What is it about cycling that just changes the way we feel about practically everything? If you’re a regular cyclist, then you’re familiar with the “cyclist’s high”, which refers to the immediate boost in mood after a cycling session. Cycling encourages blood flow, which helps all sorts of feel-good hormones spread through your entire body.
But to really get a full-body workout, you’ll need to pair it with another form of exercise. Unfortunately, cycling doesn’t have a lot of effect on your upper body strength, which you’ll need to fight off car drivers (kidding!).
With that said, here are some great exercises for cycling that can help bring out the best in your fitness routine.
Strength Training: Building Power and Endurance
Strength training is one of the best exercises for cycling as it helps build muscle strength, power, and endurance. Incorporating exercises such as squats, lunges, and deadlifts can strengthen the muscles used in cycling, such as the quadriceps, hamstrings, and glutes.
Core exercises like planks and Russian twists can also improve stability and posture on the bike. Aim to include strength training sessions 2-3 times per week to see improvements in cycling performance and overall strength.
Yoga: Enhancing Flexibility and Recovery
Yoga is a fantastic way to improve flexibility, balance, and mental focus, all of which are beneficial for cyclists. Practicing yoga postures that target the hips, hamstrings, and lower back can help alleviate tightness and improve range of motion, reducing the risk of injury during cycling.
Additionally, yoga provides an opportunity for active recovery, helping cyclists recover faster between rides and maintain overall mobility. Consider adding a yoga session to your weekly routine one of the top exercises for cycling and promote overall well-being.
Running: Boosting Cardiovascular Health and Endurance
Running and cycling are both excellent cardiovascular exercises that can complement each other well. While cycling is low-impact and ideal for building endurance, running offers weight-bearing exercise that strengthens bones and improves running-specific strength.
Incorporating running into your training regimen can improve cardiovascular fitness, leg strength, and overall endurance, making you a stronger cyclist. Start with short, easy runs and gradually increase distance and intensity to avoid overtraining and injury.
Swimming: Cross-Training for Full-Body Fitness
Swimming is a low-impact, full-body workout that complements cycling by providing an opportunity to work different muscle groups and improve cardiovascular fitness. This fun underwater activity engages the upper body, core, and legs while offering a refreshing break from the repetitive motion of cycling. Incorporating swimming sessions into your training routine can improve overall fitness, endurance, and muscular balance, making you a more well-rounded athlete.
Rock Climbing: Building Strength, Endurance, and Mental Focus
Rock climbing offers a unique blend of physical and mental challenges that complement cycling. Climbing engages the upper body, core, and grip strength while promoting balance, coordination, and mental focus.
Another plus for climbing is that it involves dynamic movements that improve agility and proprioception, enhancing overall athleticism. Incorporating rock climbing sessions into your training routine can strengthen muscles neglected in cycling, improve overall body awareness, and provide a fun and exhilarating way to cross-train.
The Best Exercises for Cycling
Pairing cycling with other fitness activities offers a holistic approach to health and fitness, with benefits for both physical and mental well-being. By incorporating strength training, yoga, running, swimming, or other complementary activities into your cycling routine, you can improve overall fitness, prevent injury, and enhance performance on the bike.
Remember to listen to your body, vary your workouts, and enjoy the journey to optimal health and fitness through cycling and complementary activities.