Weight Training for Cyclists

Cycling is a fantastic activity to maintain top-notch fitness levels. Even if most of us are not in the league of Lance Armstrong and the likes, cycling for fun every day is a great way to be fit and healthy. However, for those who compete at national and international levels in this sport, practicing only cycling is not enough. They are required to do strength and endurance building exercises for excelling in cycling races. One of the aspects of these strength building exercises is weight training. With cyclists, this has been a contentious issue with regards to its effectiveness. But I guess cyclists would agree to the fact that there are positive outcomes of weight training.

Weight Training Exercises for Cyclists

Quadriceps - Leg Press: For this exercise, select a suitable weight on the requisite machine. There are various positions which can be used to work various muscles of your quadriceps. For instance, you can place your feet together or keep them wide apart. If you are not comfortable with either of these positions, you can keep them shoulder width apart. To achieve good results, work out for 3 sets of around 12 repetitions each. Try the first set with legs together, the second with feet wide apart and the third with feet at shoulder width length.

Calf Muscles: No gym is normally without a calf machine. Check out the machine and begin by standing straight and make sure that you have the balls of your feet on the platform. There will be shoulder weight cushions with it and ensure that they are comfortably placed on your shoulders. You should neither be to bent nor too strained in case you want to the support. Gradually lift and bring the weights down. Try to do 2 - 3 sets of around 12 repetitions each.

Quads: This has to be done on a seated leg extension machine. For starters, keep your back firmly placed on the machine. Then placing your feet (shoulder width apart) under the foot pad, lift the feet up and down. Once you develop sufficient strength in your quads, attempt for 3 sets of 1 repetition each. Follow this up by around 2 sets of half the weight and use 1 leg for 4 - 8 repetitions.

Hamstring Curl Machine: Lie down on your stomach on the machine. Attach a suitable weight and lift your legs behind you at the knees, to form a 45 degree angle. This exercise is great for hamstring muscle fitness and should be incorporated in weight training routines for cyclists. But while doing this exercise, be careful that you do not strain your hamstring too much. It is bound to be hard and may be prone to injury and damage.

Lunges: Using a Smith machine, do a combination of front or rear lunges to go with the weights. This is great for your entire lower body and not just legs. Begin with lighter weights and once your legs get used to the weight, increase it. Try to do around 2 sets of 10 repetitions each.

All said and done, there are some cyclists who opt for these exercises and some who don't. There should be enough motivation and drive to sweat it out in the gymnasium. The exercises mentioned here are those which are commonly done, but there are many more. Happy exercising!