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Our top 5 strengthening exercises for cyclists

Jun 6, 2018

Strengthening Exercises for Cyclists

We were asked if we had some strengthening exercises for cyclists, so here they are. It is great to see so many people out cycling. Please feel free to share with any of your cycling friends.

Why is Strength Training so Important?

Strength and conditioning reduces overuse injuries by 50%.

According to the evidence “Strength training reduced sports injuries to less than 1/3 and overuse injuries could be almost halved” (Lauersen et al, 2013)

The common areas of weakness we find are; gluteus medius (buttocks), transverse abdominus (core stability muscles), quadriceps (thigh) and hamstrings (back upper leg).

Please be aware of your body and take advice from your GP before exercising if you have any aches or pains then please send us an email for advice and guidance.

Strengthening Exercises for Cyclists

We recommend doing two strength sessions per week and work the muscles to fatigue (until they are aching)

 Planks

 
  1. Start on elbows and knees
  2. Straighten your legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart.
  3. Face the floor, being careful not to arch your back or stick your bottom in the air.
  4. Hold this position for 45 seconds to begin with, extending the time as you get stronger.
  5. You should feel this on your tummy muscles if you get lower back pain then stop

Side Planks

 

  1. Lie on your side
  2. Push up onto your elbow
  3. Lift your hips off the floor
  4. Hold this position for 45 seconds to begin with, extending the time as you get stronger.

 

Bridging

 

  1. Lie on your back
  2. Bend your knees
  3. Lift your hips up off the floor
  4. Hold for 10 seconds repeat until your muscles ache

 

Squats

 
  1. In standing, with feet hip width apart.
  2. Slowly bend at your hips until your knees are at about 90 degrees.
  3. Make sure your back is kept straight and your knees are in line with your second toe.
  4. This should be slow and controlled, so down for a count of 3 seconds and up for 3 seconds
  5. Repeat until fatigue

 

 

Triceps

 
  1. Standing, hold a weight in your hands behind your head
  2. Keep your elbows pointing forwards
  3. Keep your arms by the side of your head
  4. Life the weight above your head
  5. Repeat until fatigue

 

If any cyclists have any aches, pains or niggles or want advice about what you can do to reduce the risk of injury then please get in contact with us or book your appointment online today

If you would like to received our monthly newsletter with self help tips and exercises then please sign up today

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