5 Exercises To Increase Cycling Power
If you’re looking to improve your cycling performance, building strength and power is key. While endurance training is important for increasing your ability to ride longer distances, adding strength exercises to your routine can help you become a faster, more powerful cyclist. In this article, we’ll explore some of the best exercises to increase cycling power and help you take your riding to the next level.
Best Exercises To Increase Cycling Power
1. Squats: Squats are a great exercise for building lower body strength, which is essential for cycling. When performing squats, make sure to keep your feet hip-width apart and your knees in line with your toes. Lower down as if you’re sitting in a chair, keeping your back straight, and then push back up through your heels. To increase the challenge, try adding weights or doing single-leg squats.
2. Lunges: Lunges are another effective lower body exercise that can help increase your cycling power. Start by standing with your feet hip-width apart and then step one foot forward, bending both knees to a 90-degree angle. Push back up through your front heel and repeat on the other side. To make this exercise more challenging, hold weights or try walking lunges.
3. Deadlifts: Deadlifts are a compound exercise that work multiple muscle groups, including your glutes, hamstrings, and lower back. To perform a deadlift, stand with your feet hip-width apart and your knees slightly bent. Hold a barbell or dumbbells in front of your thighs and then hinge forward at the hips, keeping your back straight. Lower the weight down towards the ground and then lift it back up by squeezing your glutes and driving through your heels.
4. Plyometrics: Plyometric exercises are explosive movements that can help increase power and speed. Examples of plyometric exercises include box jumps, jump squats, and jumping lunges. When performing plyometrics, make sure to land softly to reduce impact on your joints and focus on explosive power.
5. Hill repeats: While not technically a strength exercise, hill repeats are a great way to build cycling power. Find a hill that takes between 1-5 minutes to climb and then ride up it as hard as you can. Recover on the descent and then repeat the effort several times. Hill repeats will help improve your leg strength and cardiovascular endurance, making you a stronger cyclist overall.
How Often Should You Do These Strength Exercises
To see the best results, it’s important to incorporate strength exercises into your training routine regularly. Aim to do strength exercises 2-3 times per week, with at least one day of rest in between each session. Start with lighter weights or bodyweight exercises and gradually increase the weight or difficulty over time. It’s also important to listen to your body and avoid overtraining, as this can lead to injury and decreased performance.
Other Exercises To Increase Cycling Power
In addition to the exercises mentioned in the previous section, there are several other exercises you can do to increase cycling power. These exercises target different muscle groups and can help you develop overall strength and power for cycling. Here are a few more exercises to consider adding to your routine:
1. Push-ups: Push-ups are a great exercise for building upper body and core strength. When done properly, push-ups engage your chest, triceps, shoulders, and core. To perform a push-up, start in a plank position with your hands shoulder-width apart. Lower your body down towards the ground, keeping your elbows close to your sides, and then push back up.
2. Planks: Planks are a simple but effective exercise for building core strength. To perform a plank, start in a push-up position and then lower your forearms to the ground. Keep your body in a straight line from your head to your heels and hold this position for as long as you can. Planks engage your abs, back, and glutes, making them a great exercise for overall core strength.
3. Leg press: The leg press is a weightlifting exercise that targets the muscles in your lower body. To perform a leg press, sit in a leg press machine with your feet on the platform in front of you. Push the platform away from your body, extending your legs, and then slowly lower it back down. The leg press targets your quads, hamstrings, and glutes, making it a great exercise for overall lower body strength.
4. Romanian deadlifts: Romanian deadlifts are similar to regular deadlifts but place more emphasis on your hamstrings and glutes. To perform a Romanian deadlift, start with a barbell or dumbbells in front of your thighs. Hinge forward at the hips, keeping your back straight, and lower the weight down towards the ground. Squeeze your glutes and drive through your heels to lift the weight back up.
5. Pull-ups: Pull-ups are an excellent exercise for building upper body strength, particularly in your back and arms. To perform a pull-up, hang from a pull-up bar with your palms facing away from your body. Pull your body up towards the bar, keeping your elbows close to your sides, and then lower yourself back down.
Incorporating a variety of exercises into your training routine can help you build overall strength and power for cycling. Try adding some of these exercises to your routine and see how they impact your performance on the bike. Remember to start with lighter weights or bodyweight exercises and gradually increase the difficulty over time.
Incorporating strength exercises into your training routine can be a game-changer when it comes to improving your cycling performance. By focusing on building lower body strength and explosive power, you can become a faster, more powerful cyclist. Remember to start with lighter weights or bodyweight exercises and gradually increase the difficulty over time. With consistency and dedication, you’ll be crushing your cycling goals in no time!