I Love Bicycling

I Love Bicycling is a website that is geared towards cycling for beginners with road cycling tips, training articles, nutrition tips, weight loss, how to’s and bike repair articles.

Training Tips

Will spin workouts improve my cycling?

by

Spin workouts seem to be an area of contention within the cycling community. Some claim that they are a great option on cold wet nights or when the heat gets unbearable. Others state they are nothing but aerobic hype with little benefit to ‘real cyclists.’ The truth is probably somewhere in between. Regardless, indoor cycling in general has become increasingly popular in the last decade.

Will spin workouts improve my cycling?

A spin workout class or “spinning” is an intense indoor cycling workout led by a qualified instructor who will guide you through a 40-60 minute program. Usually set to music, these workouts are short but intense, with a focus on building your overall cardio.

The first thing you may notice is the name, it is called ‘spinning’ rather than ‘cycling’ for a reason. These stationary bikes are not set up like a road bike. Very few have drop bars, so you will be in a different position than you’re used to. The external factors are also very different including temperature, humidity, music, or the presence of an instructor. Most classes are set up for overall fitness and cardio, not necessarily for the cyclist putting in 10 hours a week in the saddle.

Depending on your training plan, you most likely have a different goal than simply burning calories. Spin classes can be a great addition to your training, but are not a replacement to your road cycling or indoor bike trainer sessions.

The benefits of spin workouts for cyclistsWill spin workouts improve my cycling?

It gets you out of solitary training

Most people work harder when there are other people around, it’s just a simple fact. You will likely push yourself more in a class with 20 other people than you would alone in your basement. Having a community is so important, especially for beginners, as helps you build both muscular and mental strength.

Effective strength training

Spinning allows you to add some serious resistance. Step up out of the saddle, and really give it everything you have. Yes, it may be different than tackling a physical hill, but it’s targeting all the same muscle groups.

Overall cardio

If you are getting your heart rate up and maintaining for 45 minutes to an hour, you are challenging your cardio ability and conditioning your body to the feeling. Like cycling itself, spinning is a great way to work on your range of motion and better your overall fitness through low impact training.

Pedaling efficiency

Sitting on a stationary bike is the perfect time to focus on your pedalling technique. There are no distractions, so really concentrate on pedaling in a circle, making to most of every part of the rotation. For more information check out, “The perfect pedaling technique.”

Will spin workouts improve my cycling?How to make the most of a spin class

  1. Warm up – Show up as early as you can and hop on the bike for a proper warm up. As the classes rarely break an hour, if you put in time before or after you are lengthening your workout and mimicking the length of a real ride.
  2. Use a power meter or heart rate monitor – Perhaps the most important factor to ensure you are pushing yourself and are gaining strength and endurance is the use of a power meter. If your spin class does not have power meter on the bike, then bring your heart rate monitor and keep track of your own progress.
  3. Never use zero resistance – There’s no such thing as a zero resistance road, so just don’t go there.
  4. Mimic real life conditions – Many cyclists choose to take a bike at the back of a spin workout class and have a bit more control over their workout, rather than following the instructor step by step. If you are pushing up a “hill,” imagine yourself out on the road and push up and over the top of the hill, reducing your resistance us your crest the hill into the descent.
  5. Find a spin instructor that is also a cyclist – Make sure you find an instructor that is themselves a cyclist. They will run their sessions as more than just an aerobics class and will work on building strength and endurance that will help maintain all your hard work out on the road.

Spinning can potentially benefit every level of cyclist, but especially beginners who need the extra incentive to stay motivated. There will be days when it’s not possible to get outside, and the greatest benefits to spin class is the structured time, precise control of intensity levels, and the social aspects of riding.

Kick Your Cycling Goals Into High Gear

by

In the craziness of the holiday season, it’s easy to go into auto-pilot mode to get through to the end of December. However, no matter how you feel about the season, it’s a great time to reflect of the past year, and set some goals for the next one.

New Year’s resolutions are all well and good, but they are often tied to the close of the holiday season. For most of us, our resolutions will lay forgotten on the sidelines by mid-March. So, how do we set goals that will last through 2018?

