Getting ready for the cycling season! Staying fit! Bike workouts

Winter isn't necessarily cycling season – snow, wet, and cold. Of course, there's no such thing as bad weather for cycling, just the right clothing, but this rule is followed by dedicated cyclists, for whom the season never ends. However, when the temperature drops so low that it freezes your water bottle, it might be better to exercise at home or at the gym. Besides, full-body exercises are recommended for every cyclist, no matter the season. But let's focus on post-winter exercise. How do you go about it? :) And if you want to lose some weight on your bike, check out this article describing cycling exercises that will help you lose weight !

Functional training, what is it?

Functional training is a general development and strength-building exercise without increasing muscle mass. It increases coordination and endurance . It helps maintain the body in good shape thanks to exercises for tonic and phasic muscles. For the uninitiated:

Tonic muscles can be subjected to heavy loads for many hours, but they generate less force compared to phasic muscles.

Phasic muscles are those that allow you to generate significant force, but fatigue more quickly and take longer to recover. This type of training involves performing exercises that engage several muscle groups simultaneously.

Exercising at home is essential before you go cycling after winter.

Home Cycling Exercises - The Basics

Slightly different squats – with your feet slightly apart, squat down, and touch the floor with your hands. The whole thing looks like trying to pick up an object from the floor. Do a few quick sets, e.g., 3x10 repetitions. If form allows, you can add weights. For example, handheld dumbbells or other heavier objects (like books?). This exercise strengthens the muscles of your legs, glutes, arms, and back.

Climbing stairs – arms are held close to the body, and as you climb the steps, you raise your arm high. If form allows, you can add weights. If possible, this exercise is ideally performed on a stepper, but stairs at home or on the street are perfectly adequate. This exercise develops the muscles of the legs, arms, and abdomen.

Bends – Place your feet slightly apart, holding weights at chest height. Raise the weights high and lean left and right. Lift your foot off the ground and lean forward as far as possible. This exercise strengthens your arms, legs, and spine.

Weight Raises – Place your feet slightly apart, with weights in your hands. Raise one leg up, keeping your foot at your knee (called a heron), and simultaneously raise both arms out to your sides to shoulder height. When viewed from behind, you should form a "T" shape. Hold this position for 5 seconds. Lower the weights, switch legs, and repeat for 10 repetitions. This exercise strengthens your core and arms, and develops balance.

Seated Torso Twists – Sit on the floor or an exercise mat. Extend your legs together in front of you, keeping your knees bent and your feet on the floor. Lean back slightly. Keep your hands at chest level. Twist your torso one to the right and one to the left until your elbows touch the floor. To begin, 3 sets of 10 repetitions will be sufficient. If form allows, grab a dumbbell and raise your legs slightly. This will make the exercise more challenging, but it will significantly strengthen your muscles. This exercise strengthens your abdominal muscles and spine.

Stretch – Kneel on your back and move your hips back while extending your arms forward. Return to your knees and move forward, performing a "seal" position. Hold each position for a few seconds and then return to the previous position. 3 x 10 repetitions.

Fitness - bike exercises

An important aspect of cycling training is lung capacity. To improve endurance, it's best to exercise intensely with short breaks. The length and number of repetitions are individual and should be tailored to your needs and abilities. There are many exercises that will help increase lung capacity:

• Side jumps or single-leg forward/back jumps are a relatively simple exercise that can be done at home. Depending on your fitness level, 10 minutes will be enough.
• The jump squat is another simple exercise that can be done anywhere. This exercise not only builds your fitness but also strengthens your leg and core muscles.
• Jump rope - if you have plenty of free space, it's worth using a jump rope. Working with a jump rope is very beneficial for improving your fitness. It's a simple exercise that activates the muscles of the arms, shoulders, glutes, thighs, abs, and back. How long should you practice? Until you get tangled up in the rope? Like each of the exercises mentioned, it's an individual matter, but if you can start with 3 x 10 repetitions, it's great, and then just increase the number of repetitions in each set.

Trainer?

If you have the space, it's worth considering buying a trainer and cycling without leaving home. Admittedly, it's not a particularly exciting activity, as standing still and spinning doesn't provide much of a thrill. Of course, depending on your budget, you could consider an interactive trainer like the TACX. Connecting to your phone, tablet, or computer makes your workout more engaging and allows for a thorough analysis of your entire workout. Just remember that cycling only targets specific muscle groups.

Home trainer, a very good solution for winter and beyond.

Where to practice?

Basically, you can do it anywhere. Of course, at the gym, we have access to equipment that greatly aids exercise and, importantly, motivates. Once you're at the gym, you won't be standing around watching, especially since you can ask a qualified trainer for help, who will tailor a set of exercises tailored to your needs and abilities. A swimming pool is also a great option. Swimming is a very good cardio workout, provided, of course, you don't spend it in the jacuzzi :)

The pool is a very good place for circuit exercises!

Remember!!

Cycling isn't just about your legs. To feel good on the bike and enjoy the ride, you need to develop your entire body. Especially since what good are your legs if your arms and shoulders "swell" when riding over bumps? Therefore, focus on optimal muscle development and fitness, and it's worth considering general training at least two months before the start of the season, which will allow you to start the new season in good shape.