{"id":50850,"date":"2021-11-26T14:23:51","date_gmt":"2021-11-26T13:23:51","guid":{"rendered":"http:\/\/www.alpecincycling.com\/?p=50850"},"modified":"2021-11-30T09:02:39","modified_gmt":"2021-11-30T08:02:39","slug":"strength-training-cyclists-5-exercises","status":"publish","type":"post","link":"https:\/\/www.alpecincycling.com\/en\/training\/strength-training-cyclists-5-exercises\/","title":{"rendered":"Strength training for cyclists: the 5 exercises every rider should do"},"content":{"rendered":"\n

Professional cyclists now do regular strength training. And with a few simple exercises, you can quickly boost your own cycling performance<\/strong><\/p>\n\n\n\n

For decades cyclists have avoided gym training in the same way they avoid potholes and patches of ice on the road. But a new generation of professional riders is embracing gym training in an attempt to improve their strength, power, balance and durability. <\/p>\n\n\n\n

Over the winter, many of the stars of the Tour de France can be found strengthening their bodies with gym work ready for another season of hard training and racing. And it is a winning habit which all amateur cyclists can benefit from too.<\/p>\n\n\n\n

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\u201cStrength training can have multiple benefits for cyclists, such as improving sprint performance, improving muscular strength, reducing body fat, improving lean muscle mass and increasing bone mineral density,\u201d explains Bianca Broadbent, a cycling physiotherapist at Fit Your Bike (fityourbike.co.uk) based at the High Performance Centre within the University of Birmingham.<\/p>\n\n\n\n

With a small amount of effort, you can achieve big gains in your performance. Here Broadbent shares her top five strength exercises all cyclists should try.<\/p>\n\n\n\n

Bulgarian split squats<\/strong><\/h2>\n\n\n\n

Why should I do them?<\/strong><\/h3>\n\n\n\n

Squats are an excellent strength exercise for cyclists, but Bulgarian split squats are a much more cycling-specific, single-leg version which will boost your strength, balance and power on the bike. \u201cThis should be a key exercise for any cyclist,\u201d explains Broadbent. <\/p>\n\n\n\n

Cycling involves asymmetrical movement patterns, with one leg moving up and one leg moving down as you pedal. So your ability to create force in each individual leg is crucial if you want to create an efficient power output on the bike. <\/p>\n\n\n\n

This single-leg exercise will build strength in each leg, for a much more functional and cycling-specific squat. \u201cBy targeting the quads and glutes of each leg, this exercise will help with your pedalling efficiency and power,\u201d adds Broadbent.<\/p>\n\n\n\n

And there is more: this exercise will also engage your core muscles to help enhance your balance and stability when climbing steep hills or riding out of the saddle.<\/p>\n\n\n\n

How do I do them?<\/strong><\/h3>\n\n\n\n

Start with your back foot resting on a chair or ledge, and your front leg a couple of stride lengths in front of the chair or ledge. \u201cYou can place your foot further forward to reduce the load through your knee, if required,\u201d suggests Broadbent. <\/p>\n\n\n\n