Static contraction training, more commonly known as isometric exercises, does not stretch the muscles. Instead, muscles are contracted and held taut for a period of time. Isometric exercises are ideal for cyclists because the movements don't place undue stress on the joints and they can significantly strengthen leg, thigh, arm, hand and abdominal muscles.
Plank
The entire body receives an isometric workout with a full-body plank exercise. To perform a plank, lie on the floor face down and set your elbows under the sides of your chest. Prop yourself up on your forearms as you lift up your torso, so that your body weight is resting on your toes and your forearms. Keep your body parallel to the ground and don't let your hips dip down. Hold the position for a count of 10 to 30 and relax. Repeat the exercise two or three times for maximum results.
Squats
Strengthen your lower back and legs with isometric squats. It's best to use a wall for isometric squats to maintain your balance for a sufficient amount of time. Stand beside a wall and lower yourself until your thighs are parallel to the floor. Move your feet around so they line up at a parallel angle to the wall. Raise your arms and hold them straight out from your body. Stay in that position while you count to 30 and then slowly rise. Repeat two or three times.
Squeezes
Common static contraction exercises can be performed at any time when you choose to do squeezes. Isometric squeezes are ideal if you are having trouble with your knees or develop osteoarthritis, according to the American Council on Exercise. To save your knees for riding your bike, stick to squeezes that won't place extra stress on your joints. Lie down on your back and isolate your thigh muscles by squeezing them as tight as you can and hold for a count of 20 to 30. You can squeeze your buttocks in the same manner. Once you become proficient at isolating the muscles you want to strengthen, you can do them while sitting in a meeting or driving a car.
Calf Raises
Calf raises are isometric exercises that work the backs of your legs without straining any of your joints or stressing any other body parts you may need to rest before riding. Since calf raises require a great deal of balance, you should do them standing next to a sturdy chair or other solid surface you can easily hold on to while standing up straight. Lift your left foot and rest it on the back of your right leg, and balance on your right leg. Holding on lightly to the chair for balance, rise up on the toes of your right foot and hold the position for a count of 20 to 30. Slowly lower your body and repeat three times. Switch legs and repeat the exercise three times with your left leg.
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