To improve your performance on the bike, you need Do work hours on the road and on the track. However, performing certain leg strengthening exercises in your routine can also help increase your speed and endurance. Weight training can help improve the efficiency of your slow-twitch muscle fibers, which are used when you're cycling at a steady pace for a long time, and your fast-twitch fibers, which are responsible for explosive and powerful movements like speed races.
Begin your lower body workout with a squat position. According to Dr. Jesper Bondo Medhus, author of "Cycling training effective time," the squat is a fantastic exercise to improve your performance on the bike. Many of the movements that you do during a squat are similar to the movement of pedaling, since it works the same muscles. Make five sets of five in any squat variation - squats, Zercher squats, front squats and goblet squats.
Performing explosive and powerful movements with the weight of your own body is an excellent way to develop speed and power, which can help you when you're running on the bike. After each set of squats you do, perform a series of three jumps - either box jumps, big jumps or single-leg jumps. Focus on jumping as far and as quickly as possible on each repetition. If you start to find the jump with too easy a body weight, add a small amount of resistance with a weight vest, medicine ball, or a pair of light dumbbells.
Stiff legs with dead weight
Your hamstrings are a very important muscle when riding a bicycle, as you stretch your hips and flex your knees, which are two movements that They occur with each revolution of your pedals, so it is important that they are strong. Do deadlift with your legs stiff with a dumbbell or a bar as your main hamstring exercise. Do five sets of fifteen repetitions, and keep your brief periods of rest, to help build your muscular endurance.
Push bars with hip
The trainer and author of "Advanced techniques in glute maximus strengthening", Bret Contreras, reports that direct glute exercises maximize sports performance. Your glutes play a very important role to help you move your legs during pedaling and have great potential to generate large amounts of strength and power of the lower body, however, many athletes do not train them.Perform with barbell thrusts with the hips as you would with a bridge between the gluteus and the body with weights, but rest your back against a bench of weights, and place a bar on your lap. Lift your hips off the ground as high as possible, pause for a second, and then lower them again. Do four sets of six repetitions.