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The covid-19 pandemic has encouraged the public to use less public transport and walk or cycle more. Many cities and towns have increased the number and marked cycle lanes. These measures were put in place to keep everyone safe and healthy and reduce coronavirus exposure.
Strength training of the bicycle is a must for improved performance, injury prevention and health. We have listed 11 exercises that you can do at home to help you become a better cyclist.
You can cycle faster with home workouts.
Your off-bike training program should include weight lifting at home. This will allow you to cycle more quickly and help retain your muscle mass as you age. You can ride faster all your life. Strength exercises can also help protect you from injury. It takes only a few hours per week.
Try to lift weights twice or three times per week during the off-season. This will help you gain strength. Lifting weights once or twice per week will help you keep the strength you have built while riding in the spring/summer. Do not worry about increasing the intensity.
Those who want to exercise and lift weights but can’t afford to buy expensive equipment. Don’t worry, and you can use common items like laundry detergent bottles and food tins. You can also tie cutlery together and fill socks with pebbles.
Check out our tips to get the most from your home weightlifting or off-bike exercise routine.
When you are cycling, the time is correct.
Lifting weights should only be done after properly warming up but not exhausted. Gentle stretching should be included in this routine. Your cycling warm-up should take between 20 and 15 minutes, depending on the season.
You can get a head start on your training in cycle training
In the spring and summer, you can get enough exercise by riding. You can push yourself further by doing squats while riding or by using a larger gear for climbs and cycling in the wind.
Make sure you warm up properly before starting this exercise. Simple exercises like step-ups and lunges are good for keeping your quadriceps strong in winter. These exercises will help you to cycle faster over the long term.
When you are cycling, don’t forget your core.
As you progress through offseason cycle training, start with 30-60 second holds for core exercises. Then increase to 60-90 seconds hold times.
Glute bridge
With your legs bent, laying on your back, place your feet on the floor. Engage your glutes while lifting your hips towards the ceiling. Return to the ground.
Bird dog
Begin on your hands and knees. Keep your right arm straight and raise your left leg. Turn your back to the floor and switch sides.
Dead bug
Place your hands on your chest and your knees just above your hips. Your right arm should be perpendicular to your floor. The left leg should be extended (without touching the floor). Switch sides by bringing both your limbs back to the center of your body.
Planks
With your elbows below your shoulders, lie flat on the ground face down. Next, lift your body weight onto your forearms, knees, or toes. Each set can be more difficult if you lift one leg. This will further target your lower back.
Renegade rows
For cycling training, Renegade rows make a great choice. With the addition of arms and upper back, they can offer a complete body workout that targets similar muscles to the plank. When you are riding your bike, rowing will increase your endurance.
You can either do a plank or a half plank with dumbbells or other weights for home training. Row your right arm in the body, keeping your elbow close to the body’s side and square hips.
Reverse to the left side and return to the floor. A push-up in between each rep can add difficulty to your cycling workout.
Kettle bell swings
Kettle bell swings are a great exercise for power endurance. Proper technique is essential, so start with a lighter weight, and work your way up.
Keep your core strong and straight. Then, thrust your hips and lower body forward, allowing your arms to move forward. Swing with an explosive motion and keep your kettle bell or household weight close by! Kettle bell swings target the hips, quads, and hamstrings.
Single leg deadlifts
These deadlifts are designed to target the hips and hamstrings. Incorporating single-leg exercises into your regime helps correct muscle imbalances. Because each leg has to support the load individually, single-leg exercises are so effective. You can use dumbbells, kettlebells, or household items in your right hand. Keep your left leg straight or slightly bent, and keep your core engaged. Next, lift your right leg off the ground by tilting forward from your pelvis. You can return to the starting position and then ten times. Repeat the exercises on the opposite leg. Each rep should be performed slowly and steadily.
Front squats
Squats should be part of your off-season cycling training program. Front squats are good for strengthening your hips, quadriceps, and hamstrings. They also help you to maintain muscle endurance and strength. Barbells, kettle bells, or any other weight should be held in front of your body. Squat to 90 degrees on your knees. Sit backward with a strong core. Next, drive back to the starting position and do 10-15 reps.
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