As a keen cyclist for my entire life, I can attest to just how effective regular bike riding is, as a way to improve and maintain good health – especially aerobic fitness, but also for building leg strength, and for toning muscles of the core and upper body.
An all over approach however, incorporating cycle specific strength exercises, with a program of regular stretching and focused breathing, as well as plenty of time on the bike of course – is hugely beneficial for all cyclists, from beginners right through to pro tour riders.
I have created this program, with inspiration from Shannon Sovndal – author of Cycling Anatomy, a fabulous book and one of my favourite resources.
This program is suitable for fitness levels, from intermediate to advanced – with at least basic bike riding skills.
This program contains
- 12 strength exercises (Pages 2-3 of this article)
- 4 stretch and breathing exercises (Page 4)
- Med Ball
- Suspension cable/ TRX
- Set of 2 cables (resistance bands)
- Swiss Ball
- Foam Roller
- Exercise mat
- Warm up with this pre-workout routine or 3-5 minutes walking or slow jogging.
- Complete one or two sets (with 2-3 minutes rest in between sets)
- Engage core by drawing in belly button
- Maintain good posture and breathing.
Cool down and stretch
- See Page 4 of this article for full info on recommended stretches.
Click on Page 2, for your first 6 ‘cycle specific’ strength exercises!