Cycling Goals

Make plans, not resolutions

The most common issue with resolutions is they are broad goals. Wanting to lose weight, be more positive, or spend less money are all great goals, but they will remain out of reach until you have a game plan as to how to get there.

When it comes to cycling, what do you want from yourself this year? Make a list of things, both large and small, that you want to achieve. Then go through and get specific. If you want to ride more, great, now define what that looks like. Be realistic and honest with yourself, and only plan for what you know you can logistically fit into your life and schedule.

Expect set backsCycling Goals

You may fired up right now, fuelled by the amount of Christmas cookies making their way through your system, but that will fade. Not only will the fire under your butt lessen, but life is going to get in the way. You’re going to get sick, you’re going to get busy, and you’re going to miss a few rides. It’s all good. Rest is actually just as important as training, so when something is keeping you from getting out on your bike, make the most of it.

Looking for a place to start?

Commute to Work

Commuting to work is an easy way to get in some miles. You’re going to have to spend that time in transit anyways, and although it may take a little longer than it would in a car, it can have a huge impact.

Go on group rides

One of the greatest thing about cycling is the community. If you don’t already ride with a group, find one! You don’t need to commit to every ride, even once a month is a great way to meet new people, get inspired, and push yourself a little harder than you would on your own.

Try something new

This can be anything from trying new routes to trying a different type of cycling altogether. If you’ve only ridden smooth paved road, try some single track or gravel roads and enjoy the quiet the comes with deserted roads. It’s easy to find routes you like, and then ride them over and over, but branching out will give you a fresh appreciation of your area. Even if you’ve lived in the same area your whole life, I guarantee that there are roads you’ve never even seen.

Pick a Distance

This goal is for you and you alone. What is a distance that you would like to ride? Forget about time for now, and start working up to it. Find a route, or map one out yourself, and then aim to complete it. Not all of us are motivated enough to do this one on our own, if that’s you, then see below.

Sign up for a cycling event or race

Once you’ve publicly (and financially) committed to something in the form of an event or a race, you’re a lot less likely to drop out. It really is one of the most effective forms of accountability. So, look for races in your area and commit! Even if you’re nowhere near ready right now, once you sign up you’ll have no choice but to get started.

Try a multi-day or overnight tour

Whether you pack up your panniers with camping gear or book into a hotel, an overnight bike tour is an awesome way to get in some destination rides. Even if it’s just cycling to the next town over, having a destination makes the ride a lot of fun, and you can treat it like a weekend getaway.

Travel with your bike

Consider taking your bike on your next holiday, or planning your trip around rides you want to do. Cycling is a great way to explore new areas, and you’ll be able to enjoy those evening beers guilt-free.

Set Goals, Not Resolutions

by

The end of the year is a time to reflect on the past year, take stock of accomplishments and look forward to those things not accomplished. If you find yourself making the same resolutions year after year, then it may be time to try something a little different. Setting goals rather than broad resolutions can be a great way to attach action steps to some of those bigger goals.

Set Goals, Not Resolutions

So, what is the difference between a goal and a resolution? Resolutions are often too general: “I want to save money / lose weight / be a better person.” They may be great for a general redirection of current patterns, but they are difficult to attain or measure progress. Setting many small goals is a great way to work up to those bigger, over arching goals, and the best plan of attack is to create a new cycle of habits.

Let’s talk about habits.

Before you can go about changing bad habits to good, you have to understand the science behind it, and what’s going on in your brain.

The Trigger: This is a cue in your internal or external environment that triggers you to take some action.

The Action: Good or bad, this is the part of the habit loop where you actually take action on the habit you want to adopt or drop.

The Reward: This is the part where your brain receives the reward for taking the the desired action.

The habit-making part of our brain is the same part that plays a role in memories, pattern recognition, and emotions. Over time, the decision-making part of the brain (the prefrontal cortex) goes into sleep mode completely and behavior becomes automatic. In most cases this is a good thing as it allows you to do something like drive a car while also having a conversation or listening to the radio.

