Want to be stronger on the bike? In this article, we'll tell you how to achieve it.
If you want to achieve maximum performance in cycling, you need to improve the strength of your legs. In this article, we analyze different techniques and exercises that will help you increase power in your legs while cycling. Additionally, we emphasize how a good diet can help you achieve desired results.
If you want to improve your ability on the bike, you must first have better pedaling technique. This is essential to make the most of all your energy and avoid possible knee injuries.
Also, before you start doing strength exercises to increase your power, you need to control your technique well. This way you will get better results in less time.
In our blog, we have already explained the professional tips to improve your pedaling technique, so if you haven't read it yet, we invite you to do so as soon as possible.
Training at the gym
If you're looking for more strength, you can't miss the training at the gym with specific exercises that increase your power on the bike.
In our article about the 5 best strength exercises for cyclists, we explain in depth
- Lateral balancing or russian twist
These exercises will noticeably help you increase your power on the bike.
Interval Training with Hard Gears
Another way to increase your strength, and one that should not be underestimated, is training on mountain climbs with a hard gear.
It is ideal to start with short intervals that you will later increase as your muscles adapt. This progressive increase is very effective in gaining more strength on the bike.
You can also perform intervals on flat terrain or even on a roller. In this case, you should work at 110-120 rpm and perform between 5 and 8 efforts that last between 3 and 6 minutes. Remember that the rest should have the same duration as the exercise execution.
The Importance of Good Nutrition
If you want to have more strength on the bike, not everything can be about training. Nutrition plays a fundamental role in this goal.
You need to have the proper sources of nutrition in order to allocate more energy to the execution of exercises that will help you increase your strength.
Additionally, having a healthy weight will also contribute to this goal. Remember that, when you ride a bike, you are not only moving its weight, but also your own. Therefore, if you take care of every gram you put on your bike and want it to be as light as possible, keep in mind that your body should not unnecessarily add those kilos.
We hope that, after reading this article, you have a much clearer idea of how to increase your strength on the bike. If you follow these recommendations, we are sure you will achieve it.
Take a gentle ride
Active recovery involves taking a gentle and relaxed bike ride. It's not necessary to pedal with force or maintain a fast pace. The idea is to move smoothly and enjoy the scenery.
Duration of the ride
The active recovery should be short, lasting about 30 minutes to a maximum of 1 hour. It's important not to overload the body during recovery to get all the benefits.
Here we explain what's better: short or long bike rides?
Best after an intense session
Active recovery is more effective after a short and high-intensity training session.
Listen to your body
Active recovery is a way to help the body recover, but it's important to pay attention to its signals to adjust the intensity and duration according to your physical needs.
Don't obsess over distance
Although the distance covered on an active recovery ride is important, the most important things are the intensity and duration.