Strength on and off your bike

Getting fit and staying fit isn’t only about your bike. Yes, riding lots will increase your endurance, stamina, and with intervals, your explosive power, but are you doing enough to keep your muscles firing?

STRENGTH and CONDITIONING training will help you to be healthy, fit, and strong. But do you know where to start? Here are some STRENGTH TRAINING TECHNIQUES that will help you be a better bike rider:

1. Always take the stairs.
2. Try doing a Pilates, yoga, or gym class at least once a week (you can even follow a free class on YouTube).
3. Make time to stretch to improve flexibility on every recovery day. You can even do this while watching TV or reading a book.
4. Get out and about with the family, be it for a walk with the dog or a game outside with the kids – keep moving.

Here are some other ON-BIKE STRENGTH EXERCISES you can try to BUILD STRENGTH:

1. One-legged power intervals (remember to do both sides).
2. Low-torque slow intervals (focus on pedaling circles not squares).
3. Increase power and strength with targeted intervals (eg. 6 x 4 minutes).
4. Practice both high and low cadence intervals to build rotating strength.

Stay strong

Make sure you’re prioritising your strength and conditioning training both on and off the bike to get the most out of your riding. We’ll help you be the strongest version of yourself all year round.

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