4 Exercises To Increase Your Power On The Bike | Strength Workout For Triathletes
Biking is a crucial part of triathlon, and having power on the bike can help you go faster and more efficiently. Building strength is an important component of increasing your power on the bike. Here are 4 exercises that can help you build strength and increase your power on the bike:
Squats - Squats are a compound exercise that work multiple muscle groups, including the quads, glutes, and hamstrings. To perform a squat, stand with your feet hip-width apart, and lower your hips back and down as if you were sitting in a chair. Keep your chest up and your weight in your heels. Push back up to standing, and repeat for 10-12 repetitions.
Deadlifts - Deadlifts work the muscles in your legs and back, which are important for powering through hills and maintaining a strong position on the bike. To perform a deadlift, stand with your feet hip-width apart, and hold a barbell or dumbbells in front of you. Hinge at the hips and lower the weight towards the ground, keeping your back straight and your chest up. Lift back up to standing, and repeat for 8-10 repetitions.
Lunges - Lunges are another compound exercise that work your quads, glutes, and hamstrings. To perform a lunge, step forward with one foot, and lower your back knee towards the ground. Keep your front knee over your ankle, and your chest up. Push back up to standing, and repeat on the other leg. Aim for 10-12 repetitions on each leg.
Step-ups - Step-ups are a great exercise for mimicking the movement of cycling. To perform a step-up, stand in front of a bench or step, and step up onto the bench with one foot. Push through your heel to lift yourself up, and then step back down. Repeat on the other leg, and aim for 10-12 repetitions on each leg.
Incorporate these exercises into your strength training routine 2-3 times per week, and gradually increase the weight and number of repetitions over time. By building strength and power on the bike, you can improve your performance and achieve your triathlon goals.