Gym Band Training Workouts for Cyclists
What Are The Best Resistance Band Exercises For Cyclists?
Even with busy weekends, there is still a way to get an effective strength-training workout so you will be less prone to injury whilst cycling. When executed correctly, this type of workout session can also help improve your cycling performance as well. However, it can be difficult to find the time to go to an class or gym with an already full schedule. The good news is that you can enjoy a full-body workout anytime and anywhere with resistance bands as your only equipment.
In order to improve your efficiency as a cyclist, it is important that you include strength training into your schedule each week. In fact, simply adding one or two days of resistance training every week can boost your performance on the bike.
Why Resistance Bands?
Resistance bands are a great way to strengthen the abs. By building core strength, you will be able to maximise the amount of energy you put out and you will have a better performance. In other words, you will have the competitive edge that you want.
Moreover, these bands are ideal alternatives to barbells and dumbbells. Resistance bands allow you to keep tension throughout the entire exercise, whilst expanding your range of motion. As a result, more muscles are activated.
The following mini circuit will allow you to target the primary muscles that you use whilst riding your bike, like the hamstrings, quads, upper body and core.
You will need to choose a resistance band that will give you a challenge without causing you to compromise proper form. Some cyclists find it easier to transition between lighter and heavier bands depending on the muscles they are working.
Best Resistance Band Training Workout for Cycling
Complete all of the exercises with few breaks if possible. Repeat for three rounds. Take a minute rest between the rounds.
Double up the resistance band and pull it across your upper back. Take the looped ends and hold against the floor. Perform a normal push-up whilst pushing against the band’s resistance. Complete a total of 10 reps each round.
Single Leg Lift Whilst In Plank Position (Alternate)
Begin in a plank position with a small or mini resistance band around your ankles. Squeeze your core and glutes whilst lifting your right leg. Then lift your left leg. Complete 10 reps on each leg for each round.
Take the resistance band and place it on the floor. Stand on the inside of the band and place your feet shoulder-width apart.
Take the opposite ends of the resistance band and pull them to the same height as your shoulders. Perform a normal squat by moving your hips back and bend at the knees until your thighs are parallel with the ground.
Make sure your chest remains up and do not allow your elbows to drop. Push the floor away and also push against the resistance as you stand up. Complete 10 reps each round.
Take a mini resistance band and place it around both feet. Lie down, faceup and place both hands behind your head. Keep your legs bent and feet on the floor.
Lift your left shoulder off of the floor and bring your left elbow to your right knee whilst extending your left leg. Reverse with the right shoulder and left knee. Repeat 10 reps on each side for each round.
These are a few of the best resistance band exercises for cyclists who want a full-body workout. You do not need bulky equipment or a specific space to get in shape and improve strength and performance.