3 Strength Exercises Every Cyclist Over 40 Should Master
Newsletter (#087)
So, you're over 40 and still crushing those rides, huh? That's awesome! But let’s face it, our bodies don’t bounce back like they used to. Incorporating strength training into your routine is crucial to maintain and even improve your cycling performance. Let's dive into three essential exercises that can make a massive difference.
Single-leg Squats for Improved Pedaling Power
Single-leg squats are a total game-changer for cyclists, especially when you’re over 40. Why? Because they target your quads, hamstrings, and glutes – the powerhouse muscles that fuel your rides. By focusing on each leg independently, you tackle muscle imbalances head-on and supercharge your pedalling efficiency.
How to Get Started:
- Supported Version: Use a TRX strap or a chair for balance.
- Freestanding Progression: As you gain strength, move to freestanding single-leg squats.
Action Steps:
- Sets and Reps: Aim for 3 sets of 8-12 reps per leg, 2-3 times a week.
- Form Tips: Keep your knee aligned with your toes and engage your core.
- Progression: Gradually reduce support as you get stronger.
Tip 2: Planks for Core Stability and Efficiency
A solid core is the bedrock of efficient cycling, especially as we rack up the years. Planks are a low-impact way to target your entire midsection, helping you maintain proper posture on the bike and ward off fatigue and back pain.
How to Get Started:
- Basic Plank: Start with 30-second holds.
- Variations: Mix in side planks and mountain climbers for a full-core workout.
Action Steps:
- Sets and Duration: Begin with 3 sets of 30-second holds, gradually increasing the time.
- Form Tips: Keep your body in a straight line from head to heels.
- Progression: Add variations as you become more comfortable with the basic plank.
Pull-ups for Upper Body Strength and Posture
Don't overlook your upper body! Pull-ups are fantastic for strengthening your back, shoulders, and arms, all of which are crucial for maintaining good posture on long rides and controlling your bike with precision.
How to Get Started:
- Assisted Pull-ups: Use a resistance band or an assisted pull-up machine if full pull-ups are too challenging.
- Alternative Exercises: Inverted rows or lat pull-downs can help build up to full pull-ups.
Action Steps:
- Sets and Reps: Aim for 3 sets of 5-10 reps, 2-3 times a week.
- Form Tips: Focus on controlled movements and full range of motion.
- Progression: Gradually reduce assistance as you get stronger.
Elevate Your Cycling Performance
Incorporating these exercises into your routine can dramatically boost your cycling performance and overall fitness. Here's a quick recap of how to integrate these into your weekly routine:
- Warm-Up: Always start with a proper warm-up.
- Listen to Your Body: Progress gradually and avoid overexertion.
- Consistency: Aim for 2-3 strength sessions per week, alongside your regular rides.
Staying fit, strong, and injury-free on your cycling journey after 40 is totally doable. So, get out there, hit those squats, planks, and pull-ups, and watch your performance soar!
Subscribe for more expert tips and keep pushing those pedals with power and confidence.
Whenever you're ready, here are the ways I can help you:
- The Cycle Lean Blueprint: This comprehensive all-in-one product is everything you need to shed kgs and ride faster.
- The Cycle Lean Coaching: Get ready to transform your fitness journey with our monthly membership program.
- Personalized One-on-One Coaching: Get the results you are aiming for with our one-to-one service. Explore our tailored coaching options designed to help you reach your goals fast.