Written by For many ‘serious’ cyclists a visit to the gym for a weight training session is a pretty unpopular activity, if not a non-existent one. Those who don’t go are missing out on an important part of strength training though. For any type of athletic activity there is a benefit from at least a small amount of weight and strength training.
For aesthetic reasons you might want to avoid the disproportionate effect of big legs and a skinny upper body; it’s not going to look good on the beach. For more beneficial reasons exercises which strengthen your core muscles can help your cycling performance. In Part two we’ll go through some basic leg exercises but first we’ll take a look at some basic abdominal routines which will help in improving upper body strength and stability.
Abdominal Exercises
The basic crunch is an easy-looking exercise but the technique can be a little awkward to master. Start flat on our back, then raise your knees and lift your shoulders at the same time, attempting to bring them together. It is not necessary to return to the flat position each time, jut straighten your legs out and lower you back, but not quite to the floor.
The Crunch
The bicycle crunch is similar except you will be bringing together your right elbow and your left knee. On the second rep bring your left elbow and your right knee together. This exercise works the oblique muscles at the side rather than the more central abdominal muscles of the above exercise.
The plank is a very simple exercise – keeping your back straight, support your weight on the floor with your forearms and toes and retain that position for as long as you can. Lasting for a minute is a good starting point.
The Plank
The sit-up is always a favourite; for a beginner it may help to hook your feet under something (or someone). Keeping your back straight and your knees bent, raise your upper body towards your knees and then lower it again. You don’t need to touch the floor every time.
The Sit Up
That’s it for the stomach – one session a week will help any cyclists improve their core strength. Leg muscles next….
Part Two follows