Strength-Building Exercises For Cyclists

If you want to improve your performance off the bike there is a lot you can do. Like most things putting in more time cycling is the best way to get better at the sport. At City Physiotherapy & Sports Injury Clinic we have a few cycling strength improvement exercise tips to help you improve your performance.

Start flat on your back with your knees bent, shoulder-width apart and your arms down at your sides. Squeeze your gluteal muscles together, push through your feet, raise your hips until only your shoulders and feet are on the ground. If your hamstrings feel like they’re going to cramp, go back to the starting position and try again by only squeezing and lifting with your gluteals. Start with 3 sets of 5, and return to the original position on your back each time. A more advanced option is to do it single legged. Keep the other leg straight out with your foot flexed.

Grab a light dumbbell in your left hand that you can easily lift over your head. Balance on your right leg with your left leg bent at the knee. Now lift this leg off the ground to shoulder height (or as high as you can) and your left arm with the dumbbell in hand extended up towards the sky. Tilt forwards at the hips reaching your dumbbell down to the ground just in front of your right foot as the left leg extends straight back behind you. Try to keep your back straight. Return to upright position. Start with 3 sets of 5 rounds on each leg. You can start doing this exercise without any hand weights until you feel control in balancing on one leg. If it’s not challenging enough you may need to increase the dumbbell weight.

This exercise will improve your balance, shoulder strength, lower-back strength, quads, glutes, and hamstrings.

The Plank and Side Plank

The plank is one of the simplest and most efficient core exercises you can do to improve your cycling. Start with both forearms or hands planted on the ground and your body in push-up position. Keep your body in a straight line without dropping your head or hips. Hold this for 30 seconds if you can. For side plank, start on your side, legs stacked, holding your body up with one forearm extended on the ground for support. Keep your body in a straight line without dropping your head or hips. Start by holding for 30 seconds and gradually build up the duration over time. A more advanced version of front plank would be to lift one leg for half the time and then switch to the other leg for the remainder of the time. To make side plank more difficult, lift your top arm straight up at the sky and maintain this position. Don’t forget to breathe.

Core Strength and stability are key to a healthy body and fast cycling

Linda Shacklock

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