10 Core Workouts For Better Cycling Performance

In order to improve cycling performance and other aspects which are necessary for better cycling experience, such as efficiency, injury prevention and comfort, it is of great significance for rider to work out some basic non-cycling exercises. Leg workout will increase your strength & volume of your muscles for more pedaling power, while core exercises are used for building better support for your riding, lowering tension from your body and reduce chance of injuries.


Best Leg Exercises For Improving Cycling Performance:

1) Squats (home/gym)

  • The most common and basic leg exercise
  • Improves quads, gluts, hamstrings and knees
  • For novice, start with no weights, in order to master correct body position and later on add small amount of weight
  • For advance, do squats with weight bar on your upper back and shoulder
  • 3-5 x 8-12 rep (1-2 times per week)

2) Dead lift (gym)

  • Very efficient exercise for whole body
  • Improves quads, glues, hamstring, back, core, shoulders and triceps
  • Beginners should only lift weightless bar for correct position mastering
  • Experience ones should firs do two series of warm-ups with half-body weight added to bar
  • 3-5 x 8-12 rep (1-2 times per week)

3) Leg press (gym)

  • Safest way to workout leg muscles and also good exercise for someone who has back or knee injury
  • Improves quads, gluts, hamstrings, providing excellent support for back
  • If working out first time on leg press, find someone to show how to handle it and supervise you, while exercising. Start with adding your own weigh on press.
  • 3 x 8-10 rep (1-2 times per week)

4) Calf rises (home/gym)

  • The most avoidable and neglected exercise because calf are hardest to improve
  • You can do it at your home or gym, just find a strong object to climb (stairs, benches) with available support
  • 3-5 x 10-16 (each leg) reps, 1-3 times per week


Support Exercises For Core And Back:

1) Front and side (both sides) plank-for lower back and core, 30 to 60 seconds hold

2) Push-ups, Core muscles, shoulders and arms, 3-5 x 10-20 reps

3) Leg rises, lower abdomen, gluts-3-5 x 10-20 reps

4) Sky diver, lower back, 30 to 60 sec hold

5) Sit-ups, lower back and abdomen, 3-5 x 10-20 reps

6) Pelvic thrust, lower back, 5-10 sec hold x 4-6 reps

Doing these exercises couples times per week, you will not just improve cycling performance, but make rides more comfortable getting less tension in muscles, with having fast and efficient recovery. Exercise them twice per week at home or gym.