You know strong legs are important for cycling, but don’t forget about the supporting acts. If you’ve ever felt the fatigue in your arms or back, you know this is true. Supporting muscle groups need your attention too! Your biceps help you stand out of the saddle and pull up on the handlebars for more power. Your triceps support you when you lean forward for a lower ride. Your core provides stability the entire time you’re on the bike. Crush this workout in no time with supersets and then reap the benefits the next time you hop on the bike.
What To Do:
Supersets (do exercise 1 & 2 with no rest in between. Complete all sets of exercises 1 & 2 then move onto exercises 3 & 4, then 5 & 6). Do 2-3 sets of 10-15 reps of each exercise.
Exercises to Strengthen Your Supporting Muscle Groups
Exercise 1: Hammer Curl to Overhead Press
Details: Hold weights with palms facing in. Raise weights up into a hammer curl, then press weights overhead. Keep palms in and core tight for support.
Exercise 2: L Windmills
Details: Lay down and bring right arm overhead and extend left leg hovering over the floor. Extend left leg out to the side in an “L” shape, pull leg back to center, then raise left leg and right arm up toward your center. Repeat with left arm and right leg.
Exercise 3: Skull Crushers with Wrist Rotation
Details: Laying down with weights extended overhead, palms facing toward your knees. As you bend at the elbows, rotate wrists so palms face in and bring weights toward the top half of your forehead. As you extend arms back up, rotate wrists back to starting position.
Exercise 4: Side Plank
Details: Lie on one side with elbow under shoulder. Press up onto your feet, keeping your shoulders stacked and hips lifted. Hold for 15-60 seconds. Progression: hold top leg up.
Exercise 5: Plank Rows
Details: With weights in hands, get into plank position on toes or on knees as shown below. Alternate raising one weight up to chest squeezing shoulder blade in.
Exercise 6: Back Extension with Rotation
Details: Laying on stomach, lift arms and upper body up into a back extension, keeping feet on the floor. In the lifted position, gently rotate upper body side to side in a controlled motion.
Strengthen your supporting muscle groups and watch your cycling efficiency soar!