Anyone who is a huge fan of cycling will certainly consider their first biking experience as a milestone. And though the cyclist’s life entails a series of physical and emotional challenges, the sense of fulfillment that is felt after completing a ride can never be overstated.
While enthusiasts are getting used to the strenuous world of bicycle culture, on some occasions, they still wrestle with problems associated with physical stamina. This is a crucial element in a cyclist’s journey because this sport relies heavily on strength.
Before taking on another long ride, incorporate these exercises to your routine to improve strength for a better cycling experience.
Lunging
This type of exercise pretty much resembles the biking activity because it requires the person to use the legs one at a time. It mainly focuses on the lower part of the body including the hamstrings, hips, and quads.
Steps:
- While in a standing position, move the right leg forward.
- At the same time, bend the other until the knee is nearly touching the floor.
- Push back into a standing position using the right foot.
- Repeat the whole process with the other leg.
If you are comfortable with added weight, try carrying a dumbbell while doing the exercise. However, if it seems too uncomfortable, leave that out for the meantime.
Consider doing 10 reps per set with a 45-second pause in between sets.
Squatting
It targets the gluteus, quadriceps, hamstring, and hips. Not only will it improve the maximum strength, but it will also enhance cycling performance.
It is important for a cyclist to know the right way of doing this because performing it incorrectly does more harm than good.
Steps:
- While standing with the feet positioned slightly wider than the shoulder width, clutch both hands together in front of the chest.
- Bend the knees to crouch until the butt reaches beneath knee level.
- Push back using heels, and straighten the legs up.
- Repeat the process.
This technique helps in adding bone density. Its impact has been shown to strengthen knees, which is essential to prevent arthritis.
Actual Cycling
Of course, biking itself is a form of exercise. It does not have to be the super rigorous cycling rounds, though. Just simply take your time to ride to the coffee shops, parks, or even mountains.
Steps:
- Begin each ride with a warm-up.
- Pedal at an easy pace and slowly boost the speed moving forward to begin sweating up.
- This exercise is great for the hamstring and quads as it keeps them strong to become less prone to damage.
For a more efficient cycling exercise, opt for power meter pedals. They are especially designed to measure the power that a person is putting out. It helps one to know if he is exercising effectively by showing the increase in wattage so that fitness is tracked correctly.
Swimming-Style Exercising
This exercise focuses on the entire back of the person to counter the wearying effects of too much hunching while riding a bicycle.
Steps:
- Lie facedown on a flat surface and extend arms overhead.
- Make sure that the legs are straight, and maintain a hip-width distance between the feet.
- Engage buttocks and back to gently lift feet, chest, and hands.
- As you lift the right arm, lift also the left leg.
- Do so alternately with the other arm and leg as if swimming.
- Maintain a distance of six feet between each hand and the floor each time you perform these steps.
Triceps Dipping
As someone who spends so much time riding a bike, sometimes the triceps can get hurt. That’s why it’s important to consider applying kinesiology tapes for faster recovery.
This type of exercise is about keeping them strong to be able to travel longer distances.
Steps:
- Gather a durable footrest and sit on its edge.
- Place both hands on its sides, and glide the hips off the footrest.
- Make sure that the legs are bent out in your front.
- Keep arms straight, but maintain a slight bend in elbows.
- As you bend the elbows, move the hips toward the floor while the arms achieve a 90-degree angle.
- Straighten up by pressing through the palm.
- Get back to start, and repeat the process.
Keep Cycling; Embrace Your Passion
Cycling is both fun and rewarding when you figure out a way to improve strength and lessen muscle pain. It is also important to perform the exercises the proper way to make the best out of them.
Keep riding greater distances. Discover more about the things that you love. But most especially, always work hard to stay healthy and fit to pursue your passion.
