To become a better cyclist, there are several intentional steps one must take to get there, both on and off the saddle. It’s obvious that great cyclists must put in a lot of hours on their bicycle working on techniques, power, and endurance, but what do they do when not riding to build their experience? Instituting workout routines with exercises that enhance the muscles used when cycling have a direct correlation in performance while helping to protect the cyclist from injuries. Understanding how the muscles in your body work when cycling can help build your workouts going forward with purpose.
Muscles used when riding can be broken into two categories: dynamic muscles and stabilizing muscles. The dynamic muscles can gain power with activities both on and off the saddle, while the stabilizing muscles are mostly built off of the saddle. Dynamic muscles are found in the glutes and legs. The stabilizing muscles are found in the abdominals, arms, shoulders, back, and chest.
How the muscles work
Glutes, quadriceps, and calf muscles are used when pushing down on the pedal. The glutes are used to stabilize the hips and regulate the rotation for the thighs. This is where you get power to push the pedals from the 12 o’clock position all of the way down to the 6 o’clock position. When the glutes are not used to being active, the brain can send their activities to the hamstrings or quads. Overacting quads can cause knee problems. Overworking the hamstrings can cause pressure on your back. People who have jobs that require them to sit for long periods of time are more susceptible to these problems if they do not intentionally do activities to help activate the glutes. Strong glutes is the answer.
The shin and hamstring muscles are imperative in carrying the pedal stroke from the 6 o’clock position to the 9 o’clock. The hamstrings are used to bend the hip and knee for pushing and pulling. They help with knee stability.
Although you may not get upper body and core strength while cycling, if you don’t have strong muscles in these areas you will be more susceptible to being hurt. When riders have weak core muscles, they will fatigue quicker resulting in back and seating problems. The core is used to keep the body steady and for power distribution so that the legs can do the job they are supposed to do.
Your upper body strength holds your weight against the handlebars. The tougher the terrain, the more important this to absorb shock. Neglect in this area can lead to neck and shoulder pain.
How to Maximize Your Workouts
Now that you are familiar with how the body works when cycling, you can add some activities to your workouts to maximize your efforts. Please consult a doctor before doing any activities that you are unsure about, especially if you have knee, acute back, or intervertebral disc problems. Here are some suggestions, although the possibilities are endless. Be creative.
Squats focus on the glutes, quadriceps, hamstrings, and core. The power phase for a squat is similar to that on a bike and is one of the most effective exercises to incorporate for a cyclist.
Single leg deadlifts work the hamstring, hips, and lower back. Working one leg at a time can help with muscle imbalance.
Step ups onto a box or bench is great for quads and glutes. This exercise also helps to stabilize the ankle and knee joints.
Low lunges stretch the hip flexors to improve the mobility of the pelvic area.
Mountain climbers stabilize the pelvic and activate hip flexors while simulating the motions of a pedal stroke.
Bridges strengthen hip flexors, glutes, and lower back.
Planks are ideal for building core strength.
Heel raises target the shin and calf muscles.
Renegade rows builds core, upper back, and arms
Burpees are a favorite exercise to work nearly the whole body at once while getting the heart rate amped up
Jumping rope is a fun activity that builds calf muscle while helping to increase endurance.
References and Further Reading:
- “Core Training: The Best Workout for Road Cyclists”, December 5, 2020. Alpecin Cycling. https://www.alpecincycling.com/en/training/core-training-workout-cycling/
- Fortson, Jesse. “Muscles Used for Cycling and How to Train Them”, July 20, 2020. TrainerRoad. https://www.trainerroad.com/blog/muscles-used-for-cycling-and-how-to-train-them/
- Shultz, Mike. “The Primary Muscles Used for Cycling and How to Train Them”. Trainingpeaks.com. https://www.trainingpeaks.com/blog/the-primary-muscles-used-for-cycling-and-how-to-train-them/
- “Which Muscles are Used in Cycling” June 3, 2020. Tanita. https://tanita.eu/blog/muscles-used-in-cycling/