{"id":8349,"date":"2022-07-07T13:38:00","date_gmt":"2022-07-07T17:38:00","guid":{"rendered":"https:\/\/brooklynfixedgear.com\/?p=8349"},"modified":"2024-02-05T22:41:48","modified_gmt":"2024-02-06T03:41:48","slug":"best-strength-exercises-for-cyclists","status":"publish","type":"post","link":"https:\/\/brooklynfixedgear.com\/health-and-wellness\/best-strength-exercises-for-cyclists\/","title":{"rendered":"Cycling & Strength Training: The 6 Best Exercises for Cyclists"},"content":{"rendered":"\n

Strength training is important; it can easily fit into our cycling routines and drastically increase our ability as cyclists. But what are the best exercises for cyclists?<\/strong><\/p>\n\n\n\n

In this article, you will learn the benefits of strength training for cyclists, how often a cyclist should do strength training, and the best strength exercises for cyclists so they can ride longer, faster, and stronger than ever.<\/p>\n\n\n\n

Lunges, leg lifts, burpees, kettlebell swings, planks, and front squats are some of the best exercises for bikers. Talk to a personal trainer or cycling coach about the best exercises for you.<\/strong><\/p>\n\n\n\n

Editor’s note: This article was updated on July 7, 2022<\/strong>, to include additional information about the best strength exercises for cyclists.<\/em><\/p>\n\n\n\n

Before learning about the best strength exercises for cyclists, let’s first understand the benefits of strength training.<\/p>\n\n\n\n

The benefits of strength training for cyclists<\/h2>\n\n\n\n

Whether you are a total beginner or an elite athlete, strength training can help you become faster and more resilient on the bike. Weakness is usually linked to low bone density and muscle atrophy,<\/strong> so strong riders are less likely to get hurt in a crash or from using their bikes too much.<\/p>\n\n\n\n

Stronger cyclists are also more efficient at power transfer and muscle recruitment throughout the pedal stroke. The primary purpose of strength training<\/a> for cyclists is to improve riding performance. Leg and posterior chain exercises help transfer power, which is especially important when sprinting and climbing. Upper body training helps with control and staying in a good riding position, and core workouts improve these skills. <\/p>\n\n\n\n

Additionally, strength training makes you a healthier, fitter, and more versatile athlete and person, a benefit that lasts long after race day.<\/p>\n\n\n\n

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Image of a doing deadlifts at the gym. Source: victor freitas, pexels<\/figcaption><\/figure>\n\n\n\n

How often should a cyclist do strength training?<\/h2>\n\n\n\n

Regardless of the season, you should strength train at least twice weekly. However, you are less active during the offseason (around September or October), so to combat muscle loss, strength train two to three times per week. Just remember to go slowly and give your body time to acclimatize to this new type of stress.<\/p>\n\n\n\n

The six best strength exercises for cyclists<\/h2>\n\n\n\n

Simple strength workouts can be an excellent complement to any training regimen. The six workouts listed below are the most effective ways to build strength for use on the bike. They require little to no equipment, and some may be completed at home with minimal or no equipment.<\/strong> Investing in your shoulders, core, and legs will allow you to ride longer and stronger all year.<\/p>\n\n\n\n

1. Lunges with weight<\/h3>\n\n\n\n

Lunges are great for cycling since they work one leg at a time, targeting your quadriceps, hips, and hamstrings. To practice correct form, it is strongly encouraged to begin without weight. Two typical lunge faults are allowing the knee to extend beyond the leading foot, bending the body forward, and jerking it back during the forward and backward movement phases. Focus on higher rep ranges of 15\u201330 reps per set, with 3-5 sets as a goal. Add weights<\/a> for best results.<\/p>\n\n\n\n

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Image of a woman doing lunges with weights. Source: michael demoya, unsplash<\/figcaption><\/figure>\n\n\n\n

2. Leg extensions<\/h3>\n\n\n\n

Leg extensions work wonders. Working one leg at a time builds balanced strength (most of us have a stronger side), allowing you to avoid muscular imbalances that can lead to injury. This technique also works your outer glutes, which helps you stay steady in the saddle and reduces side-to-side shaking, which can cause back and knee problems.<\/p>\n\n\n\n

3. Burpee<\/h3>\n\n\n\n

Burpees are an excellent full-body exercise. The movement incorporates all major joints and is designed to be performed explosively. Pushups and a standing jump at the conclusion can be added as variations. Complete 3-5 sets of rapid repetitions in the 10-20 rep range.<\/p>\n\n\n\n

4. Kettlebell swings<\/h3>\n\n\n\n

Kettlebell swings are one of the best workouts. Proper technique is essential, so begin with a lighter weight and work your way up. Maintain a strong core, a straight back, and thrust from your hips and lower body, propelling your arms and weight forward.<\/p>\n\n\n\n

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Image of a man holding a kettlebell. Source: ketut subiyanto, pexels<\/figcaption><\/figure>\n\n\n\n

Kettlebell swings work the quads, hamstrings, and hips. Swing the kettlebell with an energetic movement and grip it strongly! Begin with 15\u201325 reps, 1-2 minutes of rest between sets, and 3-5 sets as a goal. When your form becomes sloppy, stop the set. When completing any dumbbell or kettlebell strength exercises, keep your body posture in mind so that it does not negatively impact your health.<\/p>\n\n\n\n

If you don’t own a kettlebell, here are some options.<\/p>\n\n\n\n[azonpress template=”grid” asin=”B0731DFTR2,B0093CMYT6,B07X64MXBS”]\n\n\n\n

5. Planks<\/h3>\n\n\n\n

Planks are one of the most basic exercises, but they are also one of the most effective for improving core strength. Planks may be laid anywhere and utilized all year. Planks work your shoulders, stomach, and lower back. Lifting one leg makes each set difficult and targets the lower back even more. Start with 30\u201360 second holds per round and work your way up to 60\u201390 seconds.<\/p>\n\n\n\n

6. Front Squats<\/h3>\n\n\n\n

Squats should be a regular part of your training routine. Front squats strengthen the hips, quadriceps, and hamstrings and are ideal for use throughout your workout’s max strength and muscle endurance. <\/p>\n\n\n\n

Always begin with a modest weight and build a base of higher reps (15\u201330) before integrating a heavyweight, and always employ a spotter to check form and aid in safety while lifting heavier loads. Squats are useful for cyclists because they help balance the hamstrings by working them differently than the pedaling action. <\/p>\n\n\n\n

You should squat low enough so your thighs are about parallel with the ground\u2014an angle your legs will become accustomed to through pedaling. In addition, squats target the quadriceps and glutes.<\/p>\n\n\n\n

If you want even more tips, watch the video “5 Core Exercises For Cyclists \u2013 Improve Your Strength On The Bike”<\/em> from the Global Cycling Network YouTube Channel.<\/p>\n\n\n\n

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