The Right Training
Before any workout, whether on a bike or at the weight machine, be sure to eat and hydrate properly. At least an hour before your ride, eat a small snack containing quality protein and carbohydrate (think cheese stick and apple slices). Also, drink plenty of water before, during, and after your ride; and be sure to finish your ride with a small post-workout snack, too.
Cycling requires a great deal of lower- and upper-body strength and endurance. You’ll use your quadriceps, glutes, hamstrings, and calves to power the bicycle. The chest, back, triceps, and core will be called upon to maintain bicycle control and proper posture. The following workout is designed to strengthen the key muscle areas you’ll use while cycling. Cycling alone is great for cardio, but you’ll need to build muscle strength and endurance if you’re going to maintain your riding endurance and ability.
Each movement is designed to help improve your cycling performance. Try performing three sets of 12 to 15 repetitions with a medium to heavy weight. If you’re not familiar with these movements, ask a personal trainer or fitness professional to help get you started.
- Leg Press
- Leg Machine Extension
- Alternating Dumbbell Step Up on Bench
- Elbow Plank
- Tricep Pressdown with V Bar
- Seated Cable Row