Workout Routine for Better Cycling Performance

Top 5 Exercises for Better Cycling Performance

Here is a workout routine with five great exercises that will help cyclists to build strength, prevent injury and boost their performance.

Straight-Leg Deadlift_workout routine

1 SINGLE-LEG DEADLIFTS

How: Stand upright and hold a dumbbell in each hand in front of you at waist-height. Raise one foot and pivot forwards slowly so your raised leg lifts up behind you and your chest goes forwards. Hold a moment, and return to the initial position. Hold your head up and your back straight all the time.

Why: This is a great exercise for leg strength. It focuses on your hamstrings, glutes, hip extensors and lower back, making it an ideal building tool for road cyclists and mountain bikers. Because it’s unilateral (working one leg at a time) you have to maintain balance, so it helps to remove muscle imbalances and build core control.

How much: 3 x 10 reps

2 ELEVATED LUNGES

How: Hold a dumbbell in each hands and put your back foot on a box (or something similar). Keep your eyes straight ahead and hold your chest up as you lower your front leg towards the ground slowly. Keep your back straight and your front shin vertical. Go back up again through your front foot.

Why: This exercise focuses on your quads and glutes. With stronger leg muscles, you’ll improve your sprint and add fluency to your pedaling technique. This is another unilateral exercise that will also include your core and hips and improve your stability and body control.

How much: 3 x 10 reps

squats barbell_workout routine

3 SQUATS

How: Stand under a barbell with your feet just wider than shoulder-width apart and your toes slightly pointing outwards. Holding your chest up and your back straight, bend at the legs and hips as if you want to sit down. Keep your knees traveling over your feet, but don’t let them go past your toes, then drive up powerfully through your heels.

Why: The squat is the best exercise for all types of cycling. It focuses on your glutes, quads and hamstrings but it also targets your back, shoulders, arms and core which helps to boost your cycling efficiency, bike control and power.

How much: 3 x 10 reps

4 BARBELL ROLL-OUTS

How: Start with your knees on the ground and your hands holding a barbell (with discs on the ends), then roll forwards slowly, bracing your abs to regulate your motion. Avoid any type of sudden and quick movement and keep it smooth and managed. Before you touch the ground, stop for a moment, and pull yourself back up slowly by contracting your abs.

Why: Even though it may seem difficult, this is an easy but very effective core exercise. You have to contract your transversus abdominis (your body’s natural corset muscle) and hold your back straight. With stronger core muscles you will be able to maintain the optimal position on your bike much more easily.

How much: 3 x 10 reps

Russian Twists_workout routine

5 RUSSIAN TWISTS

How: Sit on the ground, slightly bend your knees, and lean backwards while holding your back straight. Hold a dumbbell in both hands and twist it from side-to-side slowly. Keep your legs as still as you can and use your abs and arms only to perform the exercise.

Why: Core strength is of crucial importance for cyclists: if they want to be efficient they need to keep their upper body stable while their legs are moving up and down as they pedal. This exercise focuses on your obliques (the abdominal muscles at the sides of your stomach) to help you keep the optimal position on your bike.

How much: 3 x 10 reps each side

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Written by Thomas Young

Thomas Young just loves bodybuilding and this is why he has found his dream job in a gym working as a personal trainer. On the weekends, he likes to go hiking and mountaineering.

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