Creating New Habits

Now, how do you go about creating new habits? Take a look at that habit loop. If you create a habit loop and practice it with intention for one month, then there’s a good chance it’s going to stick. For example, if you want to try set up a daily habit, find a trigger that is consistent in your day and attach it to that thing.

Every habit you have, both good and bad, is the result of a series of small decisions. Big goals are great, but we can’t forget the thousands of little choices that will get us there. In a world of quick transformations and instant gratification, it’s easy to forget about the hard work that goes into anything that’s worth achieving. Consistency and discipline will win over short-lived spurts every time.

It’s human nature to crave that end result, but overnight success doesn’t last. Creating habits takes time, and discipline. It’s hard work, which is why so many resolutions go untouched year after year. 

Setting Goals – and Achieving Them

What do you want from yourself this year? Make a list of things, both large and small, that you want to achieve. Then go through and get specific. If you want to ride more, great, now define what that looks like. Be realistic and honest with yourself, and only plan for what you know you can logistically fit into your life and schedule. Set those smaller goals, then create a habit cycle to achieve them. If you tackle this year with a game plan, then there really is no limit to what you can achieve!

Let us know some of your goals for this year! Email us at admin@ilovebicycling.com.

How to Choose and Prep for Your First Road Race

by

Taking the first step towards your first road race is a huge deal. Not only are you taking your love of cycling one step beyond a hobby, but you’re also entering the world of elite teams, expensive gear, and race day nerves. But don’t let any of that intimidate you. There are a ton of races out there catering to every skill level and type of riding. Your first road race should be something you look forward to, a goal that pushes your training, but remains fun throughout the entire process. Here’s what you you need to know about choosing, then prepping for your first road race.

Step 1: Find the Right Race/Event

First things first, you’ll want to decide the type of race you’re going to do.

Road Races

Road races are what you probably think of when you picture a bike race: a mass start on public or private roads, everyone aiming for the fastest time possible. Depending on the race, riders may be sorted into categories ranging from five (new racers) to one (just below professional). They can also vary in distance from a few miles to over 200. If you are entering a category race, be sure to enter into a suitable category. If it’s your first race, that doesn’t necessarily mean you should enter the slowest category. Try going out on a few group rides and gauge where you’re at in comparison to riders who have raced before.

Sportive

Whereas road races are very competitive, sportive events give riders a chance to be timed in a race-like setting, but with much less intensity. They are typically a longer distance, and are all about making it across the finish line in the best time for you. You could include Gran Fondos and Century Rides in this category as a marathon for cyclists. The riders at the front compete for the win, the riders in the middle go for a personal record, and the riders in the back aim to beat the cut-off time.

Criteriums

A criterium race (or crits, for short) are short, fast races held on closed loop courses usually between 0.5 and 2 miles in length. Crits differ from standard road races in that there is no fixed race distance. Instead, you race for a predetermined length of time…in most cases. As they are often a shorter duration then regular road races, crits are pretty much all-out from start to finish.

Cyclocross

Cyclocross is a type of race that occurs in a circuit of about 2.5-3.5km and consists of off-camber tracks on grass and dirt, sand pits, tight corners, stairs, and barriers.  The races take place in city parks and organizers line up tape and obstacles to create the courses.

Gravel Grinders

A gravel grinder is a race or ride that typically combines riding on a variety of surfaces including asphalt, gravel, dirt, and even some single track. As this niche has become increasingly popular over the last couple years, there are a ton of events to choose from. Distances vary from 50–150+ miles, and the routes themselves from hard packed dirt roads to rocky and rough terrain.

Step 2: Get the Right Gear

Unfortunately with cycling, a lot of it does come down to having the proper tools for the job. Unless you’re willing to invest in new gear, be sure to sign up for a race that you can do on your current setup. In addition to a bike, you’ll need a helmet, cycling shoes, a jersey and cycling shorts with a good chamois.

Step 3: Start Training

Signing up for a race is a great way to get motivated to start riding more. The number one piece of training advice is to spend a whole lot of time on your bike. Although the top riders will likely be putting in upwards of 20 hours a week on their bike, the key is frequency. Get used to riding your bike almost every day, then start adding in some longer distances (start with one long ride a week). You can also start adding some tempo and interval work into your training to improve your ability to ride faster for longer.

