Coming off a long cold winter, there's a good chance you didn't get out on your bike as much as you would in the summer. Maybe you took to a stationary bike or perhaps you haven't been so diligent about training, but spring is here and it's time to get back in the saddle. If you're looking to prepare for riding or you're just hoping to ride a little harder, here are 5 moves that will make you a stronger cyclist.
#1 Reverse Lunges with Dumbbells
A particularly good exercise for cycling, lunges work one leg at a time and reverse lunges take some of the pressure off the knees. Add dumbbells when your form is perfect for powerful glutes, quads and hamstrings.
How to do a lunge: a complete guide to the perfect lunge.
Planks primarily strengthen the abs and back, which is imperative for cyclists who need to ride strong in aero position for extended periods.
How to do a plank: a complete guide to the perfect plank.
This is the move everyone loves to hate and that’s because it’s super effective. Burpees build total body strength, improve cardiovascular fitness, help build explosive power and improve joint range of motion. Practically everything you need for the bike, all in one exercise.
How to do a burpee: a complete guide to the perfect burpee.
Squats will bring lower body strength full-circle, targeting the glutes, quads and hamstrings. Add on the benefit of core strength and an improved range of motion and squats will set your lower body up for success on any ride.
How to do a squat: a complete guide to the perfect squat.
This move will target your hamstrings, core, glutes and back, all major contributors to strong cycling. Begin with your feet shoulder-width apart and the bar on the floor in front of you. When first starting don’t add too much weight until you’ve got the right form down. Keep your spine neutral and your head up as you bend down to grab the bar. Keep your arms straight as you use your hamstring, glute and core muscles to raise your upper body until you’re standing completely upright. Return to the starting position, slowly and repeat.