5 exercises to make you stronger on your bike

Get stronger and more explosive out on the trails with these exercises.

Riding a bike is a great way to exercise however, it is important to give the body some variety in order to keep it strong, well-balanced, and minimise the risk of injury. There are a host of different exercises you can do from the comfort of your home that’ll make a considerable difference to your performance on the bike.

1.Push Ups

Being able to handle your own body weight is key to absorbing impacts as you ride down the trails. The key with this movement is to keep your back straight, head in line with your body, and your core tight. If you can’t do a full push up just yet, the kitchen bench is a great place to start. As you become more proficient you can work your way down into a full push up.

2. Skipping

Skipping is great for an all over workout. As you become more competent, you can make your routine more complex. Speed, strength, plyometrics, fitness, and having to use your mind all in the one move is the perfect prep for riding.

3. Plank

Just like the push up, there are a number of variations of the plank which you can make as easy or as hard as you like. Planks challenge the core, upper body and also the mind. The key to this movement is to keep a straight line from your head and shoulders right down to your feet.

4. Pull Ups

Pull ups might not seem very bike specific, but you need to be able to pull, as well as push, to ride a bike. If you can’t do a full pull up initially, use a resistance band to assist you. Start small and work your way up with a good, strict movement to get the most out of it.

5. Squats and Lunges

Again, there is a huge variation with what you can do to work your legs. Whichever variation you chose, keep your head in line with your body and your core as straight as possible, lead with your chest while trying not to let your knees come past your toes. Be sure to drive through the whole foot and not just the toes on the way up.

If you’d like to learn more about how to optimise your performance on the bike give Hunter Rehabilitation and call and book in with Exercise Physiologist Sam.