Gym program for cyclist.

[flyluis]

Howsit.

 

can anybody help me out with a program designed to strengthen the muscles we use when we cycle?

 

Thanks!

[Pants Boy]

Yes - Joe Friel can

[Jaco-fiets]

There are not many exercises that simulate the power transfer/movement you do on the bike. Legg press, squads and lunges comes closest I think. Leg extensions is probably debatable.

 

I hit the gym twice per week but that is only for upper body. I find that if I do legs I am too weak/tired on the bike during the week

[DJ84]

A stronger/fitter core always makes a difference,

my favourite is the bridge and toe ups.

 

For the legs your best bet is step ups and walking lunges.

 

if you ride mtb,

strong shoulders and triceps help for a long days ride.

[cycletraining]

Hi, it's not only leg exercises. But also core needs to be strengthen. Plank, side plank push ups, bridge will be good start. You can do leg workouts twice a week in winter with 2 or 3 days break. Squats, lunges and plyometrics exercises will help with speed and prevention for cramps on bike. Interval high intensity on spin bike in winter months also helps to get stronger and fitter. Cycling is a specific sport so gym training helps but you really need the time on bike or indoor trainer.

[Kritzie]

Join a gym thats far away and ride there and back, but do not go inside there are funny people with puffy pants with bulldogs on them, they are scary and extremely dangerous!!!!

[fanievb]

i am by no means an expert but here is what i got from Dr. Google

 

Cycling exercises.pdf

Cycling exercises.pdf

[mark ellis]

PM me your email address, I have some I can share

[Sitting slip]

we have a strength and conditioning centre opening soon focusing on cyclist. pm me for details

we are in centurion

Edited August 20, 2013 by Sitting slip

[DR ◣◢]

Road or MTB?

[PeterF]

Have a look at www.bikejames.com. There are some kettlebell exercises that are very good for strengthening your core.

[flyluis]

Wow guys, awesome response! Thanks!!

[flyluis]

Road or MTB?

 

MTB...

[flyluis]

i am by no means an expert but here is what i got from Dr. Google

 

Cycling exercises.pdf

 

Looks perfect! Thanks!!

[DR ◣◢]

MTB...

 

Check out www.bikejames.com. Some excellent training tips on there.

 

Core, core and more core. Makes a massive difference.

[flyluis]

Check out www.bikejames.com. Some excellent training tips on there.

 

Core, core and more core. Makes a massive difference.

 

Thanks, had a look on the site. looks good!!