STRENGTH TRAINING FOR CYCLISTS

Want to kick off the season with a bang? Are you determined to beat your best time? Then get on your bike – but not so fast. Even cyclists can benefit from targeted strength exercises. While it’s necessary to train the muscles used while riding a bike, it’s equally important to work on the muscle groups that cyclists tend to neglect. In addition to your leg muscles and glutes, strengthening your core is also extremely important. A stable core is essential to your ability to perform and ensures the optimal transfer of strength between the upper and lower limbs.

You can perform the exercises one after the other or in a circuit of between two and three sets. Depending on your fitness level, pause for between 30 and 60 seconds.

Perform these strength exercises for cyclists two to three times a week. Give your muscles time to recover by leaving at least one day between workouts.

SINGLE-ARM ROW

Effect: activates your upper back muscles.

Instructions: secure the MULTI BAND in front of you at hip height and hold one of the loops. On the same side as the hand holding the loop, get down onto your knee so that it is directly below your hip. Activate your core and glutes. Pull your elbows close to your body and draw them back, which will work your shoulder blade toward your spine. Both shoulders should remain low throughout the motion.

Repetitions: 8–12 per side

Sets: three per side

Note: bike riders often have a weakened area surrounding the shoulder blade due to being bent forward while riding. This exercise can help counteract that.


LOOP BAND BRIDGE

Effect: strengthens the glutes and core

Instructions: start in the supine position and place the BLACKROLL® LOOP BAND around your thighs, just above your knees. Bend your legs and let your arms rest loosely beside your body. Raise your buttocks off the floor and push your hips up until your thighs and torso form a straight line. Actively engage your buttocks and hold this position for five seconds. Slowly lower your buttocks without completely resting them on the floor and then start the movement again. 

Repetitions: 12–15

Sets: three per side

Tip: focus on your glutes while doing this exercise.


DEADLIFTS WITH THE SUPER BAND

Effect: deadlifts are a strength exercise that works the whole body. Use this variation to target your spinal erectors, glutes and thigh muscles.

Instructions: stand in a firm, upright position with your feet planted in the center of the SUPER BAND. Keeping your back straight, hold the end of the band with both hands and bend forward. Then push your hips forward and straighten your upper body to return to an upright position with the band. Squeeze your buttocks when you reach the most upright position. Now return to the starting position.

Repetitions: 12–15

Sets: three

Tip: make sure your movement is controlled when you bend forward. If you need more resistance, simply add a second SUPER BAND.


PLANK SIDE WALK WITH THE LOOP BAND

Effect: strengthens the core, shoulders and glutes

Instructions: place the BLACKROLL® LOOP BAND around your feet, just above the ankles. Start in the full plank position with your hands in line with your shoulders and your feet slightly apart, enough to create tension in the BAND. Keeping your whole body in a rigid, straight line, step one arm and the corresponding leg out to one side, then follow with the opposite arm and leg, for a total of 10 steps. Then switch sides and step back in the other direction. 

Repetitions: 8–10 “steps” in both directions

Sets: three per side

Tip: don’t let your spine sink down too low, and make sure you can keep your core engaged.


LOOP BAND JUMP SQUATS

Effect: strengthens your leg muscles and helps stabilize the alignment of your legs.

Instructions: place the LOOP BAND around your legs, just above your knees. Squat down, then, with explosive force, jump a few centimeters into the air. Make sure you land on the balls of your feet and then roll your heels down.

Repetitions: 12–15

Sets: three

Tip: stick your buttocks out behind you and make sure you can still see the tips of your toes.