4 Strength-Training Exercises to Boost Cycling Power

“Have you ever tried cycling? Last year, I had my first experience and I can say that I’m not that bad at all. For a first-timer, I was able to finish a 30km ride for 2.5 hours. But I know I can do more if I just had more endurance and strength.”


Every three to four weeks, increase weight and decrease reps until you’re using a weight you can lift for three sets of four to six reps. For a total-body workout, mix in one of these Quick Cyclist Workouts for Power and Endurance.

Half Squat

Stand tall holding a barbell across your shoulders. Bend your knees and hips until your thighs are at a 45-degree angle. Return to start. (More: Try these 4 combo moves to learn how to transform your strength training into speed)

More: 5 Training Ideas to Increase Bike Power

Single-Leg Hip Flexion

Loop the harness of a cable-pulley machine around your left ankle and pull it taut. Contract your abs, flex your foot, and drive your knee to hip level. Return to start. Do one set, then switch sides.


See more at http://www.active.com/cycling/articles/4-strength-training-exercises-to-boost-cycling-power

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