3: Incorporate Strength Training
Plenty of cyclists have chosen to avoid strength training for the fear of getting too bulky.
However, it’s important to note that those are professional bodybuilders who have been training and eating a fixed mass diet for years. If you are only performing 2-3 strength training sessions per week, it will help you to transform into a fitter athlete.
Focus your training on your leg muscles by doing squats and lunges while sticking to free weights. As the squats is a compound movement, it would activate multiple leg muscles such as the quadriceps, hamstrings, calves, and glutes, all of which would help in cycling.
Here are some of our recommended exercises to perform in the gym:
- Barbell Squats (front squat and back squat)
- Walking Lunges
- Hamstring curl
- Calves Raise
- Barbell Bicep Curls
- Close-Grip Bench Press
- Shoulder Press
Perform light stretching after every strength training sessions to improve your flexibility and avoid muscle stiffness. Hold each stretch for 20 seconds.