Many cyclists find it difficult to maintain rigorous training when not riding a bike, causing most of them to suffer fatigue when they go out into the ring, or to injure themselves from not developing enough cyclists. Hamstrings, glutes, legs, hips and abs… in short, the supporting muscles that help combat fatigue on long bike rides .
In this sense, there are a couple of exercises to activate the whole body and strengthen the muscles that are neglected when the bicycle is not mounted. Find out what they are.
2 exercises to prevent injuries in cyclists
1. The swing of flamenco
This move is the more accessible of the two and works for the back of your body, particularly your hamstrings, glutes, and your core, including your hips, abs, obliques, and adductors. To run it:
- Stand with your feet shoulder-width apart. bend one of your knees slightly.
- Pull your shoulders back and keep your back straight.
- Contract your hamstrings and glutes, and then lift your bent leg back as you stretch both hands toward the floor. You need to extend your leg back very well, but above all, breathe as you go down. It is also important to find the meditative qualities in the exercise.
- Slowly return to the starting position and exhale as you go up.
You must give 80 percent of your potential in this exercise, that is, if 10 repetitions is the most you can do without significantly compromising, then do 8 repetitions. And if it is easy for you to do the 10 reps you can add weight to it using kettlebells. To do this, with the hand opposite the extended leg, lower yourself to the floor and use your free hand to balance the weight. Repeat the exercise with the other leg.
2. The pistol squat
This advanced movement, also known as the “pistol squat,” strengthens the quadriceps, ankles, and core; increases mobility in the ankles and knees; and it works for general equilibrium. To do it:
- Stand with your feet shoulder-width apart. Beginners should do this next to a wall in case it is necessary to seek balance.
- Pull your shoulders back and keep your back straight, keeping your eyes looking forward throughout the exercise.
- Extend your right leg in front of you and grab your big toe with your right hand.
- Balance yourself with your left hand, and slowly lower yourself toward the floor, keeping your left heel steady. Lower as much as you can, performing a squat, do it without losing your balance. It may take a while to get as low as you can. Remember to inhale as you descend to the ground.
- Slowly work your way back up and exhale when you get up.
In this exercise you should also work at 80 percent of your maximum potential. That is, if you can do five reps before significantly compromising your form, try four reps first. Finally repeat the exercise with the left leg. You should rest between 90 seconds to 2 minutes between each series.
These two exercises will help you stay in shape while you are not riding a bike and will prevent the fatigue and possible injuries that some cyclists suffer over time. To perform these exercises, remember the following keys:
- Keep your back straight to ensure that the back of your body is best served.
- You must balance in either position with your free hand. This helps improve your core balance.
- Ankeny, M. Two key strength exercises to prevent cycling injuries and fatigue. For Bicycling [Revised November 2017]