Are you too tired after a small ride? Is cycling starting to seem like a chore rather than fun? It is because your muscle aren’t strong enough so today I am going to share with your some workouts that helped me strengthen my body and cycle better.
Rock the Boat
For cyclists the oblique muscles are responsible for reducing twisting of the trunk while we pedal. Strengthening them reduced pain and tiredness caused by the constant turning.
Get a medicine ball or a light dumbbell and be seated on the floor with your back and knees bent at about 45 degrees. Hold the ball/dumbbell in front of your chest and heels touched to the ground. Now slowly twist your upper body from left to right and continue for 15 reps.
Skater Step up
Have you ever wondered why a skater can ride so well? That is mainly because they have great lower body strength and balance and the skater step up workout is ideal for that. It’s effective because you focus on one leg at a time. It helped me strengthen my glutes and also lowered knee pain.
Grab a small stool or step and stand with your left leg placed on it. Now straighten that leg and move your right leg to the side and come to position. Do 10-15 reps on each side.
Are you having shoulder or neck pain after a long, hard ride? That’s because your trapezius muscles are weak. Strengthening them not only improved my posture but also reduced such aches. For this workout I use a stability ball but you can do it on the floor too.
Lie on the ball facedown and place your hands down and outwards like a Y shape and let your toes touch the floor. Now raise your hands as high as you can without moving any other body part and maintaining the Y pose and bring it back down. Do 10-15 reps.
The best part of having strong efficient muscles is that they keep me injury free, reduce pain and tiredness thus helping me cycle longer, faster and more efficiently and for such muscles I found the kettlebell swing workout very useful.
To do it just stand with your feet distant and grab the kettlebell with both hands and hold it in front. With a straight back squat while moving the hips back and the kettlebell between your legs and then get back up again. See video to understand it better. Stick to 10 reps for now.
Whether we are riding or sitting at home, office etc. our back in hunched. This causes our spin muscles to stretch and in turn makes our spine weak and cause pain and tiredness. To get rid of the pain I found this workout helpful.
Lie on the floor face down with your arms stretched to the side and your feet together. Now slowly move your hands to the front while lifting your chest and feet 5-6 inches off the ground. Hold for a couple of seconds and return to the initial pose. Try 10-15 reps.