Want to increase your strength? These 5 exercises are perfect for improving your physical capacity.
To be a good cyclist, there is no better training than spending many hours on the bike. However, if you want the best results, you need to combine training in the saddle with specific strength exercises for cyclists.
In this article, we'll explain the best strength exercises to boost your performance and strengthen your body, so get ready and take note.
1. Static plank
Although it is one of the simplest, it is no less compelling. Planks are one of the most valuable exercises for building core strength.
Ideally, do sets of between 30 and 90 seconds, depending on your current fitness level. If you want to add more intensity, you can lift one leg or arm during the execution.
There are different variations and ways to do this. You can do only lateral or front planks, but it is always best to combine all variations.
2. Front and side lunge
We can't talk about strength training for cyclists without mentioning this exercise, both in its front and side versions. This is one of the best ways to have legs of steel.
In its execution, it mainly works the quadriceps, hamstrings, and glutes. Performing this exercise regularly is a great way to increase leg strength without leaving the house. This makes it ideal for keeping fit when there is little time for cycling.
Another of the most important for improving power on the bike is the squat. It is straightforward and can help you gain strength in your quads.
Also, something that not many people know is that doing squats regularly can improve your flexibility and therefore increase your adaptability and endurance on the bike.
Burpees work the entire body, which is undoubtedly a great benefit. The movement required to perform them involves all the joints.
This combination of squats, push-up, and jumps is excellent for explosiveness and endurance. Plus, it helps you tone your body and increase muscle mass in less time than other exercises.
5. Lateral or Russian twist
This repetitive movement strengthens the abdominal area and, more specifically, the obliques.
Having well-worked abdominals is essential for maintaining balance on the bike. For this reason, this should be one of the undisputed exercises in any cyclist's strength training routine.
You can increase the intensity of the exercise by holding some weight in your hands, such as a kettlebell or a dumbbell disc.
So much for our selection of 5 strength exercises for cyclists. We have chosen different types so that you can work on strength, stability, endurance and even explosiveness. A combination of all of them will allow you to improve your performance on the bike.