Cycling is a great way to get in shape and to build muscle. If you're looking to improve your cycling performance, resistance exercises are a great way to get started! Here are some exercises that will help you take your cycling workouts farther than they've ever gone before:
Resistance bands
Resistance bands are one of the cheapest, most portable ways to get a full-body workout. They're also versatile, as you can use them in place of dumbbells or kettlebells for many exercises.
The best way to choose which type is right for you depends on how much weight you want to lift and how much space you have available in your home gym or studio apartment!
Mini-bands are the most common type of resistance band and come in a variety of sizes. They're great for beginners because they can be used for both upper-body and lower-body exercises. Mini-bands are the most affordable option, but they’re also the lightest. They're typically made of latex or other synthetic materials and come in a variety of colors and sizes—from 1/8th inch to 3/4 inch thick. The mini-band is placed around the ankle, above and below the joint. The resistance created by the band will help to keep your ankle from collapsing and pulling apart during a pedaling motion
Loop bands are also common and are often used by advanced lifters because they're more durable and offer more resistance than mini-bands. The only downside is that they take up more space than mini-bands and can be harder to travel with.
If you're just starting out, a set of mini-bands is probably the best option. They provide a light resistance and are easy to travel with. If you want to increase the weight you lift over time, then loop bands are a great option because they can be connected in any number of ways to make them longer or shorter—which means more resistance.
Biking uphill
Biking uphill is a great way to improve your upper body strength, cardiovascular fitness and endurance.
The muscles in your legs are used to push down on the pedals which causes them to move in circles. When biking uphill, you must exert more force against gravity in order for those pedals to turn around and go up hill. This means that there will be more resistance on the muscles in your legs when going up hill than there would be if you were riding on flat ground or downhill (when gravity works against you).
When biking uphill:
- Your quadriceps (front thigh muscles) will get stronger as they try harder than usual at lifting your leg up higher than usual when pedaling through an incline;
- Your hamstrings (back thigh muscles) will work harder because they have less leverage when pedaling against gravity rather than with it;
- Your gluteus maximus will contract harder as well because this muscle helps stabilize your pelvis during cycling movements.
Try interval training.
Interval training is a great way to build up endurance and strength.
Interval training involves alternating periods of high-intensity exercise with periods of low-intensity exercise for a given time period. It can be as simple as running for 30 seconds, then walking for one minute, or it could be more complex (and intense) than that--like doing intervals on a stationary bike at 90 percent effort followed by 15 seconds of resting at 50 percent effort.
The benefits of interval training include:
- Improved aerobic capacity
- Increased muscle strength
- Enhanced mental capacity
- Improved flexibility
- Enhanced balance and coordination
- Increased metabolism
- Lower blood pressure
- Reduced risk of disease
- Reduced risk of injury
- Increased energy levels
- Improved mood and self-esteem
- Improved body composition (reduced body fat)
- Increased bone density and strength
- Increased VO2 max
- Decreased risk of heart disease and stroke
- Enhanced ability to handle stress
- Enhanced fat loss
- Stronger bones and connective tissue
- Improved cardiovascular health
- Improved balance and coordination
- Enhanced performance
Build your core strength and stability.
The core is the foundation of your body, and its strength and stability directly affect your ability to ride a bike. The stronger your abs, lower back, hips and glutes are--the more they can support you as you pedal. Cycling is also a low-impact activity that puts stress on the joints in ways similar to running or jumping rope. This means that cyclists need strong support from their muscles so they don't put too much pressure on their joints when riding over bumps or rolling through potholes in the road.
While there are many different types of exercises for building core strength (and we'll get into those soon), one thing all of them have in common: They require both legs working together at once rather than simply moving independently like most other exercises do (like squats). This forces cyclists' bodies into unfamiliar positions that make it harder for them to balance themselves during each rep--which forces them use more muscle power than usual while performing each repetition!
Working on these exercises can help you get more out of your next bike ride!
Resistance training is a great way to improve your cycling performance. Resistance exercises can be done at home, at the gym or with a trainer. You can even do resistance exercises with friends on your own bike!
If you don't have access to weights or other equipment, try doing these four simple movements that will strengthen your legs and help you ride faster:
- Standing calf raise--Stand on one leg with toes pointed forward for support; raise up onto tip-toes and then lower yourself back down slowly (10 per side). Repeat 10 times before switching feet/legs. This exercise can also be done while holding onto something sturdy like a chair or table if needed.
- Wall sit--Lean against a wall with arms crossed over chest; keep back straight as possible while sitting against wall without moving for 30 seconds.
- Leg raises--Lie on your back with knees bent and feet flat on the floor; raise both legs up straight so that they're parallel to the floor (10 per side). Repeat 10 times before switching legs/feet.
- Hanging leg raises--Hang from a bar above you with hands at shoulder height; raise one leg up to about hip height and then lower slowly back down (10 per side). Repeat 10 times before switching legs.
So, if you're a cyclist who wants to improve their strength and endurance, then you should definitely add some core exercises into your workout routine. Just remember that they're not just for cyclists--anyone who wants to build up their abdominal muscles can benefit from doing these
Conclusion
Cycling is a great way to exercise, but it can also cause your muscles to get tight and sore. Resistance training can help you improve your cycling by strengthening your muscles and increasing their flexibility.
