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The start of the cycling season is the ideal time to prepare for the challenges ahead. An early start to training can increase physical performance and also reduce the risk of injury.
Road cyclists and gravel bikers in particular benefit from a comprehensive fitness programme that covers the four key training areas of speed, strength, coordination and mobility. By integrating these specific exercises into the training programme, efficiency on the bike can be significantly improved.
The exercises from the fitness series for cyclists
- Step change jump: plyometric jump to improve explosiveness
- Jump rope: Promotes responsiveness and whole-body coordination
- Lunge squat: Strengthens thigh muscles and pressure on pedals
- Dumbbell pull: trains upper back and shoulders for peak force absorption
- Torso rotation: Improves torso stability and coordination
- Wobble board: trains stability and balance
- Stretching hip flexors: Reduces shortening and back problems
- Stretching the iliotibial tract: prevents knee problems
Speed training for cyclists
In the area of speed, the focus is on both physical and neural performance. Exercises such as the step change jump or jumping rope are essential here.
The alternating step jump, also known as the plyometric jump, trains the explosiveness of the legs and improves acceleration on the bike. The exercise begins in a lunge position with the front knee at ankle height. You change your leg position in the air with an explosive movement.
Jumping rope, on the other hand, promotes responsiveness and whole-body coordination. Boxers swear by this exercise, and cyclists can also benefit from the quick, small jumps that work the entire body's muscles.
>> Read more in our fitness series: 3 exercises for more speed on the bike
Targeted exercises for strength & endurance
Strength training is an indispensable part of the fitness programme for cyclists. It not only improves muscle strength, but also increases endurance by increasing the efficiency of muscle work.
Exercises such as the lunge squat and the dumbbell pull for the upper back are particularly effective. The lunge squat strengthens the thigh muscles and provides the necessary pressure on the pedals. The dumbbell pull, on the other hand, trains the upper back and shoulders to better absorb the peak forces on descents.
>> Read more in our fitness series: More power, more fun! 6 strength exercises for cyclists
Coordination & balance: safe driving fun
Coordination and balance are crucial for safety and efficiency on the bike. Exercises such as torso rotation and balancing on the Wobble board train these skills in a targeted manner.
Torso rotation strengthens the torso and improves coordination, which is important for optimum power transfer to the pedals. Wobble board training trains stability and balance, which is particularly beneficial for demanding riding techniques.
>> Read more in our fitness series: The finishing touches - 7 exercises for more coordination on the bike
Increased performance through mobility
Mobility is often neglected, but it plays a crucial role in athletic performance. Stretching exercises such as those for the hip flexor and iliotibial tract help to compensate for shortening and minimise the risk of injury.
The hip flexor is often shortened in cyclists and can lead to problems in the lower back. Stretching the iliotibial tract helps to compensate for one-sided strain and prevent knee problems.
>> Read more in our fitness series: 6 stretching exercises that cyclists should not do without
Laurin Lehner
Editor
