When you think of strength training for cyclists at home, you should first evaluate what is required. For one, cycling involves the use of one leg at a time.
It also involves repeated force production. In fact, cycling is predominantly aerobic. For great performance, it needs a strong core. This will help in handling, overall endurance, and climbing when using your bike.
Once you know what is needed, then you can focus on only those exercises that will address those requirements.
There are several exercises, when combined, which can target specific areas for cycling. The best part is that you can do these strength exercises not only at home, but in the office and gym alike.
Body Strength Training For Cyclists To Do At Home
When it comes to exercises for cyclists, the major focus is to train in the same motion as that of cycling.
This means strengthening both the upper and lower body whilst boosting the overall muscular endurance and core strength.
Here are the best strength trainings for cyclists that you can do at home:
Lunges are ideal for cyclists because they work on one leg at a time. The exercises target the hamstrings, hips, and quadriceps. To start, you can do lunges without weight. It is in doing so that you will practice a great form. However, you should not let your knee go beyond the leading foot. Also, you should not jerk the torso or flex it forward when you move forward and back. Nonetheless, you should aim for high rep ranges between 15 to 30 reps for every set. Try to do at least 3 to 5 sets of lunges.
Of all the strength exercise you will learn, planks are the simplest. But that does not compromise their effectiveness as they increase core strength. You can do planks from almost anywhere especially at home. This training targets your lower back, abdomen, and shoulders. Planks involve the lifting of one leg at a time. This can eventually increase the degree of toughness to every set. Thus every other additional set of planks you do strengthens the aforementioned areas. To start, you can lift one leg at a time. Ensure you hold the leg up for at least 30 to 60 seconds per set. As you progress, you can hold for 60 to 90 seconds.
3. Push Ups
If your need is to boost the overall strength of your body, then suspension training is the best option. Reason being, suspension training teaches you not only how to stabilize your body but to balance it when it is moving as well. Push-ups will teach you how to effectively control your body. Similarly, you will learn how to switch power from your upper body to the legs – at high power. You have the option to make the push-ups hard or easy. For instance, moving forward will make them easy while moving backward will make them hard.
4. Leg Lifts
Leg lift is strength training for cyclists at home. The exercise targets the hip and abdominal flexors. It involves placing your hands under your head and lifting both of your legs – together. This will focus mostly on your upper abdominals. You can do 15 to 25 reps per round. Aim to do at least 3 to 5 rounds every time.
Burpee exercises are great for cyclists as they focus on your entire body. The movement entails every major joint. It is meant to be done with explosive movements. Basically, you will work on major muscles to do the moves. As such, burpees are very effective. They target your legs and arms. Further, they greatly boost your body posture, which is ideal for cycling. For those aiming for intense training, they can combine burpees with push-ups in the middle and jumps at the end. Either way, you should aim at doing fast reps in the range of 10 to 20 reps. Here try to complete at least 3 to 5 sets.
Weighted Strength Training For Cyclists
When talking about power endurance, the first strength training that rings your mind is Kettlebell swings. However, proper technique is required. To start you can use lightweight. Ensure you keep your back straight, core strong, and thrust from hips to lower body. Then you can propel your weight and arms to swing forward. Kettlebell swings target your hips, hamstrings, and quads. The training requires making explosive movements and holding onto the Kettlebell firmly! Start with 15 to 25 reps and rest for 1 to 2 minutes in between the sets. Do at least 3 to 5 sets. If your form feels sloppy, you can stop the exercise.
Renegade rows are true representations of full body workouts. It targets the same muscles as the plank, as well as the arms and upper back. Rows help in building great endurance within the upper body. If you like a little bit of challenge, you can combine rows with push-ups between the reps. Do 15 to 30 reps per set of renegade rows. Take a 30 to 90 seconds rest in between the rounds. For maximum results, you can do 3 to 5 rounds.
Front squats target the hamstrings, hips, and quadriceps. The exercise helps in muscle endurance and maximum strength. Just as Kettlebell swings, you should begin with light weight. Do at least 15 to 30 reps before introducing heavyweight. When lifting heavier loads, ensure you use a spotter for security.
Single Leg Deadlifts
One leg deadlifts using dumbbells target the hips and hamstrings. Introducing single leg exercises can help to correct muscle imbalances. This is because every leg is made to support the entire load all individually. It is recommended that you begin with a light weight of about 20 to 40 pounds. Do at least 8 to 10 reps per round. It might take you several weeks for your muscles to adapt to heavier loads. As you progress, you can incorporate slightly more weight. Keep your back slightly flexed or straight, knee slightly bent and a strong core. Carry out every rep at slow but steady movements.
Using the 9 strength training for cyclists at home can indeed help you to improve your performance. While you can do some with equipment, others do not need. Building strength in your legs, core and shoulders will help you to ride on a bike for long. The exercises can help you to stay healthy as well.