Step 4: Keep it Fun

Once the race day finally arrives, no matter how prepared you are, nerves are a completely normal thing to experience. Check out this “Race Day List” for more on what to expect from the day of. Don’t forget, as nervous and anxious as you might feel before the race, you will also be a euphoric ball of joy after the finish line! Don’t worry too much about your results in your first few races, but focus more on the overall experience–including the training. So go ahead and sign up for that big event, trust that the nervous pit in your stomach is a good thing, and have a great time building lifelong memories on two wheels.

How to Train Smarter (Not Longer!)

by

Achieving better fitness with a limited schedule can be difficult. To get stronger within your time constraints, you must be exacting in your methods of both training and recovery. This is the best way to make the most of your time and effort. Here are some tips to help you train smarter and get faster.

Ride Hard

There is no sense in riding easy if you have only a few days per week to ride to improve your fitness. Three very hard days on the bike should get you passable fitness to get you through your local group rides. More than three very hard days on the bike could burn you out if you do not get a week of recovery every four weeks or so. A very hard day means blindingly hard, so hard that you probably want to quit, have tunnel vision or maybe even release your bowels in your chamois. If you have never tested this dark, dark place, now is the time to try it.

Interval TrainingHow To Improve Your Fitness Without Training More

Set out with a plan of specific intervals for your extra hard days. This way you cannot cheat or have the power fall off by the end of the ride, or if you do cheat, you will know it was blatant. High intensity interval training has proven to be quite effective in increasing fitness with short workouts. Remember the last paragraph; you must be prepared to really slay it on the bike to make the most of these workouts. Start with small sessions once or twice a week and build up.

Sleep

Without sleep, all of your hard training, all of the hours you suffered on the bike are for nought. Sleep is when you make your real gains. It is when your body compensates for the training stress you put it through and adapts to the load. It is always incredibly important, but if you are burning the candle at both ends with work, family and other obligations on top of training, quality (and large quantities) of sleep will keep you afloat in all aspects of life and let you make fitness gains.

Nutrition

Again, with the focused approach that is necessary when you are short on hours, your nutrition needs to be completely dialed too. You will not be doing huge volume, so you do not need large quantities of food, but you need to make sure you are getting the highest quality food. Good nutrition will fuel your workouts to the best of your ability along with fueling proper recovery.

When you are pulled in many directions, it is easy to fall into a routine of quick and dirty food. If you want those fitness gains bad enough, you will need to figure out a way to get the best nutrition possible. It will make every pedal stroke that much better and mean that much more in the long run.

Drink lots of water (with electrolytes, not purified water, whether it is distilled or reverse osmosis) to keep your blood viscous and flowing. It will deliver nutrients to your muscles more freely and keep your heart’s work to a minimum.

Cross TrainingHow To Improve Your Fitness Without Training More

With limited time, sometimes a full training ride is difficult to squeeze in. On those days, cross training may be a quick way to maintain fitness that you are trying to hold onto or increase. If you can keep it cycling specific, whether it is in the weight room, skating or nordic skiing, that is great. If you have other activities that fit into your schedule, like running, that is fine too, although it will not have as much of a positive impact on your cycling musculature.

Recover Hard

Recovery should be happening whenever you are not training, although that is probably a stretch when you have a busy life. When you are recovering, do it full on. Get your feet up, keep hydrated, eat well and keep the external stress down. An additional recovery tactic is compression gear. You can wear it when you are at work under your normal work clothes.

If your time is limited and you want to make fitness gains, everything you do has to be full-on: your riding, your sleep, your nutrition and your recovery. Make it a routine that works and you will make the most of your time.

Your Guide to Winter Cycling

by

Unfortunately, it’s that time of year again (for those of us that live in the Northern Hemisphere anyways). The trees are bare, the temperature is dropping, and snow is already creeping down the mountains. Although this may spell the end of days spent on the beach, it doesn’t have to end your cycling season. Here’s what you need to know about winter cycling.

