How to improve the power in cycling?

7 January 2015Updated on January 7, 2015

2 reading minutes

Table of Contents

To achieve a higher performance in any aerobic discipline it is essential to complement it with an appropriate strength program.

In the same way and as we like to point out, in Personal Running we do not admit as an excuse the fact of not having tools, machines, devices or specific means to carry it out but we defend and promote the work we can do in the natural environment or simply at home, either with our own body weight or with common elements typical of any everyday scenario.

Having said that and without further delay, we propose a first sequence of exercises that you could include in the general phase of your planning, at any time and in any place, and a strength work on the same bike that could be part of your specific phase prior to the competition period that will undoubtedly help you achieve a notable gain in strength and consequently greater performance.

As you will see, these exercises affect the main muscles that participate in the action of pedaling: quadriceps, glute, twin y femoral biceps, without forgetting the importance of the postural work that every athlete should take care of practicing the sport that practice, in this case with special emphasis on the lumbo-pelvic area.

Phase 1: general period.

Do the 5 exercises consecutively, with 30-40 '' work in each of them resting approximately half of the work time at the end of the 5 º exercise rests between 1'30 '' and 2 'before redoing the First.

The first few times he does only 2 series, and as you get used to the force work he increases the series until he reaches 4.