Strength training: 5 basic exercises that should never be stopped

First of all, emphasize that strength is one of the 4 main abilities to train in cycling or in sports in general, influencing cycling, strength and endurance as the two most important.

The objectives in strength training are:

1. Improve the speed applied to any load.
2. Improve useful force, range of strength development and speed under specific competition load in specific repeated actions.

Among the strength exercises that we recommend doing yes or yes, son:

1. Squat:

Very complete multi-joint exercise at the muscular level, which allows us to improve the muscles mainly of the quadriceps, hamstrings and glutes, where it has a very good transfer for cycling.

2. Dead weight:

Exercise where the entire posterior chain is worked and allows you to find that balance in the trunk, improving glute strength, hamstrings and lumbar area.

3. Lunge with rise to the box:

Unilateral exercise that allows us to improve quadriceps strength, hamstrings, and gluteus maximus and medius.

Apart, It gives us one more point at the stability work level compared to the previous exercises and with a higher activation at the cardiovascular level..

4. Press bank: 

We move on to upper body strength work, In this exercise we work directly on the pectoral muscles, involving the triceps and deltoids..

This type of exercise allows us to seek balance between the strength of the lower and upper body.. Providing stability in certain actions on the bike and greater control of it, for example.

5. Remo:

Exercise to work the posterior chain of the upper body, improving lat strength, trapeze, rhomboid and posterior deltoid.

It is also a very optimal exercise for postural work on the back., since kyphosis or a hunched posture is more pronounced while riding a bicycle..

Here you have a brief proposal of complete exercises to work on the strength of the entire trunk., We recommend adjusting the exercises based on the context and level of each cyclist..

Don't wait, start now with strength work, you will appreciate it, Not only for performance but also for health!