These exercises will help you gain strength and explosiveness. We include the 7 of the best exercises guide so you know how to make them.
Riding a bike is an amazing (and fun!) way to exercise, but some muscles get overused while others hardly work at all. Exercise in the gym not only keeps our body balanced but also helps us prevent injuries.
Cyclists need a full-body workout
Annie Söderberg is the coach of the Swedish MTB Team and has been working with professional athletes for over 10 years. Her technique consists of performing exercises that make different parts of the bodywork at the same time, especially diagonally because this is how the movements performed on the bike are imitated.
“Not only do you have to have the strength to go flat out in a corner, but to resist the forces that occur in the corner. In mountain biking the concept of counterforce is fundamental, you not only have to go fast but also be able to absorb the bumps that are in the trail. They are two opposite movements but equally important. On the bike, it is necessary to move the body forwards and backward, as well as from one side to the other, and even get up or bend down”.
Overhead Squat
It is an exercise for the whole body, especially for the shoulders, torso, and legs.
How?
- If you have ankle mobility problems, put some weight on them.
- Grasp the bar so that your elbows are at a 90-degree angle, then push up. Lock your arms and return to the original position.
- Squat down and keep your arms straight above your head.
- Push up using your quads and glutes. Concentrate to keep your arms parallel to your ears.
Deadlift
It is good exercise for the whole body, especially for the glutes, hamstrings, and chest.
- Put a bar in front of your shins.
- Squat down pushing your butt back keeping your back as straight as possible.
- Grasp the bar with your hands, push your shoulders back, tense your chest, and look forward.
- Raise the bar as close to your body as possible when standing up.
- Lower the bar. Remember to keep your core and back working both going up and down.
Side Plank With Leg Lift
A core exercise that stabilizes the hips.
- Place a resistance band just above your knees and get into a side plank position. Do not lean forward or backward.
- Raise your leg as high as possible and then lower it.
- Focus on “lifting” your entire torso so that your waist and shoulders don’t drop. Prevents the hips from rotating forward or backward.
- If it is very difficult for you, do the exercise on your knees.
Lunges
An explosive movement that makes both legs work. Stabilizes and strengthens the hips.
- Take a step back and bring your back leg to a 90-degree angle.
- Make sure the knee of the front leg is in line with the second toe.
- In an explosive movement, he jumps and changes his legs.
- Concentrate so that neither the hips nor the knees rotate.
One-Legged Push-Ups
Strengthens the trunk and stabilizes the hips.
- Get into a push-up position supported on your hands.
- Lift one leg while facing forward and keeping your hips level.
- Keep your leg up as you lower your chest, then push up.
- Change the legs.
Plank With TRX
An exercise that mimics riding a bike on uneven terrain.
- Use a barbell and place it on a ball and put your feet on the straps.
- Push through the bar keeping your hips level, butt low, and back strong.
- Alternate legs bring them up to your chest and keep your hips level.
Plank With Weights
This exercise strengthens the back and shoulders.
- Keep your hips level and don’t bury your shoulders.
- Alternate arms pull the dumbbells up.
- Remember to keep your arm close to your body.
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