Cyclists' best strength training exercises

For a long time, strength training has been poorly performed among cyclists. Many people think this is unnecessary or counterproductive. “I can build all the power I need through a bicycle,” someone said. Or, "Doesn't increase muscle mass and slow down my speed?"

Full-body strength training exercises make you a stronger cyclist. (Photo: Getty Images / Light Field Studios)

Science says otherwise. Scandinavian Journal of Medicine and Science An article in August 2014 discussed some of the benefits: The authors write that strength training improves endurance by promoting "sports economy, delaying fatigue, and improving no Oxygen capacity and maximal speed" "

Why? "You won't get tired so quickly because you have more muscle fibers," said David Elt, senior coach of the Pacific Coach Group. Of course, sometimes you have a lot of power, such as sprinting or on a hillside, you need a lot of power. "

But the key to unlocking the benefits of strength training is correct training . Cyclists should focus on heavy lifts, or use Ertl's words to say "high weight, low repetition." 123] [

The ideal training frequency depends on the season. In the winter, when cyclists do not participate in the competition, Ertl recommends several training sessions per week. In the warmer season, you can participate in weekly training. 123]

Whenever you train, you should give priority to the most important muscles for pedaling: quadriceps, gluteal muscles, hamstrings and hip flexors. (The calves are also important, but riding a bicycle is enough to strengthen them. .)

The core strength is also important. "Pushing the pedal tends to push your body backwards," Ertl said. "So, for stability, you can pull your handle. All the force from your legs to your arms will pass through your core. "In essence, your core can stabilize you, especially when riding uphill.

Ertl recommends these strength training exercises for cycling muscles and largely copying pedals Action.

squat [12]3]

For a few reasons, squatters are suitable for cyclists. For beginners, it can use the hips and quads, which is the most pedaling job. As Ertl pointed out, “Imitate the downward pedal stroke when coming out of the squat posture.”

Standing in front o Your feet are shoulder-width apart, and the toes are slightly inclined outward .

    Place the lever on top of your upper back and hold the outside of your shoulders with both hands.
    2. Keep your back straight and bend your knees until your legs form a 90-degree angle. Make sure your knees and toes are the same.
    3. Push your heel to the floor and stand up.
  4. A variation of Box Squat
, this exercise involves sitting on a box or bench. The support element keeps the lower part of your thigh parallel to the floor. "When you get to the top of the pedal stroke, this is basically where your thighs are," Ertl said.

Choose a box or bench of the right height. (Your ass should touch me when your thighs are parallel to the floor.)

    In the box behind you, follow steps 1-3.
    2. When your hips touch the box, sit down gently.
    3. No bounce, push your heel to the floor and stand up.
  4. Leg presses
Cyclists with back problems can use a leg press instead of a squat.

Sit on the leg press and place your feet on the platform in front of you on your shoulders.

    When you stretch your legs, unlock the safety gear around you.
    2. Retract your legs until they form a 90 degree angle.
    3. Cross your heels and stretch your legs instead of locking your knees.
    4. Relocate the safety device.
  5. Lunge
Lung is another sport that works your quad.

Standing next to you with a pair of dumbbells.

    directionsTake a leg before entering the kneeling position and keep the back vertical.
    2. Move your back knees close to the floor, but don't let your front knees move beyond your toes.
    3. Push down from the front heel and stand up to pull your hind legs to your heels.
    4. Repeat the opposite leg.
  5. Upgrade
This sport mimics pedaling, such as Joe Friel, former president of the American Triathlon National Coaching Committee,

Cyclists training the Bible

Notes. He wrote: "You tried to copy the position of your leg on the bike when one pedal was at 6 o'clock and the other pedal was at 12 o'clock," he wrote.

Choose a sturdy frame or bench of the appropriate height. (When you step on it, your legs should form a 90 degree angle.)

    Hold a pair of dumbbells on your sides.
    2. Step on the box with one leg.
    3. Press the raised heel and lift the other leg onto the box, keeping your eyes moving forward.
    4. Lower the first leg and then the second leg and return to the starting position.
    5. After completing all the repetitions of the first round, practice again and reverse the leg order.
  6. Tips
You can also boost with the barbell behind your shoulders.

Leg curls

The legs are curled to engage your hamstrings and mimic the bottom of the pedal stroke. When your lame is close to 6 o'clock, you should pull me Ertl and say it seems to wipe the mud from your shoes.

Sit on the leg curler with your back on the mat behind you.

    Place the padded lever over the heel and under the calf.
    2. Place the knee bolster on the thigh above the knee.
    3. Pull back with your calf as much as possible.
    4. Pause, then slowly return to the starting position.
  5. Note: Some leg curlers are designed to let you sit down instead of sitting.
front panel [1]23]

Ertl suggested doing sit-ups and sit-ups with planks because the up and down movements of the latter two did not exist during riding. He said that the rider only needs to "stabilize in a static position, which is the role of the board."

Keep your body parallel to the e floor, face down, support yourself with your forearms and toes, The elbow under the shoulder.

Hold the position for 10 to 60 seconds.
    2. Side Plank
    3. Although commonly referred to as a single unit, the abdominal muscles are actually four different muscle groups. The anterior plate forms the rectus abdominis (the deepest abdominal muscles) and the transverse abdominis (the appearance of the coveted six muscles). The medial and lateral oblique or lateral abdominal muscles of the lateral plate.

Lying on the side, the thighs are directly on the top of the calf. Place your forearms on the ground, perpendicular to your body.

Lift your hips until your body forms a diagonal.
  1. Put your upper body on your hips. (To increase the intensity, stretch your hands and arms to point to the ceiling.)
  2. Hold for 10 to 60 seconds.
  3. returns to the starting position and repeats on the other side.