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.
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
While the workouts below don't require any equipment, advanced cyclists may wish to increase the difficulty level with the following equipment:
- Foam Roller
- Ankle Weights
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!
Targeted muscle: Hip, quadriceps and lower back
- In standing position, take a step forward with your right leg
- 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
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 ~
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~
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~
Target muscles: Core muscles and muscle flexibility
- Lie down
- 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!