When it comes to cycling, it is all about the strength of your legs and core. And whether you are a seasonal cyclist or a year-round, it is important to strengthen your muscles and core for a long-lasting journey. With age, your bones and muscles weaken for which it is essential to carry out some form of gym training for cycling. You must focus on building up your core so that you can keep cycling for many more years to come.
We discuss through this article some of the very productive and result bearing strength training exercises. These are focused on slowing your ageing process at it keeps you fit and healthy more than the expectancy.
It is not compulsory to perform each of these exercises all at once in a single session. You should rather be focused on moving all the muscles of your body at least thrice a week for effective outcomes. This list of gym training for cycling has been well versed for what the body demands; a successful future in cycling.
Squats- Effective Gym Training For Cycling
To perform this, you keep your hands right in front of the chest clasped together. Legs apart wider than the shoulder with toes tilted outwards. Now you try to sit, bending your knees until your but reaches the knee level and then back to standing position.
It strengthens your bones, making your knees tougher and stronger by thickening your cartilage.
For this, you need to hold dumbbells at your sides. With your eyes fixed forward, you have to bow down with the arms coming to the front and knees slightly bent. Now bend until your torso is parallel with the ground and then rest back to the original state.
It is focused on working out your hamstrings, lower back, glutes and your quads for an effective pedalling.
This gym training for cycling requires you to be in a sitting position with your heels touching the ground. Bend in your knees a little, keep your back straight and holding a dumbbell with both your hands close to your chest; lean back until the pressure applies on your abs. Next, you have to twist your waist from left to right or vice-versa.
This exercise applies pressure to your side torsos to strengthen it further and help in faster pedalling with lower rates risks of pain and reduced rates of fatigue.
Triceps Dips- Intense Effective Gym Training For Cycling
It is a very effective strength training exercise for your triceps. You have to keep your arms at your side while holding a bench or the side of your bed, keeping your arms shoulder-width apart. With your legs extended out in the front; now you slowly slide your back down until your arms bend up to 90 degrees. Then with the push of your palms, straighten back up to the original position.
It helps cycling through long distances without letting your sore triceps while holding on to the handlebars.
The perfect gym training for cycling. To perform all of the above, you need to stand with straight upheld back. These exercises focus on strengthening your hamstrings, quadriceps and hips. As you start to attain good posture and balance, you can even add in some weights.