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At Home Workouts For Cyclists

by The Cycle Jersey |

For improved performance, health benefits and to prevent injury, all cyclists should include strength work in their training routine. Strength training can help to slow down and prevent the loss of muscle mass as you age and help with weight control. Not only this, but being fitter and healthier also means that you are much less likely to injure yourself whilst out on the bike or just in everyday life.

You want to aim for at least 2 strength training sessions a week to begin with which can then be increased to 3 further down the line. We know all too well how difficult and daunting it can be to start a new training routine, especially if it's something you have never tried before.  So we have selected just a few of our favourite YouTube guided workouts to get you started. These workouts are for beginners or those of you who need a little bit of guidance on what muscle groups you should be targeting throughout your workouts off the bike. 

Give them a watch and a go and let us know how you got on. They will be difficult to begin with so remember the workouts don't get easier you just get better. Keep at it and give something new a go! 

Fitter, Stronger, Faster: Body weight Workout for Road Cycling- Global Cycling Network

Keep your training fresh and challenging with this quick 6 minute real time workout. This is a body weight training session which is perfect for those of you who want to improve their overall fitness. It's great for beginners too because you don't need any equipment and you can do this workout literally anywhere. 

10 Essential Strength-Training Exercises for Cyclists- Bicycling 

Knowing which exercises to do when you are off the bike to improve your performance whilst on the bike can be daunting. This workout video has narrowed down the essential workouts to just 10 which is a great starting point for newbies. These moves target your legs and helps to strengthen the muscles that support your body on and off the bike. 

For this workout you will require weights but if you don't have weights don't worry simply grab two tins from the cupboard or those bottles of wine that you have been saving for the weekend and improvise with your weights. You simply want to add something that will create a little bit of resistance. 

Mountain Bike Fitness Training Core Building Exercises- UCHealth

 Building a strong core should be at the base of your mountain bike fitness training program as your core is the center of both strength and stability. Both of which you need on your ride. 

This workout is only ten minutes long so you can fit them easily into your busy daily routine and they will help to optimize your strength and get you ready to hit the trails. 

How To: Strength Routine For Cyclists- British Cycling 

This is a great beginners workout because they fill you in on everything you would possibly need to know about strength training and each workout you are completing. 

It promises to improve performance and reduce injury so all cyclists should include strength training in their training routines.