Why you need to be training off the bike as hard as you should on the bike!

We all know that anyone reading this blog has a slight obsession with their bike and you have got to this point because you enjoy getting out and riding. However, what you do off the bike can make as big of a difference as the work that you put in on the saddle. There are numerous advantages for cyclists to build in off bike work to their cycling routine and training.

Strength & Conditioning

Having a well-constructed strength and conditioning program is essential to many cyclists and should be really utilised in your training. Strength training can help with muscular endurance, strength, speed, power and control which makes a huge impact on performance and efficiency on the bike. S&C can be done all year round with a particular focus during the off season to build the main adaptations and then maintain the improvements through the competition phase of training.

Some of the key strength movements for cyclists are:

Kettlebell swings

S/L deadlifts

front squats

lunges

leg lifts

Stretch & Foam Roller

Stretching and using a foam roller is a great way to help the muscles repair, keep them supple, prevent an injury and improve flexibility. You want to make sure that you are focusing on the main muscles used which will be shortened and pulled on when on the bike e.g hamstrings. Alternatively, go one up on this and get a sport massage to really nail your recovery and maintenance of your muscles.

Stretching is one of the most under-utilized techniques to improve your athletic improvement and preventing injury. Do not make the mistake of thinking it is wasted time.

Yoga/ Pilates

Yoga & Pilates are low impact exercises that are focused around controlled movement of the body which aids core strength, control and stability. Improving your core strength and stability is proven to significantly improve cycling performance. We also know that cyclists typically have poor back strength and a lack of hip stability and strength, addressing this can have a huge impact on body mechanics, performance and feeling comfortable on the bike.

You can find many routines online or make your own with key movements/exercises that can be easily accessed. Here are some key yoga poses which are beneficial for cyclists:

Upward Facing Dog

Downward Facing Dog

Warrior One

Intense Front Body Stretch

Here are some Pilates movements to include:

Oblique Crunch with Step Out

Pilates Swim

Teaser with Oblique Twist

Marching Bridge

Ab Curl with Toe Tap

Shin Tap

Having a good core stability, stretching routine and flexibility movements for your key muscle groups used on the bike will help ensure longevity and success. One of the main causes of injuries for a cyclist is a weakness or imbalance which can easily be addressed.

Having a coach can help you really utilise these training types to supplement your on-bike training. Working on these together can have a huge impact into your cycling performance. Why not get in touch to take yourself to the next level!

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