5 STRENGTH EXERCISES FOR CYCLISTS – NO EQUIPMENT NEEDED | Amy Cycling Adventures
Source: Amy Cycling Adventures Youtube Channel: 5 STRENGTH EXERCISES FOR CYCLISTS – NO EQUIPMENT NEEDED
Video 5 STRENGTH EXERCISES FOR CYCLISTS – NO EQUIPMENT NEEDED with Amy Cycling Adventures
Video 5 STRENGTH EXERCISES FOR CYCLISTS – NO EQUIPMENT NEEDED with Amy Cycling Adventures YouTube Channel.
5 STRENGTH EXERCISES FOR CYCLISTS – NO EQUIPMENT NEEDED
Title: Amy’s Cycling Adventures: Five Key Strength Exercises for Cyclists
Introduction
Amy is at UK Bike Fit to learn about five key strength exercises for cyclists. These exercises are designed to help cyclists build strength in their quads, glutes, triceps, and calves, essential muscles for cycling. Dan, the fitness expert at UK Bike Fit, demonstrates each exercise and provides guidance on how often they should be done for optimal results.
Exercise Number 1: Split Squats
The first exercise demonstrated by Dan is the split squat, which is great for targeting the quads and glutes. Amy is instructed to stand with her feet staggered and dip into a squat, keeping her weight forward over her front knee. This exercise helps to improve leg strength and stability, essential for powerful pedal strokes and maintaining a stable position on the bike.
Exercise Number 2: Tricep Press Ups
Next, Dan guides Amy through tricep press ups, which are crucial for strengthening the triceps, essential for supporting the upper body during cycling. Amy struggles with the exercise initially but is relieved to learn that she can do modified press ups with her knees on the floor. Dan emphasizes the importance of keeping the elbows tucked in during the press up to effectively target the triceps.
Exercise Number 3: Single Leg Bridge
Single leg bridges are demonstrated to Amy as an effective exercise for targeting the glutes and hamstrings. This exercise is beneficial for improving pedal power and overall leg strength. Dan advises Amy to focus on a slow and controlled movement, ensuring that she maintains proper form throughout the exercise.
Exercise Number 4: Calf Raises
Calf raises are highlighted as an essential exercise for targeting the calf muscles, specifically the deep muscles known as the ‘cus’. Dan demonstrates a bent-knee calf raise, emphasizing the importance of strengthening these muscles, as they play a significant role in cycling. Amy feels the intensity of the exercise and realizes the importance of targeting the often-overlooked calf muscles for improved cycling performance.
Exercise Number 5: Squat Jumps
The final exercise demonstrated by Dan is squat jumps, designed to improve explosiveness and power in the legs. Amy and Dan engage in a friendly competition to see who can jump the highest. Dan emphasizes the importance of explosive movements in this exercise and explains how it can help cyclists improve their power output on the bike.
Frequency and Recommendations
After demonstrating the exercises, Dan provides guidance on how often these exercises should be done. He recommends incorporating these exercises into a weekly routine, with a focus on building strength by completing the exercises to fatigue. For cyclists who are riding regularly, a shorter routine of two to three sets of each exercise, at 8 to 10 reps, is suggested to maintain strength and performance.
Conclusion
As Amy completes the exercises, she realizes the importance of incorporating strength training into her cycling routine. From split squats to squat jumps, each exercise targets essential muscles used in cycling, providing a comprehensive strength-building workout. Dan’s guidance on frequency and form ensures that these exercises are not only effective but also safe for cyclists of all levels. Amy looks forward to incorporating these key strength exercises into her cycling routine and sharing the benefits with fellow cyclists.
The opinions expressed in this space are the sole responsibility of the YouTube Channel Amy Cycling Adventures and do not necessarily represent the views of CicloNews.