Cycling is a low impact activity, which means it’s great for your joints, but not so great for supporting your bone density and postural deficits. The repetitive nature of the sport leads to overuse of certain muscle groups while others remain underused. This can result in tightness in the hips, knees, and lower back, as well as weakness in the core and upper body. Strength training can help fill the gaps left by pure cardio exercise and build stronger bones, improve coordination, prevent injury, and give you more power on the bike.
The Issue: Cycling is a repetitive motion, often overdeveloping the quads while the glutes, hips, hamstrings, core, and upper body lag behind.
The Fix: Targeted strength training can help bring muscle balance, develop the supporting muscles and help you remain injury free on the bike.
Try these 3 strength exercises to prepare your body for pain-free riding!
Alternating V-Ups
This full body core exercise is easily adjustable through bending of the knees and momentum with the arms, and teaches the core to work with the motion of each leg individually.
• Integrates the core muscles in synchronicity with the hip flexors
• Full body movement that provides great pumping action to the working muscles
• Momentum with the arms can be adjusted to work the core with more or less intensity
Miniband Deadlift
It’s usually a challenge to train the lower back effectively without a gym setup, but this variation with the mini band makes it possible and offers a great challenge to the muscles on the back of your body.
• Deadlifts are the best exercise for low back, glute & hamstring strength
• The mini band makes this exercise harder at the top, which is where many people are actually weakest
• Using a mini band allows you to train the low back effectively with little equipment
Cobra Swims
Cycling can encourage bad posture because of the necessity to hunch forward into more aerodynamic positions. This exercise combats that by strengthening all the muscles that get stretched and weakened while on the bike.
• Excellent postural exercise
• Extends the thoracic spine & strengthens the shoulders
• Strengthens the lower back & neck extensors
These are just 3 of the many exercises you will find in the Strength Training section of the Dynamic Cyclist membership. Our strength training programs are designed to target underused muscles and muscle groups to fix imbalances common to cyclists, prevent injury, and improve performance. We offer a variety of programs for different levels of strength training from beginner to advanced so you can continue to challenge yourself as you get stronger.
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Questions? Comments? Concerns?
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14 июл 2024