Your Guide to Winter Cycling

Set your goals now

Now is the best time to start setting some goals, and making a plan to get to those goals. Going into the dark, cold season without a plan is a sure way to default to hibernation and way too much Netflix. Think about your goals for next year, where do you want to be at the beginning of next season. Be realistic with what you can actually accomplish over the winter (maybe don’t commit to riding 5 days a week), and focus on some cross training that will, in turn, make you stronger on your bike. Think of winter cycling as your base training, which is general conditioning rather than working on things like speed or endurance.

Layers, layers, and more layers

Staying warm on your bike is absolutely key to winter cycling. If you’re not dressed properly, not only are your muscles going to feel terrible, but it will make you never want to go outside again. In order of importance, think of your head, hands, feet and torso. Most heat escapes through your head, so wearing something like a balaclava under your helmet can be a great way to keep that heat in. Next, you’ll need proper winter cycling gloves that are warm enough, but also allow to steer and shift safely. Some thermal socks are great, as well as thermal shoe covers to keep your toes nice and cozy! Next up, keeping your torso warm is so important. The arms and legs don’t matter as much if your core temperature is nice and warm. Think lots of layers with a jacket that is both water and wind resistant.

Warm Up First

You never want to start your ride feeling chilled or cold. It will take a lot longer to raise your body temperature and get your blood pumping to your extremities. So, do a quick warm up inside before heading out, do some jumping jacks, burpees, or run in place.

Supplement with indoor riding or training

There will be some days that are just too ugly to ride outside, so no need to try be a hero. Having a setup with an indoor trainer can be great for those days. Almost all competitive cyclists will have an indoor setup to maintain high intensity workouts over the winter, as those can just be too tough to try to do out in the elements. If you’re a casual cyclist and don’t want to invest just yet, you can do some focused cross training in the form of swimming, cross country skiing, and strength training to keep up your fitness level.

Take care of your bike

Having a mechanical issue in the warmer months of the year can be inconvenient, but during the winter months it can spell disaster. Avoiding situations before they arise is the best solution, so getting your bike winter ready and starting with fresh parts will ensure they last until spring and beyond. This includes a thorough check over of the chain, brake pads, cables/housing, and tires. You may also want to make some additions in the form of fenders, lights and reflectors , and always carry a chain tool and spare tubes.

Plan your route (and be realistic)

It’s always a good idea to have at least a rough plan of your route no matter what the season, but it’s especially important in the winter. You don’t want to get stuck in an area there is construction or lots of debris on the road. You’ll also want to plan a shorter route than you may usually, that way you won’t get caught out of energy and cold too far from home. You can always add on depending on how you’re feeling.

Don’t try to be a hero

Some days are just no good to be out on your bike, and that’s okay. If you ride over the winter at all, then you’re already a hero, so you have nothing to prove. If it’s super windy, icy, or the middle of a blizzard, just don’t ride. Better to supplement with an indoor training day than risk riding in dangerous conditions.

 

Ride Like a Pro: Cycling Training Tips

by

We don’t all have 20 hours a week to dedicate to training, but that doesn’t mean we can’t use some pro cycling training tips to up our game. In a lot of ways, what you do off the bike matters just as much as what you do when in the saddle. No matter what your goals are, whether you’re training for a race or want to hit a certain distance or time, these tips can help you get there.

6 Cycling Training Tips

Fight the Plateau

It’s easy to get stuck in a training rut, especially when you’re spinning along the same routes time and time again. Be wary of spending too much time at that pace right between easy and challenging. Of course, if you’re building up endurance, this is exactly where you want to be. However, once you hit a certain level of fitness you will not advance beyond it, nor will you give your body adequate time to recover. This is what we call a training plateau. On your easy days, take it really easy. Then, on your hard days you will have a some gas in the tank to really challenge yourself.

Don’t Skip Rest Days

You can come to crave the rush of feel-good endorphins that the brain releases during exercise, especially cycling. But, when you’re training on a consistent basis, you actually put stress on your body and breakdown your muscles. Over time, and through combination of training and rest (periodization), your muscles are repaired to be stronger than before. This is when you begin to feel more fit and you can produce more power for longer on your bike. Although taking rest days may feel like taking a step backwards, you will do more harm than good if you don’t.

