Off-the-bike exercises that’ll improve your cycling strength, stability and power – for longer and more exhilarating rides.
The days of eschewing strength training for fear of building muscle are long gone. Riders now know that the right off-the-bike resistance training can improve their wattage without weighing them down. Here are some super-effective moves to boost power – and add more speed and endurance to your ride.
Weight Strength Training
Most cyclists want stronger muscles, not bigger ones. That means lifting fewer repetitions of heavier weights – for instance, 4 sets of 3 to 4 reps of close to your max weight (but not to fail point), with generous amounts of recovery (about 4 minutes) between sets.
WHAT TO DO
SQUAT
This story is from the May 2017 edition of Bicycling South Africa.
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This story is from the May 2017 edition of Bicycling South Africa.
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