5 Strength-Building Exercises for Cyclists Over 40
Wellness, Wealth & Mindset Weekly (#079)
If you're over 40 and passionate about cycling, you're probably looking for ways to boost your performance and keep riding strong. Strength training is a game-changer, and I've got five killer exercises that'll help you power through those miles with ease. Let's dive in!
Squats for Lower Body Power
First up, let's talk squats. These bad boys are the foundation of cycling strength. They target your quads, hamstrings, and glutes – the primary muscles you use when pedalling.
If you're just starting out or coming back after a break, kick things off with bodyweight squats. Focus on nailing the proper form: feet shoulder-width apart, back straight, and lower until your thighs are parallel to the ground. As you get more comfortable, you can add some dumbbells or even a barbell.
Aim for 3 sets of 10-12 reps, 2-3 times a week. Not only will this boost your cycling power, but it’ll also make daily activities a breeze.
Planks for Core Stability
A strong core is a cyclist’s best friend. It helps you maintain proper posture and fend off lower back pain. Planks are a fantastic, low-impact way to work your entire core. Start with 30-second holds and gradually increase the time as you get stronger.
For some variety, throw in side planks or plank variations like mountain climbers. Try to do planks 3-4 times a week. A stable core means better balance on the bike, especially during those epic long rides or when tackling tricky terrain.
Lunges for Single-Leg Strength
Cycling uses one leg at a time, so single-leg exercises like lunges are crucial. They help correct muscle imbalances and improve stability. Begin with static lunges, then move on to walking lunges or reverse lunges as you get stronger. Go for 2-3 sets of 10-12 reps per leg, 2-3 times a week.
For an added challenge, hold some dumbbells or try Bulgarian split squats. These moves will enhance your pedalling efficiency and help keep injuries at bay.
Push-Ups for Upper Body Endurance
While cycling is all about the legs, don’t underestimate the importance of upper body strength. Push-ups are your go-to here, targeting your chest, shoulders, and triceps. If regular push-ups are too tough, start with wall push-ups or do them on an elevated surface like a bench.
Aim for 2-3 sets of 8-10 reps, and increase the reps as you get stronger. A solid upper body will help you stay comfortable during long rides and improve your overall performance.
Deadlifts for Overall Strength
Last but not least, we have deadlifts. This full-body exercise is perfect for cyclists, as it strengthens your posterior chain – hamstrings, glutes, and lower back. Start with lightweight dumbbells or a barbell, and focus on maintaining proper form to avoid injury.
Shoot for 2-3 sets of 8-10 reps, 1-2 times a week. As you progress, you can gradually increase the weight. Deadlifts will ramp up your cycling power and help maintain bone density, which is super important as we get older.
Ready to Boost Your Cycling Performance?
Incorporate these exercises into your routine, but remember to start slowly and listen to your body. Consistency is key! Stick with it, and you'll see improvements in no time.
Happy riding!
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