Train Your Brain

There are some major differences between pros and recreational riders, but it’s not all in the legs. Part of what separates us from the pros is mental toughness. A lot of us are guilty of allowing negative self talk to take over our minds as we ride. We acknowledge the pain or when the going gets tough, but it’s moving past it that takes some practice. The first step is taking control of this inner monologue and using it to your advantage. Implant some ‘power thoughts’ that help you focus long enough to drown out the negativity.

Cross Train

It’s true that the only way to get better at cycling is to spend more time on the bike, but cross training is a tool that many pros use to better their riding. Focusing entirely on one thing, like endurance, isn’t healthy. Cycling needs to be accompanied by other activities to keep the muscles and joints balanced. Weight training, strength exercises, running, and swimming are great ways to improve your bone density and the strength of connective tissues. Regular stretching or yoga is also necessary to keep the body balanced with a healthy range of motion.

Properly Fuel Your Body

Eating right can be hard at the best of times. Add regular exercise into the mix and it can become a balancing act of replacing calories all the while making sure you’re consuming the right things. Nutrition is a sea of do’s and don’t, and not everyone agrees of what those are. As cyclists, we need a balanced diet to feel our best on the bike. The easiest way to do this is to stick to whole, real foods rather than processed. For more on nutrition for cyclists, check out “Nutrition for Cyclists: A Basis.”

Don’t Overeat

Okay, sounds obvious, but there are some easy ways to go about this. One of the most common times of day to overeat is at night. If you go to bed feeling full, then it is a sign that you’ve had a little too much. Instead, if you go to bed just a little hungry (not ravenous, just slightly hungry), it  can help you maintain your weight.

 

Cross Training for Cyclists: The Best Winter Activities

by

One of the best things about cycling is the rush of fresh air and beautiful scenery one gets to experience while out on a ride. So, during the winter months it can be tough to get that same rush if you’re locked in your basement on an indoor set up. Don’t get us wrong, it’s better than spending the winter on the couch, but there are a lot of other great winter activities that can give you that dose of fresh air as well as build up transferable strength and skills that will directly translate into the start of your cycling season. Here are some of the best winter activities that are the best cross training for cyclists.

Why Cross Training?

It may be true that the only way to get better at cycling is to ride more, but research also shows that mixing up your training has a ton of benefits.

  • Motivation – As much fun as cycling is, mixing in other activities is a great way to keep up momentum and motivation.
  • Build strength – As good as cycling is for your health and overall cardiovascular strength, it is not a weight bearing activity. This may be great for the joints, but if cycling is your only activities it can have a negative effect on your bone density.
  • Injury Prevention – Cross training can build up supporting muscles that may not be targeted as much on the bike, but are important for overall stability and keeping muscles balanced.

Cross Training for Cyclists: The Best Winter Activities

Nordic Skiing

Classic Skiing

Classic skiing is the traditional, kick-and-glide, type of skiing with either wax or fish scales on the center of the ski under your feet to push you forward. While downhill skiing engages primarily the legs and core, classic skiing utilizes the upper body as well for a full body workout. Because of the nature of cross country skiing, classic skiing uses a lot of heart and lungs to move you forward, particularly if you have bad technique because you are working that much harder to go the same distance.

Skate Skiing

Skate skiing, like classic skiing, also uses the full body to propel you forward. The difference is that the skis just have glide wax over the entire bottom and a skating motion moving the legs from side to side like ice skating is used to move forward. The big advantage to this type of skiing is that the muscles used are very similar to the ones used in the pedal stroke. You get the cardio and endurance benefit while getting the strength benefit to those cycling specific muscles.

Downhill Skiing

In addition to the strength benefits downhill skiing brings, you’re constantly improving your balance and coordination which also improves your riding when on the bike. Keeping it upright on skis is no easy task especially when starting out. Also, balance isn’t just your brain telling your body which way to move its limbs to stay upright but also the quick firing of the muscles on those limbs to keep you balanced. You’re not only improving how well the brain sends those messages but also how strong and developed those muscles are.

