The Benefits Of Circuit Training For Cyclists
Circuit Training Benefits for Cycling
Circuit Training is a safe and effective way of exercising which can be enjoyed by almost anyone, no matter what their level of fitness.
Circuit Training benefits and Improvements from circuit training
Advantages of circuit training include:
- Cardiovascular fitness (Aerobic and Anaerobic)
- Muscle Strength
- Muscular Power
- Endurance Capacity
- Agility
- Balance and Core Stability
- Co-ordination
- Flexibility
- Weight Loss
How can circuit training improve your cycling performance?
Cycling Muscles
Circuit Workout Considerations for Cyclists
Cycling is primarily an endurance sport however has many other elements to consider as well as aerobic conditioning.
Cycling specific muscle groups for circuit workout considerations
Quadraceps, Hamstrings, Gluteals, Calves, Core muscles (Abdominals and lower back)
Main Joints Used
Hips, Knees, Ankles
For further information on the specific muscle usage I recommend you read about details of Leg Muscle Usage during the Bicycling Pedal Stroke.
Circuit Training for Cyclists- Warm Up
As a cyclist the best warm up would be on a bike. Ideally you could ride to the circuit training session or alternately warm up on a spinning bike or cardio bike in the gym as this gives a cycling specific warm up.
A progressive warm up of at least 10 minutes should be sufficent. However if you could possibly warm up for a longer period this would be ideal to ensure you are thoroughly ready for exercise.
Circuit Training for Cyclists. Flexibility
Perform stretches to mobilise the cycling specific muscles
- Hip Flexors
- Hamstrings
- Anterior Tibialis
- Calves
- Pectoral Muscles
- Triceps
- Back
- Abdominal Muscles
Circuit stations for improved cycling performance
Consider using the following circuit training station exercises. They should all be introduced initially using the NAMSET technique.
1. Squat
Ensure feet are pedal width apart to specifically target cycling muscle activation
2. Single Leg Squat (2 stations- left leg and right leg)
These are great to develop strength and balance as well as Core Stability
3. Single leg step ups (2 stations- left leg and right leg)
4. Lunges
5. The Plank (Press Up bridge for Core Stability)
6. Side Planks (2 stations- left leg and right side body)
7. Back Extensions
8. If you have access to spinning bikes these can be used for sprints, out of saddle efforts and jumps to develop specific technique and fitness.
9. Calf Raises
10. Turkish Get Ups.
