Hate Hills? Here’s A Cyclist Workout to Get You Over Them!

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Cycling is a dynamic workout that requires a balanced workload between muscle groups to increase speed and power while limiting or decreasing fatigue. In order to perform at peak levels in this sport cycling to train for cycling is not enough. Cyclists must cross-train during the offseason and continue adding additional non-cycling workouts to their regime once they begin their outdoor cycling season.

 

During a ride, cyclists mainly depend on core stability, leg power, and a combination of flexibility and strength in their upper body and backs. Below is a training plan designed for specifically for cyclists and their biomechanical needs. Weight lifting helps to develop fast-twitch muscle fibers which are activated during cycling. This helps improve the rate that force is produced, and helps the rider to have more energy and less discomfort on rides.

 

This workout is recommended to be completed one to three times per week. If you are new to weightlifting or have time constraints this program can be broken down into two workouts: complete Circuit 1 one day a week and Circuit 2 a separate day then add in Circuit 3 to both days to get a full body burn.

 

*Please consult with your doctor before beginning a new exercise routine, especially if you are new to exercise or weight lifting.


 

Begin with 1 round of dynamic stretching, taking one minute per exercise to really focus in on activating and stretching the muscles before they get into the work phase of the program.

Dynamic Stretching:

  • Lunge with a twist – Begin in a standing position, step your right foot out in front of your body. Position your knee over your ankle and focus on dropping your back knee until it hovers over the ground.  Twist left elbow over right knee. Twist back to center, press your right foot into the ground forcing your body up and back into the standing position. Repeat on the opposite side for one minute.
  • Knee tucks – Starting in a standing position bring your right knee to your chest and grasp your shin with both hands, pull toward your torso. Release, and repeat on the opposite side. Continue for one minute.
  • High kicks – Begin in a standing position, kick your right leg out in front of your body. Try to keep your knees straight and swing your left arm toward your right leg. Release and repeat on the opposite side. Tip: Start off with a smaller range of motion, maybe touching your knee or shin and then work toward touching your toes.
  • Hip Stretch – Begin in a low lunge position, right foot forward to start. Place both your hands on the inside of your front foot. Lift your right arm up and back opening up your chest while pressing your left hip toward the ground. Replace your right hand on the ground and switch sides, repeat for one minute.
  • Push-ups to a T Begin in a high plank position. Slowly lower yourself toward the ground then push all the way back up to a plank. Shift your weight onto your left hand and raise your right hand up toward the sky. Replace your right hand, complete one push-up and then complete on the left side. Cycle through for one minute.
  • SquatsStart with your hips shoulder width apart. Tilt your pelvis back, engage your core, and sink your hips. Once your knees are parallel to the floor press your feet into the ground and bring your hips all the way back to standing. Complete for one minute.

*For a visual representation of this dynamic stretching routine watch this BuiltLean video.

 

Circuit 1:

Legs: perform each exercise for one set of 12 repetitions working toward three sets of 12 repetitions. If the exercise is right and left specific complete 6 repetitions on the right and then complete 6 repetitions on the left. If you do not have access to weight lifting equipment many of these exercises can be done using your body weight.

Barbell Squat

Single leg lunge 

Glute bridge 

Ham String Curl 

Step-ups 

Kettlebell swings

Calf raises

 

Circuit 2:

Arms/Back:  perform each exercise for one set of 12 repetitions working toward three sets of 12 repetitions.

Bench Press

Overhead Tricep Press

Bicep Curl

Decline Bench Press

Bent Over Dumbbell Row

Push Ups

 

Circuit 3:

Core: Complete for listed amount of time or repetitions working toward increased time or repetitions.

Plank Hold for 30 seconds working up to 2 minutes.

Knee Tucks Complete 20 repetitions working toward 3 sets of 20 repetitions.

Bicycle Crunches Complete 20 repetitions working toward 3 sets of 20 repetitions.

Back Extensions Complete 10 repetitions working toward 3 sets of 10 repetitions.

 

*This workout was specifically designed by ACE Certified Personal Trainer Molly Grove to target the muscle groups that cyclists depend on most to improve performance and speed. It is recommended that you take adequate rest days in between workouts and allow time at the end of each session for static stretching, hydration, and refueling.

 

Citations:

https://home.trainingpeaks.com/blog/article/the-primary-muscles-used-for-cycling-and-how-to-train-them

 

https://www.builtlean.com

 

www.bodybuilding.com

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