Strength Training For Cyclists

If you are not used to strength training and lifting weights, it is advisable to start with lighter weights and fewer repetitions, so that you can focus on getting your form right. Right form or posture while lifting weights is of utmost importance for the strength training session to be effective. Once you get the correct technique and form, you can either increase the weight or the number of repetitions you do. Lighter weights and increased repetitions will result in building up your endurance while heavier weights with fewer repetitions will build your strength.

Below are six exercises that will strengthen your body and are highly recommended for cyclists.

THE PLANK:

The plank is the most recommended exercise for strength training as it is an extremely effective way to strengthen your core, from your shoulders to your thighs. This is very beneficial for cyclists as it strengthens your back too, and a strong back improves your stability on a cycle. It also helps avoid back injuries and excessive pain that comes with long hours of being bent over the handlebar.

This exercise is simple to perform but requires a bit of effort. To do the plank, you have to lie down on a mat, keeping your stomach flat on the ground. Prop your body up on your elbows and toes. Elbows are in line with your shoulders. It is important to remember to keep your back as straight as possible without letting your rear side stick up in the air or letting your back dip in towards the ground. You will feel a burn in your abdomen and thighs primarily, this is good. The longer you can hold this position, the stronger your core gets. Try holding it for a minimum of 15 seconds and increase it as you get stronger.

SQUATS:

Target your core, glutes and quads. This is an effective exercise for cyclists as cycling involves and requires these muscles to be strong. It is important to make sure your form is correct while doing squats or else it won