Skiing also forces you to make quick decisions and react to upcoming obstacles such as bumps or trees. Particularly when skiing fast, your brain doesn’t have time to think and analyze every obstacle with great detail. It learns to read, quickly asses, and make a decision on what to do, say go right around a tree or left. The more you practice this, the better you will be at skiing as well as riding as that same thought process is used when riding down the road or trail.

Snowshoeing

Snowshoeing is a great cardiovascular workout, with the added bonus of being low cost and easily mastered. As far as muscles go, snowshoeing utilizes all the major players, and is a much more efficient workout than just walking. Plus, you can explore uncharted territories and venture off the beaten path!

Running

Running is a great option if you’re travelling without your bike, have limited time for a workout, or the roads are covered in snow. It is effective in maintaining the condition of your cardiovascular system and gives you some variety in your training. Running strengthens your bone density in a way that cycling doesn’t, and will keep you top climbing shape when you can’t put the time in on your bike.

 

4 Of The Best Strength Training Exercises for Cyclists

by

Almost every cyclist wants to be able to produce more power and go faster on their bike. It’s a natural instinct, for amateur and professional cyclists alike. Strength training exercises for cyclists can help build up the muscles used on the bike, but it’s not a shortcut or a replacement. To increase the force of each of your pedal strokes and improve your technique you have to ride. A lot. However, strength training can be a great addition to your cycling training plan, or get you through the winter months when you can’t ride as much as you’d like.

We all know that cycling involves the legs in a big way, but having a strong core is also extremely important for cyclists. Your core acts to stabilize your body and help you control your bike. It also allows you to pedal with a smooth and powerful action, maintain a strong upper body position, and prevent lower back pain. Here are some of the best strength training exercises for cyclists that target areas that will make your stronger on your bike.

REMEMBER: The goal of strength training exercises for cyclists is to build strength to use on your bike, not to bulk up. This is especially important if you are training in a gym. Just keep in mind that you probably have different goals than the person next to you, so just focus on what you’re doing and how it can improve your cycling.

Strength Training Exercises for Cyclists

Plank

Planks are simple and effective when it comes to increasing your core strength. They can be done almost anywhere, so no need to hit the gym. When done correctly, planks will target your shoulders, abdomen, and lower back.

Strength Training Exercises for Cyclists

Place your forearms on the ground with your elbows directly below your shoulders and arms parallel to the body. Keeping your back straight and in line with your bum, resting on your toes. If you find yourself arching your back or sagging your hips toward the ground, try modifying by dropping from your toes to your knees. Start by holding for 30-60 seconds per round. Repeat 3-5 times.

Lunges

Lunges are specifically great for cyclists because they work one leg at a time, just like pedaling. They target your quadriceps, hips, glutes, and hamstrings, which are the major players on your bike.

Strength Training Exercises for Cyclists

Keep your upper body straight with your shoulders back and head facing directly ahead of you (resist the urge to look down). Step forward with one leg and lower your leg until both knees are at a 90 degree angle. Make sure your front knee does not extend beyond your ankle, and keep the weight in your heels as you push back up. Start with 15-30 reps per set, or add weight and do less reps. Try for 3-5 sets.

Burpees

Everyone’s favourite full body exercise! The burpee may be painful, but the movement involves all the major joints through explosive movements. Plus, there’s plenty of room to modify the movement to ensure you are getting all you can from it while maintaining proper form.

Strength Training Exercises for Cyclists

Stand with your feet shoulder width apart, focusing on placing the weight in your heels. Push your hips back, bend your knees and lower into a squat ensuring that your knees do not extend beyond you ankles. Place your hand on the floor in front of you, shift your weight onto them, and jump or step back your feet back into plank position. Keep your body straight as you would in a typical plank. Lower your chest and do a push up. Jump your feet back so they land just outside your hands. Stand up, raise your hands above your head, and jump up into the air. Start with 10 reps, working your way up to 20 per set. Complete 3-5 sets.

Crunches

Crunches are another classic, but effective exercise that you can do anywhere. They target the core like nothing else, so get ready to feel the burn.

