Studies have suggested that endurance athletes like cyclist can benefit from strength training. Strength training can help cyclists by increasing the power produced by their major lower body muscles thus making each pedal more effective which will help prevent fatigue. In addition to improving their race performance, endurance athletes who strength train also decrease their risk of injury.
Cyclists who want to excel on race day should create a strength program that focuses on lower body strength, balance, coordination and core stability. The quads, hamstrings, and glutes are the prime movers (the muscles directly responsible for the desired action) in the sport of Cycling. It is critical that cyclists use their time at the gym to challenge these muscles groups. Riders can improve lower body strength and coordination by selecting single leg exercises. Single leg exercises allow trainees to challenge their balance while reducing any leg strength discrepancies they may have. When a rider's core fatigues the efficiency of their peddling is diminished. Cyclists can prevent fatigue of the core muscles by training their core in the gym. The following 3 exercises address these important issues for cyclists:
Mountain Climbers
- Place your hands on the ground slightly ahead of your shoulders with your fingers pointing forward. Put your weight on you toes and brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back.
- Keep your hands on the ground, and your abs braced while you bend your right leg and bring your knee toward your chest.
- Reach your right leg back and bring your left knee toward your chest.
- Alternate legs for a total of 20 repetitions. Repeat the set 2-3 times.
Suspension Trainer Lunge
- Set the suspension trainer at mid-calf in single-handle mode. Stand with one foot in the foot cradle, hips and shoulders squared to the front.
- Bend your standing leg, and shift your weight down and behind you.
- Keep your weight in the all four corners of your front foot as you extend the back leg behind for a lunge.
- Repeat for 2-3 sets of 15 repetitions then switch legs.
Front Squats
- Set up a squat rack with a moderate to light-weight barbell at chest height. Cross arms over the bar and place hands on top of barbell with upper arms parallel to floor.
- Brace your core and lift the bar from the rack so that is is sitting on the top of your upper arms.
- Squat down by pressing your hips back and bending the knees, keep the spine neutral.
- Lower your body until thighs are just past parallel to the ground.
- Extend knees and hips as you return to the starting position
- Repeat for 2-3 sets of 15 repetitions
Erika Volk is a certified Personal Trainer and Nutrition Coach. She specializes in TRX training, fitness travel, and Online coaching. Erika designs intelligent nutrition and exercise programs for clients with a variety of goals and limitations. Visit her website at erikavolkfitness.com to learn more about how Erika can help you make the most out your workout.
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