your leg workouts, followed by seated or lying leg curls.