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Cycling is one of the most complete sports there is and its practice has countless benefits for those who practice it. The key to being a good cyclist is to train on the bike and be consistent. However, to improve performance and have an optimal condition, it is convenient to combine cycling work with other exercises for cyclists at home or in the gym. In this article we explain which of them are the most recommended, so pay attention to our recommendations!
Benefits of exercises for cyclists
Home exercises for cyclists serve to tone and strengthen the parts of the body that are most used when riding a bicycle, especially the legs, core and upper body. These are very useful to improve performance and fitness when cycling, but also to prevent injuries. While most cyclists focus on training on the bike, performing these exercises at home can make a big difference in your overall performance. By strengthening key muscles, improving flexibility and working your core you’ll ensure you have more power and endurance on every ride. Of course, the key to success is to do an integrated workout that allows you to work on all the most important aspects for a cyclist, combining exercises at home and/or in the gym with routines on the bike. In addition, we remind you that you can also practice indoor cycling without leaving home, which will allow you to organize your smart bike or roller session with the exercises that we explain below, making a more efficient workout and making the most of your time.
Exercises for a cyclist that will improve your performance and physical form
Cycling is a sport that tests both endurance and leg strength, core stability and cardiovascular capacity. While training on the road or outdoors is essential, cyclists can also improve their performance by performing exercises at home. These exercises not only help strengthen key muscles, but also improve mobility, stability and injury prevention. Here are some exercises you can do at home to improve your cycling performance.
Squats
Squats are one of the best exercises for working the legs, especially the glutes, quads and hamstrings. These muscles are essential for cyclists, as they do most of the work during pedaling. To perform them, stand upright with your feet shoulder-width apart, then lower your body as if you were going to sit on a chair, keeping your weight on your heels and your knees in line with your feet. Lower minimally until your thighs are parallel to the floor and, if you are mobile, break the parallel. Then push up to return to the starting position. You can integrate these exercises into your routine with 3 sets of 12 to 15 repetitions.
Core exercises for cyclists: planks
The core is key for a cyclist. Maintaining a correct posture while pedaling and controlling the torso in situations of great effort requires a strong core. The plank is a fundamental exercise to work the entire abdominal area, lumbar and obliques. To do this, get into a push-up position, but place your forearms on the floor (i.e., lying on your stomach with your forearms on the floor and the tips of your feet supporting your body). Keep your body in a straight line from head to heels. Be sure to contract your abdomen and keep your hips from sinking. Hold the position for 30 to 60 seconds and repeat 3 times.
Glute Bridges
The glutes are an essential muscle for cyclists, as they are responsible for much of the power in pedaling, especially during climbs. Glute bridges help strengthen this area and improve range of motion in the hips. To perform, lie on a mat on the floor with your feet flat on the mat and your knees bent at 90 degrees. Next, raise your hips toward the ceiling, squeezing your glutes and keeping your shoulders on the floor. Then lower your hips in a controlled manner. You can do 3 sets of 12 repetitions.
Lunges
Lunges are very effective for working the quadriceps, glutes and stabilizer muscles of the legs. This exercise is excellent for mimicking the pushing motion of pedaling and improving leg strength. To perform them, first of all, take a long step forward and lower your hips until both legs are at 90-degree angles. Then, you must push off with the foot that is forward to return to the starting position. Of course, alternate between legs. In this case, you can do 3 sets of 12 repetitions per leg.
Stretching exercise for cyclists
Flexibility is another key for cyclists to keep in mind, as it allows for a better range of motion and helps prevent injury. So be sure to include dynamic stretches before workouts and static stretches after workouts. An example of a quad stretch is to hold your foot towards your glutes and hold it with your hand, gently stretching your leg backwards. Perform these stretches for about 30 seconds per muscle. You can learn several examples of effective stretches for cyclists in this article.
The climber (Mountain climbers)
This is possibly one of the most demanding exercises, but also one of the most effective, as it will improve your strength and your aerobic work. In addition, it is an exercise that involves the work of practically all the muscles of the body. It also helps to improve flexibility and hip extension. What it is all about, in this case, is to position yourself as if you were going to do a push-up, keeping your arms fully stretched and apart (and your body in a straight line). Then, you must bend and raise one knee towards the opposite elbow and return to the original position to perform the same movement with the opposite knee. You can perform 3 sets of 20 to 30 seconds each.
Frog Jumps (burpees)
This physical exercise involves, as in the previous case, the total use of the body in three different movements, testing cardiovascular endurance. It is an exercise that involves a squat, a push-up and a vertical jump, also helps to tone and increase muscle mass, so it is very similar to some gym exercises for cyclists. To perform it, you must start from an initial squat position and place your hands on the floor. Then, you must move to the push-up position, perform it and touch the floor with your chest. Then, it is a matter of quickly getting up by doing a small vertical jump and slapping your hands on top of your head. You can perform 3 sets with 6 to 8 burpees in each set.
