When it comes to cardiovascular workouts, bicycling is extremely beneficial for heart health and building up lower body strength. However, cyclists must also remember that cycling is not a load-bearing activity that helps to build strong bones and protect against osteoporosis. For a complete fitness regimen, cycling workouts should be supplemented with load-bearing activities such as weight training, jumping sports and activities that get both feet off the ground simultaneously.
Gluteus
The gluteus muscle group consists of three muscles: the glute minimus, the glute maximus, and the glute medius. As one of the largest groups of muscles in the body, the function of your gluteus muscles (otherwise known as your buttocks) is to move your thigh away from the center of your body. During cycling, the gluteus maximus does most of the work, accounting for approximately the first 90 degrees of each pedal push. Additionally, when you are steering your bicycle, the gluteus medius and gluteus minimus help to provide balance when you shift your weight from side-to-side.
Quadriceps
The front of your thighs consist of the quadriceps muscles, which include the vastus medialis, intermedius and lateralis and the rectus femoris. As the most powerful muscle in your body, the "quads" enable you to straighten your leg and knee, and also act as hip flexors. When you pedal a bicycle, your quadriceps help provide the force of the pedal cycle while putting stress on your knees. Always ensure that your quadriceps are properly stretched and trained, since tightened quad muscles may restrict your knee's range of motion and possibly lead to injury.
Hamstrings
The back of your upper leg muscles include three hamstring muscles: the semimembranosus, semitendinosus, and the biceps femoris. These muscles enable your knee to bend, and move your thigh back behind your torso. Always remember to warm up and stretch this group of muscles, since hamstring strains felt in the lower buttocks region are a painful, common occurrence that usually happen as the result of repetitive, quick starts and stops.
Calves
The calf muscles on the back of your lower leg experience a workout whenever you begin pedaling. These three muscles consist of the inner calf (the gastrocnemius medial head), the outer calf (the gastrocnemius lateral head) and the internal mid-calf (the soleu). For the most thorough calf workout when bicycling, ensure that the balls of your feet are placed on the pedals while in motion.
Abdominals
Your stomach, or abdomen region, is comprised of muscles that help your torso rotate, flex and bend sideways. These muscles also protect your vital organs. When you keep your abdominal region strong, they help provide sturdy support to your spine, which reduces your chance of back injuries. Whenever you ride your bicycle, your abdominal muscles keep you steady on the bike and enable you to complete the pedal stroke rotation, as well as provide the force required to push against the pedals.
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