Want to cycle for long? Do this now
What's the story
Cycling requires not only endurance but also substantial leg strength to propel you through long distances and challenging hills. Strengthening the muscles used in pedaling can result in better performance and lower injury risk. This article details five essential exercises to increase leg strength for cyclists, enabling you to handle more demanding rides with ease.
Squats
Squats for core and leg strength
Squats are a basic exercise that focus on the quadriceps, hamstrings, and glutes - these are the key muscles used in cycling. Doing squats regularly will greatly increase your pedal power by building up strength in your legs. Begin with bodyweight squats to get the hang of the form, then move on to weighted squats for extra resistance.
Lunges
Lunges for improved balance
Lunges are great for building balance, coordination, and strength in each leg individually, which is important for cyclists as you want even power distribution when you're pedaling. They target the quads, hamstrings, and glutes, but also work your core. Doing both forward and reverse lunges helps to balance muscle development.
Deadlifts
Deadlifts for hamstring development
Deadlifts strengthen the posterior chain, which generates the upstroke force in cycling. These muscles (hamstrings, glutes, and lower back) are the unsung heroes of pedal power. Starting light is crucial to mastering form and avoiding injury. This approach guarantees cyclists safely develop strength, boosting performance without the risk of harm. It's all about playing the long game - you'll progressively build your lifting prowess while keeping your technique on point.
Calf raises
Calf raises for ankle stability
Strong calves help cyclists generate more efficient pedal strokes by enhancing push-off power and ankle stability. Calf raises are a straightforward and highly effective exercise for isolating and strengthening both the gastrocnemius and soleus muscles in the calves. This exercise can be performed anywhere and with or without weights, making it a convenient and versatile option for cyclists of all levels.
Plyometrics
Plyometric jumping exercises for explosive power
Plyometric exercises such as box jumps or jump squats introduce an explosive component to leg training, improving the fast-twitch muscle fibers' reactivity. This training is particularly advantageous for cyclists who require rapid power surges during sprints or to overcome short, steep portions of a ride. Always begin with lower heights or intensity to ensure a safe and gradual progression.