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5 Tips: Training Off the Bike

In order to become a better cyclist, you have to ride more. But with some off bike training, you can make the most of your rides to grow stronger and faster in no time.

Here are 5 tips to become a better cyclist:

1. Quads = Cycling Power

Build your quads for pure cycling power. Your thighs are your pistons when riding. If you're going to build muscle outside of riding, this is the place to start. Try out:
  • Squats
  • Leg press
  • Agility ladder drills.

    2. Build up your core strength for smoother, stronger pedal strokes.

    Your core is where you transfer energy from your upper body to lower, and how you keep balanced. A strong core allows you to expend your energy only from your legs, minimizing wasteful rocking movements and keeping you moving forward. Incorporate:

    • 2-300 crunches every other day.
    • 3 1-minute planks, on each side.
    • Perform yoga.
    • Ball and machine exercises.

    3. Work your hamstrings.

    The hamstring/quad combo is the source of most of your cycling power. While quads build easily while riding, many professional riders find that dedicated hamstring workouts translate to better rides and faster splits. To build your hamstrings up, try:

    • Leg curls
    • Cleans
    • Box jumps and plyometrics.

    4. Work your back

    Work your back for better stability and safety in the event of a crash. Back exercises also target many core muscles, and will make you a better athlete overall. Try out:

    • Pull-ups
    • Deadlifts
    • Seated rows.

    5. Work out your butt muscles

    Butt muscles are important for more standing power up hills. The glutes not only look good, they'll get you through some tough rides. Do:

    • Lunges
    • Glute bridges

     

    These tips will help you to improve, so now is your turn to practice them...

    We Love Cycling!



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