Exercise To Improve Your Cycling
This may seem odd, coming from a one legged old fat guy, but before my leg completely fell apart, I had to eat four times a day to keep from losing weight! A century ride was a fine way to spend an afternoon.
I have a little experience. I was taught by some of the best and even the most laid back of cyclists can benefit from some basic, daily, weight training. Cycling seems to be the only sport for which participants think they don’t have to do any preparation!
Any movement above your hips is wasted energy. A strong core helps you maintain good posture on upright bikes and allows you to concentrate more of your power on the pedals. This is whether riding a flat or drop bar bike. It supports you as you lean towards the bars. Your body won’t wriggle alround on the saddle or sway with your pedal stroke, wasting energy.
Even something as simple as a few sit-ups each day can greatly improve your comfort on any ride. That is regardless of the type of bike your ride. Reverse sit-ups as well.
Any weight you lift above your shoulders strengthens your neck and shoulders. It’s good for your triceps too. They hold you up when you are riding.
Curls strengthen your forearms as well as your biceps. They balance your triceps, stabilizing your elbows (ever notice the outside two fingers of your hand falling asleep?). Obviously all this is good for your wrists as well.
Balance is important. Pedaling works just one set of muscles. Leg lifts and leg curls help stabilize your knee and balance your leg muscles. I believe doing these every day for 40 years is why I only started needing a cane in my mid-50’s (originally told me it would be In my 30’s).
I am not a physical therapist. There are many that can help you with a better exercise program. I am told Yoga is even better. Still, total, all these won’t take more than five minutes out of your day. Too often we think of cycling as exercise instead of a sport for which we should train. Can these really hurt you?