Improve Your Cycling With Two Exercises

Ben BA(Hons), PGCert

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If you’re an avid cyclist, follow these two simple exercises to increase your ability

If you love getting out on your bicycle and riding, you may wish to improve your performance.

There are a couple of exercises which can be performed to increase strength, mobility and also covers flexibility which are all key for cyclists.

This is because cyclists can easily over develop certain muscle groups which then causes an imbalance.

Not to mention the effects these imbalances can have on joints such as the knees.

If a cyclist complains of knee issues this is because he/she does not spend enough time or effort developing other muscle groups such as their abdominals, hips, glutes or hamstrings.

It is these supporting muscles that can help combat fatigue when on long rides.

So what is recommended to ensure there is less of a muscle imbalance?

Two exercises are recommended to improve muscle development and create a balance.

The Flamingo
Pistol Squat

These two exercises activate the entire body, they develop and strengthen muscles that are often neglected.

The Flamingo

The Flamingo engages the posterior chain.

That means your hamstrings glutes, hips, abdominals, obliques and adductors are all being activated.

Stand with your feet shoulder width apart
Slowly lean forward in a controlled manner
Then raise either your left or right foot up to hip height
While you raise your foot, exhale
Do approximately 8 reps and 5 sets. If you find 8 reps too easy with proper form, do 10 or 12 reps. Make sure proper form is employed.

READ: Increase performance with the best pre workout supplements

The Pistol Squat

The Pistol Squat will increase the strength of your quads, ankles including improving the mobility of both ankles and knees. It strengthens the core and improves overall balance.

With your feet shoulder width apart, stand on the floor or a stable platform free from risk.
Ensure your back is flat and that you can pull your shoulders back with your eyes looking straight forward.
Extend one of your legs forward, try to hold your toe with your opposite hand stretched out.
Holding that position, slowly squat to the floor on one leg and inhale as your lower your body.
Once you are as low as possible, drive yourself upwards on that one leg, exhaling as you rise.
Repeat with the opposite leg.
Try it with 5 reps and 5 sets, again if you are maintaining good, proper form and find it easy, increase the reps.

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