Whole body exercise routine for cyclists.
Strength training for cycling is essential. In addition to cycling, you should undertake upper body and leg training for cyclists. Train the muscles needed for cycling and focus on the muscle groups that easily get neglected by cyclists. Having a strong torso is just as important as strong leg and gluteal muscles. Core training for cyclists stabilises the torso and ensures optimum power transfer between the upper and lower extremities.
Perform strength training for cyclists two to three times a week.
You can do strength training for cyclists as circuit training with two to three repetitions. Depending on your training level, take breaks of 30 to 60 seconds in between.
Give your muscles enough time to regenerate by allowing at least one day of rest between sessions.
Activate your upper back.
Strengthen your glutes & core muscles.
Deadlift is a full-body strength exercise. Train your back extensor, gluteal and thigh muscles with this variation.
Strengthen your core, shoulder and gluteal muscles.
Place the LOOP BAND around your feet, just above the ankles. Go into a push-up with your hands under your shoulders and your feet slightly open so that the BAND is under tension.
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