No bike required
Add these exercises to your cycling training routine. They will help to ‘challenge your balance and correct posture’, says coach Will Newton at limitlessfitness.com
1 Single- leg Romanian deadlift
How: Stand straight and hinge forward through your hips, keeping your leg straight until your upper body is as parallel with the floor as possible. Hold, then contract the glute in your standing leg as you stand upright. Alternate sides for 10 reps, and progress by holding a weight on the opposite side to your standing leg. Why: Most cyclists are quad-dominant but your glutes are powerful muscles and this will develop them.
2 Goblet squat
How: Stand with your feet wider than your hips. Hold a weight (if you don’t have dumbbells, a weighted rucksack is ideal) in front of you with your arms bent and squat until your elbows touch the inside of your knees, keeping your upper body as straight as possible. Hold for 10sec and stand up slowly. Do 10 reps.
Why: Cyclists sit in a fixed, forward position and are prone to losing the full range of motion in the hips. This loosens them up.
3 Bodyweight rows
How: Lie horizontal underneath a bar (or sturdy table) and grip it with your arms shoulderwidth apart. Hold your core tight, squeeze your shoulder blades together and pull yourself up until your upper chest touches the bar. Hold and return slowly to the start, for 10 reps.
Why: This move is great for posture, which is a big issue for cyclists as we spend so much time in a hunched position. It helps you activate muscles better when you’re upright.
4 Press-ups
How: Get in position with your hands under your shoulders and your head facing the floor. Tighten your abs and squeeze your glutes so there is no sag in your body. Lower yourself slowly until your chest touches the floor, then push back to the start.
Why: Although cycling doesn’t involve pushing, it’s important to make sure you don’t have any weak links in the chain. In this case you’re helping to undo damage done by being on the bike.
5 Bird dogs
How: Kneel on all fours with a neutral spine. Extend one hand in front of your head, making sure that the rest of you stays still. Return to the start, then slide one leg out backwards. Do this for each arm and leg and repeat. Progress by doing an opposing arm and leg at the same time. Why: This is an anti-rotation exercise. Strong abs are required to prevent rotation in the spine, and avoiding upper-body rotation will make you a more efficient cyclist.