Workout tips for maintaining your cycling strength at home
Workout Tips for Maintaining Your Cycling Strength at Home
Is it possible to train without a bicycle at home? Yes it is! And best of all, it's very simple! Let us share with you a few exercises that will improve your lower body strength without any complicated equipment.
Introduction: the workouts
The workouts below will target different muscle groups that you use frequently while cycling.
Lunges - Hip, quadriceps and lower back
Squats - Quadriceps, knees and hamstrings
Planks - Core muscles
Alternate Leg Raise - Lower back, core muscles
Cycle Crunches - Core muscles and muscle flexibility
Optional equipment to enhance your workout
While the workouts below don't require any equipment, advanced cyclists may wish to increase the difficulty level with the following equipment:
- Dumbbells
- Kettlebell
- Foam Roller
- Ankle Weights
- Bench
You will also probably want an exercise mat of some sort (a non-slip rug can be a good alternative) and a towel to wipe yourself down.
Don't forget to hydrate - keep a bottle of water handy!
Lunges
Targeted muscle: Hip, quadriceps and lower back
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- Bend your right knee at about 90 degrees so that your knee is directly above your ankle
- Your left leg should be almost touching the ground
- Repeat the move with your left leg
* To increase the level of difficulty use dumbbells to do weighted lunges.
Reps: 3 sets of 10 with 45 second breaks
Squats
Targeted muscle: Quadriceps, knees and hamstrings
- Stand with your legs shoulder-width apart
- Lower your body into a squat position, bending your knees and pushing back your hips
- Lift your arms forward or upward to find balance in your squat and slowly lift yourself up using your knees and hips
* Use a kettlebell as weights to increase the difficulty level.
Reps: 3 sets of 10 reps with 90 seconds rest in between ~
Planks
Target muscles: Core muscles
- Place forearms in 90 degrees on the floor with elbows and arms parallel towards your body
- Hold this position for 60 seconds and repeat
* To increase the difficulty level you can twist your body to do a side plank or use a foam roller in between your knees to do an air plank
Reps: 3 sets for 60 seconds~
Alternate leg raise (aka flutter kicks)
Target muscles: Lower back, core muscles
- Lie down facing the ceiling and lift both legs up straight
- Slowly move your legs up and down maintaining straightness in your legs
*To increase difficulty use ankle weights for more intensity on your core muscles
Reps: 3 sets for 60 seconds~
Cycle crunches
Target muscles: Core muscles and muscle flexibility
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- Move to a sit-up position whilst cupping your ears
- Lift yourself up to a crunch position and make your legs repeat a pedaling-like motion with your knees bent
* To increase the difficulty level, move your torso and body from side to side
Reps: 3 sets of 10 reps with 60 seconds rest between sets
Training at home can be fun - even without your bike! We hope you found this article helpful and look forward to seeing you meet your cycling performance goals!