How do I become a stronger cyclist?
This question is about Cycling
Sarah Achleithner
Strength training exercises (such as planks, lunges, leg lifts, and burpees) can help you become a stronger cyclist [1]. These exercises are beneficial in strengthening the main muscle groups used when cycling (such as hip flexors, hamstrings, glutes, and quads) and aid in hip and knee flexion/extension [1].
Heavy strength training can improve cycling economy, and evidence suggests that a combination of endurance and heavy strength training can have an additive effect on cycling performance [2].
Incorporating strength exercise can improve strength and force on the pedal, which will make you a stronger cyclist. Most recommend that cyclists participate in strength training a few times per week. Working with a personal trainer or strength coach can be helpful to come up with a personalized strength plan if you have specific cycling performance goals in mind.
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References:
- Vikmoen, O., Rønnestad, B. R., Ellefsen, S., & Raastad, T. (2017). Heavy strength training improves running and cycling performance following prolonged submaximal work in well-trained female athletes. Physiological reports, 5(5), e13149. https://doi.org/10.14814/phy2.13149
- Rønnestad, B. R., & Mujika, I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian journal of medicine & science in sports, 24(4), 603–612. https://doi.org/10.1111/sms.12104