What is the best fitness routine to get ready for cycling season?
Spring is here and with the switch to daylight savings time, trail, road, and trail group rides are starting up again. The problem is, you have been a little less active this off-season than you would have liked to have been. What do you do to prepare for cycling season so that you don’t get dropped on the climbs, or worse, sustain an injury?
Preparing for cycling season involves building endurance, increasing strength and flexibility, and improving cardiovascular fitness. Here is a sample fitness routine that can help you get ready for cycling season:
Cardiovascular workouts: Cycling is a cardio-intensive sport, so you need to build endurance to be able to handle longer rides. Engage in aerobic exercises such as jogging, swimming, or using a stationary bike to improve your cardiovascular endurance. Aim for at least 30 minutes of cardio exercise, three to four times a week. If you can jump into some indoor cycle classes such as Les Mills RPM. These classes range from 30 to 45 minutes and are designed to maximize cardio fitness in a short amount of time.
Strength training: Cycling requires a lot of leg strength, so you should focus on exercises that target your lower body. Squats, lunges, deadlifts, and leg presses are all excellent exercises to build leg strength. Especially for mountain bikers, I am a big fan of Bulgarian Split Squats because of the added balance challenge they present. Also, don't forget to strengthen your core (planks and anti-rotational exercises) , back (standing lat pulldowns), and upper body (standing shoulder presses) to help you maintain proper posture and balance on the bike.
Flexibility training: Cycling can put a lot of strain on your hips, lower back, and hamstrings. Regular stretching and foam rolling can help improve your flexibility and reduce your risk of injury. Incorporate yoga, Pilates, or other stretching exercises into your routine. Pay particular attention to the hip flexors (Half-kneeling hip stretch, supine glute bridges).
Specific cycling workouts: Want to take your riding to a new level? In addition to the above exercises, it's essential to include specific cycling workouts to improve your cycling-specific fitness. Interval training, hill repeats, and tempo rides can all help you build the necessary endurance and strength for cycling.
Remember to listen to your body and gradually increase the intensity and duration of your workouts as you progress. Also, don't forget to give your body time to recover between workouts to avoid overtraining and burnout. With consistency and dedication, this fitness routine can help you get ready for cycling season and improve your overall fitness.
