8 exercises for those who want to cycle faster

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

A good cyclist is not only about pumped legs, as those who do not ride or ride a little might think. A strong body is equally important. And today we bring to your attention exercises that will strengthen the muscles of the core and help to develop high speed, significantly reducing the load on the legs!

Riding faster doesn't always mean putting stress on your legs. The press and lower back should be included in the work. They are the basis for almost all body movements while cycling. They are also responsible for working with the pedals.

Graeme Street, founder of the Cyclo-CORE workout program and trainer at Essex, believes that without pumped core muscles, even the strongest legs cannot be used effectively. It's like a Ferrari body with a Fiat chassis.

Graham has developed a special training program to strengthen the muscles of the core. It is only 10 minutes long and focuses on the abdominal muscles, lower back, glutes, hamstrings, and hip flexors. As a result of these exercises, your muscles will not only become strong, but will begin to work as a whole.

To develop the necessary strength, it is recommended to do this complex 3 times a week.

Exercise 1. Boxing crunches

What works: transverse and oblique abdominal muscles, muscles of the lower back.

Lie on the fitball so that the support is on the middle of your back, bend your knees at an angle of 90 degrees, and press your feet firmly to the floor. Hands are folded behind the head, but do not press on the neck.

Pull in your stomach and lift your upper back above the fitball, that is, try to pull your shoulder blades away from the support. Turn the body slightly clockwise to the side and return to the starting position. Press down on the fitball with your lower back to maintain balance. Do 15 twists clockwise and then the same to the other side.

This exercise helps to minimize lateral body sway when cycling.

Exercise 2. Bridge

What works: hip flexors, muscles of the lower back and buttocks.

Lie on your back, bend your knees (your heels should be near your buttocks), and stretch your arms at your sides, palms down. Squeeze your buttocks and push them in a smooth upward motion, lifting your hips and focusing on your heels. You should have a straight line from your shoulders to your knees. Hold in this position for a few seconds and lower yourself to ¾: the lower back can touch the floor, but not the buttocks. Then raise your pelvis again. Do 20 reps.

This exercise stretches the hip flexors, which are often very clogged in cyclists, and strengthens the bond between the lower back and buttocks.

Exercise 3. Raising the hips

What works: muscles of the lower back and buttocks, biceps muscles of the thighs.

Lie with your stomach and hips on the fitball. Place your hands on the floor and place your palms directly under your shoulders. Legs are extended, socks are on the floor. With your back straight and your shoulder blades flat, raise your legs straight. If possible, try to raise them above the level where the thighs are parallel to the floor. Hold for a few seconds and return to the starting position. Do 20 reps.

This exercise strengthens the lower back, and it makes the second half of the pedal stroke more effective.

Exercise 4. Plank

What works: transverse abdominal muscle, muscles of the upper and lower back.

Lie on your stomach, bend your elbows, lean on your forearms, placing your elbows clearly under your shoulders. Raise your hips off the floor. Legs rest on toes (literally on the tips of the toes), the back is straight, the stomach is pulled in. Make sure that there is no deflection in the lower back. Hold this position for 60 seconds. Breathing while doing the exercise is better with your chest.

The plank develops muscle endurance, which will help you stay in aeroposition longer.

Exercise 5. Side plank

What works: transverse and oblique abdominal muscles.

Lie on the right side, bend your right arm at the elbow, lean on your forearm (the elbow is clearly under the shoulder). Place your right foot on your left. Stretch your left hand to the right. In one motion, lift your hips off the floor so that your body forms a straight line. Then lower your hips, but not completely: stop 5 cm from the floor, and then lift them up again. Do 10-15 reps on one side, then do the same on the other side.

Strong oblique muscles improve your stability while riding, allowing you to make tighter turns at faster speeds.

Exercise 6. Scissors

What works: transverse abdominal muscle, hip flexors, inner and outer thighs.

Lie on your back, legs straightened, hands (palms down) propping up your lower back. Rest your elbows on the floor, draw in your stomach, raise your shoulders, look at the ceiling. Raise your legs about 10 cm from the floor and start crossing and spreading them apart, constantly changing your upper leg. One leg change - one rep. You need to complete 100.

This multi-tasking exercise works the core muscles of your torso and also helps you work your hips, knees, and feet to pedal more efficiently.

Exercise 7. Catapult

What works: all core muscles.

Sit with your knees slightly bent and your heels flat on the floor. Raise your hands to shoulder level and stretch forward, palms facing each other. Straighten your back, look up, take a deep breath, and on this inhale for 5 counts, slowly lower yourself to the floor. Hands remain behind the head. With one movement on the exhale, rise again, hands should go first. Do 20 reps.

This exercise improves overall body control.

Exercise 8. Corner

What works: transverse abdominal muscle, muscles of the lower back.

Sit on the floor with your arms slightly laid back and resting on the floor, legs straightened. Keeping your legs together, lift them off the floor, and stretch your arms forward at shoulder level. The abdomen is pulled in, and the torso and legs form a 90-degree angle. If you find it difficult to keep your legs straight, you can bend your knees slightly. Hold this position for 60 seconds.

Like the plank, this exercise improves stability in the lower back and builds core endurance. That is, it will be much easier for you to be in a bent position for a long time or to drive up a hill without losing speed.