Strength training to improve performance on the bike –

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The bicycle fell in love with Brazilians. Last year, 5.8 million bicycles were sold, a 30% growth compared to 2019, the last year of sales before the pandemic. This number ranges from bicycles for children to competition models that cost more than R$ 100,000. “There are bikes for all types of cyclists. The important thing is to know what you want to do with it and prepare for it”, says Smart Fit’s manager of Collective Modalities, Camila Belluomine.

the physiologist Diego Leite Barros indicates the pedal for those looking for exercises with high caloric expenditure and low injury rate, as it is an aerobic and low-impact activity. “Another positive point is the gain in strength in the lower limbs, which brings benefits in joint protection and maintenance and gain in muscle mass”, he explains.

Barros recommends off-bike training to strengthen lower limbs and the “core” (abdominal, lumbar, hip and paraspinal muscles) to prevent injuries.

TRAINING TO IMPROVE PERFORMANCE ON THE BIKE (video at the end)

Warming up on the bike
10′ (rpm between 80 and 90 rpm) light to moderate load

extension chair
3 sets of 15 with a 40″ rest between sets

flexor chair
3 sets of 15 with a 40″ rest between sets

abductor chair
3 sets of 15 with a 40″ rest between sets

adductor chair
3 sets of 15 with a 40″ rest between sets

standing twins
3 sets of 15 with a 40″ rest between sets

straight abdominal
3 sets of 15 with a 40″ rest between sets

column length
3 sets of 15 with a 40″ rest between sets

Stretching Hamstrings and Quadriceps
Hold 45” in each position

Watch the training video: