Exercises for cyclists should be to both strengthen the muscles to sustain changing terrain on rides and also build cardiovascular endurance for long rides. Although cycling is primarily a lower-body sport, you should do exercises that work the entire body and those that increase your heart rate so you can exercise your heart and lungs.
Indoor Cycling
The book "Base Building for Cyclists," lists indoor cycling as one of the best exercises for cyclists. Bikes used in the class have resistance on their wheels to mimic riding on different types of terrain, such as hills, jumps or flat distances. The cycling is normally done in a class-setting, with a certified instructor leading you through various rides The class lets you perform strength rides with high-resistance hills, intervals or speed rides with low-resistance training. You can also purchase a bike for your home; using an indoor cycling bike is a also a great way to increase your cardio endurance, since most cycling classes are at least 45 to 60 minutes.
Bulgarian Split Lunge
Bulgarian split lunges are a full-body exercise that will increase your heart rate while strengthening your legs, core and arms. Place a step or bench behind you with a kettlebell in each hand and your arms next to your body. Place your right foot on the bench behind you and step forward with your left foot, holding the weight steady. Bend your left leg until your knee is at 90 degrees and your right hip flexor muscle begins to stretch while your left quad is being strengthened. Return to the starting position and complete as many lunges as possible in 30 seconds on the left side before switching to the other side with your left foot on the bench and right foot in the lunge position.
Power Yoga
Power yoga is a great exercise for cyclists; it will help you learn better breathing to maximize your rides and will strength and lengthen muscles. When you cycle, your hips and squads are naturally strengthened, however, the muscle fibers are compacted and you become tighter through the hips. "Yoga for Cyclists," describes how power yoga can stretch and open your hips so you have better range of movement and stronger strokes when pedaling. Poses like Warrior 1 and 2, Crescent Lunge and Pigeon are especially good for opening tight hips in cyclists and strengthening the legs.
Rowing
Rowing is another exercise you can do at the gym, on a rower machine. Like cycling, rowing will strengthen your heart and lungs and can be varied through different types of timed, or speed-paced workouts. Most machines have preset programs for you to choose distances and add or remove resistance from the wheel to make the workout more challenging. Rowing is also going to help tone the upper body and make the muscles of the chest stronger, giving you better posture when you ride, which helps your strokes be more efficient.
References
- "Base Building for Cyclists: A New Foundation for Endurance and Performance"; Thomas Chapple; 2006
- "Yoga for Cyclists"; David Moreno; 2011
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