Cycling is predominately a lower limb sport. The main movers of the posterior chain are the hamstrings, gluteals and the calves and are active when out of the saddle. When in the saddle the anterior chain (hip flexors and quadriceps) drive the pedals down and around. To get more from your next cycle, give these 5 tips a try to increase performance and endurance. Begin in the saddle with the pedal at 12 o’clock. See the gluteals, quadriceps drive movement on the downward sweep of the pedal. On the way back up the hamstrings and hip flexor take up the load to return the pedal back from 6 o’clock to 12 o’clock.
Strength
When we focus on strength training for cycling we need to focus on the major groups and the ratios at which they perform optimally rather focusing on isolated muscle work. As well as building strength in the lower trunk, the core should never be neglected. A solid foundation to build on includes:
1. Dynamic warm-up
2. Squats
3. Single leg deadlift
4. Heel raises
5. Adequate rest and nutrition
This combination of exercises will ensure we get the most out of the prime movers. It will allow us to go stronger and for longer in the saddle.
Sport Specific
Being super strong through the legs won’t make a difference if we aren’t conducting sport-specific training. Alternating between seated and standing effort on hill climbs is a simple way to incorporate strength and endurance training whilst on the pedals. On the hill climbs it is best to crank up the gears to put some added resistance into the legs, put the head down and suck in the deep breaths until we reach the top.
Rest and Recovery
Adequate rest and recovery is a key area in any sport, it includes alternating between heavy and light day/weeks, stretching and eating a healthy balanced diet. When our muscles fatigue, the little fibres that come together to form the muscle tear and reform (this is the basic principle of increasing muscle mass). When these tears and adhesions occur, they often led to a shortening effect. Stretching consequently helps to maintain length in the muscles by breaking these adhesions and keeping length in the muscles. You can check out my lower limber section for a full repertoire of lower limb stretches perfect for cyclist.
