By Carolina Camaro Hurant
Cycling, like many sports, can cause muscular imbalances. Working on these imbalances can go a long way in making you faster and stronger. For women, cycling is a natural fit, requiring strong legs. However, improving strength and endurance in the upper body, hamstrings and core endurance can go a long way in enhancing on the bike performance.
The core is a focal point in all sports. A strong core equals a strong athlete. In cycling, the core is used for muscular endurance, supporting your trunk throughout the ride. If you’ve ever left a spin class or a long ride with a sore back, a weak core is most likely to blame. When you lack endurance in those core muscles, your midsection starts to sag, leaving your low back to do the work. The key to core training for cyclists is focusing on isometric muscular endurance or the muscles ability to maintain a certain position for a long period of time.
Women tend to have a stronger lower body, but strengthening those upper body muscles can improve cycling endurance. Upper body endurance allows you to stay upright on your bike. Strong shoulder, chest, back and triceps muscles prevent fatigue from holding the handlebars for extended periods of time. Maintaining good posture both on and off the bike are important for injury prevention. When training upper body muscles, focus on isometric muscular endurance completing 12-15 repetitions.
The lower body, specifically the posterior chain, is another key area for women when developing a cyclist’s cross-training program. Study after study has found that female athletes tend to be quad dominant, meaning, women use thigh or upper leg muscles (quadriceps) more than their hamstring muscles. In cycling, you should use the quad and hamstring muscles in a symbiotic relationship where one muscle is pushing, the quad, and the other muscle is pulling, the hamstring. Meaning both groups should be equal in endurance and power output.
Below are some key movements to help you train the above-mentioned areas. Remember to always start out slow, with lighter weights or modifications to master the movements before progressing your load.
Kettlebell Plank Drags (shoulders, chest, core)
Start in a plank position. Arms fully extended, hands placed directly under your shoulders. Take a wider base with your feet, slightly wider than shoulder width. Using your right hand reach underneath your body to grab a kettlebell on your left side. Drag it under your body to your right side. Repeat on the left side. Perform 3-4 sets of 12-15 reps on each side.
Spinal Balance (core, shoulders, chest)
Start in a tabletop position. Hands shoulder width apart, knees hip-width apart. Extend the right arm in front and left leg behind you. Bend your right elbow and left knee and bring them to touch under your navel, squeeze for one second and release. Focus on maintaining hip stability, and coordinating your movement with your breath. Perform 3-4 sets of 12-15 reps on each side.
Kettlebell Deadlift (back, hamstrings, core)
Start in a standing position, feet slightly wider than hips width. The kettlebell should be between your feet. Bend at the knees and sit your butt back to lower down and grab the kettlebell. Then, stand up holding the kettlebell. Perform 3-4 sets of 8-12 reps.
Push-up
Start in a plank position, knees on the ground if needed. Lower your body down towards the ground getting as close as you can to the ground. Maintain a tight, active core and press yourself back up to a plank position. Perform 3-4 sets of 8-10 reps.
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Carolina Camaro Hurant is a runner/crossfitter/yogi. She is the owner of Inspire Fitness, a small group and private training outdoor fitness studio that offers classes, one on one training and nutrition coaching. Carolina graduated from the George Washington University with a degree in Exercise Science and Nutrition. She has been personal training for over 10 years. Carolina loves being outdoors with her family.
