Cycling can be an excellent way to rev up your heart rate, burn calories and increase cardiovascular fitness – however it is essential that cycling be combined with other forms of physical exercise in order to maximize its effects.
These deceptively straightforward exercises will build core strength, torso stability, functional shoulder and arm strength – essential elements for cycling.
Strengthening the Hips
Hips are complex joints that function best when both strong and flexible. If either component is missing, hip injuries are likely. As such, strengthening exercises should be included as part of any workout routine for anyone engaging in activities that require extensive hip movement such as performance athletes and older adults alike.
Start with basic leg raises by lying back and propping yourself up on one leg’s elbow, lifting as high as possible for five seconds before lowering and repeating 10 times with your other leg.
Stand on a balance board and move your legs clockwise and counterclockwise for two to three sets of several repetitions each, clockwise and counterclockwise, clockwise or counterclockwise, in small circles both clockwise and counterclockwise. This helps strengthen muscles around your hip joint which increases stability – essential when riding over bumps, obstacles and twists on your bike! Do this exercise two to three sets at several repetitions each, gradually increasing as you become stronger.
Strengthening the Legs
Strong legs are essential to cycling, and single leg exercises can help strengthen them so you feel more at ease when on your bike. Hopping exercises on one foot, for instance, can increase stability while strengthening the muscles in your lower body – helping prevent you from losing control when climbing hills or riding over uneven ground surfaces.
Start off a simple balance exercise by standing symmetrically on a balance board with one foot placed symmetrically stance and tilting it side to side – this will simulate pedaling movements, with greater instability or holding onto something to simulate handlebars being added for progression.
As with single leg squats, performing single leg squats can strengthen your overall leg strength. This will make it easier to remain in an seated position while cycling your bike for extended periods. Clock squats provide another runner-specific balance exercise which challenges foot, ankle, core stability as well as strengthen glutes quads and hamstrings.
Strengthening the Core
Core muscles – including abs, back, obliques and diaphragm muscles – play an essential role in supporting your lower back while you stand, move, bend and lift. Strengthening these muscles is important in avoiding injuries as well as improving posture stability and movement control.
To strengthen the core, static bodyweight exercises that focus on developing stability (such as held positions) or dynamic strength-building for key trunk movement muscles such as lateral flexion, rotation, hip abduction/adduction and extension can help. Resistance band, medicine ball or cable exercises as well as free weight training exercises may also prove helpful in strengthening core muscles.
Stand with a wide stance and balance on a flat surface such as a balance board, ViPR or other small weighted bar (similar to holding handlebars). Rock backward and forward while also adding in other movements like squatting or knee flexing as part of this exercise routine.
Strengthening the Arms
Strengthening arm muscles is a proven way to ensure both stability and efficiency when riding off-road terrain. This exercise targets your biceps, triceps and deltoids (shoulders).
Strengthening upper body muscles is beneficial in all movements from carrying groceries and opening doors, to yoga plank poses. Training arm muscles may even help prevent injuries.
One such exercise is the single leg crab bridge, an intermediate strength-training move which targets shoulder and back muscles. Begin this move by lying face up on the floor, placing knees on ground, squeezing lower back muscles to lift hips upward toward ceiling, then repeat.
Another arm-strengthening exercise includes standing on a balance board and tilting it side to side in a symmetrical motion, similar to pedaling. As Froerer points out, this can be further advanced by increasing instability or holding a weighted bar that mimics handlebars; starting light as you gain strength. Gradually increase load as strength improves.https://www.youtube.com/embed/sMRyHUDxIGQ