Strength Training Exercises for Cyclists

Lie on your back on the floor with your knees bent and feet flat on the the floor. Place your hands behind your head so your fingers are just behind your ears. Tilt your chin slightly so it is off the ground, but leaving a few inches between your chin and chest. Pull your abdominals inward and curl forward so your head, neck, and shoulder blades lift off the ground. Hold, then lower slowly back down. Do 15-25 reps per set, completing 3-5 sets.

Hip Stretches for Cyclists: Relieve Tight Hip Flexors

by

Tight hips and cycling unfortunately go hand in hand. Why? Well, think about your position on the bike, with your upper body tucked forward and your legs hammering down. Your hips are contracting, but the hip flexors are never full extended. Over time, this flexed position can shorten the hip muscles, and cause all sorts of issues down the road. Hip stretches for cyclists can help prevent this shortening of the muscle, as well as counteract how much of our days we spend sitting.

Hip Stretches for Cyclists

What are the hip flexors?

hip stretches for cyclists

The hip flexors are a group of muscles made up of the iliacus, psoas major, and the rectus femoris. These muscles work together to produce the hip flexation, moving the knee up towards the abdomen and down again.

The iliacus starts at the top of the pelvis and runs down to the top of the thigh bone (femur). The psoas major originates on the lumbar vertebrae and attaches to the femur. The rectus femoris is actually one of four muscles that make up the quadriceps, playing a part in both knee extension and hip flexion.

What causes tight hip flexors?

As mentioned previously, the action of cycling involves repeated hip flexion with the hip never full extending, which can cause tightness or even a shortening of the muscle over time. Prolonged periods of time sitting also contribute to tight hip flexors, such as time spent at a desk or driving.

Not only can tight hip flexors cause discomfort in your everyday life, they can also reduce your cycling performance. It can lead to lower back pain and a weakening of the glutes.

Best Hip Stretches for Cyclists

The best plan of attack to both treat and prevent tight hip flexors is regular stretching. Here are some of the best hip stretches for cyclists that you should include as part of your stretching routine. Try holding them for at least 30 seconds to start, and working up in time from there.

Beginner: Figure Four Stretch

Start on your back with your knees bent and your thighs parallel and hip-distance apart. Cross you left ankle over your right thigh, ensuring the ankle clears the thigh. Actively flex your front foot by pulling your toes back. Slowly pull your right knee in toward your chest, threading your left arm through the triangle between your legs. Try avoid creating tension in the neck and shoulders as you open the hips and glutes, so try keep a hold of the front of your shin without rounding your upper back or lifting your shoulders off the ground. If you can’t, then keep your hands clasped around your hamstring instead, or use a strap.

Advanced: Pigeon

Once you are comfortable with the Figure Four Pose, then you can give pigeon a try. Start on your hands and knees, bringing your right knee forward. Place your ankle somewhere in front of your left hip. The more your lower leg is parallel with the front of the mat, the more intense the hip opener. Slide your left leg back, straighten the knee and point the toes. Make sure your leg is behind your body and not drawing outwards and your heel is pointing up to the ceiling. Slowly lower yourself down and use some support under your right buttock if needed, to keep your hips level.

Kneeling Hip Flexor Stretch

Kneel on a mat, putting a cushion or blanket under your right knee. Bring your left knee up so the bottom of your foot is on the floor. Extend your right leg out behind you so the top of your foot is on the floor. Shift your weight forward until you feel a stretch in your hip.

Hip Rehab Program for Cyclists

As cyclists, we know how hard it is to stick to a stretching routine. We all want to spend more time on our bike, but maintaining a healthy range of motion and flexibility will, in the long run, keep you on the bike without injury. That’s why we’ve partnered with Dynamic Cyclist to bring you a stretching and strength program, that is easy to follow, and is geared towards cyclists. If you are suffering from hip pain or discomfort on or off the bike try out their 6 Week Hip Function & Rehab Program and experience the results for yourself. They’re offering our readers a free 7 day trial, click here to get started.

Useful Info

Recent Posts

Connect with Us