How to Train for Cycling – Indoors

Do some squats!

Let’s be honest: it’s not always the ideal weather for cycling. On heavy-traffic days on those roads when it’s raining, it can actually be downright dangerous to head out on your bike. You don’t want to struggle through storms, but you also don’t want to miss out on any training. So why not bring your cycling training indoors?

Believe it or not, you really can train indoors with cycling, and you don’t necessarily need heavy spinning equipment to do it. Here are some quick ways you can keep your cycling body even while training inside.

First, you’ll want to exercise your quadriceps. These muscles fuel much of what you do when spinning your pedals, which is why you’ll want to keep them in good shape. If you have some free weights, do plenty of squats. Don’t try to push your limits too far if you haven’t lifted your weights in a while, but make sure that you also get out of your comfort zone. Being able to do squats will keep your legs well-muscled and able to handle tough hills when you’re back out on that bike. If you haven’t squatted in a while, you might notice that your quads are much stronger after biking.

Second, you can try simple exercises to get yourself moving without going very far. Jumping jacks, running in place, or even something as simple as dancing will get your blood going. Indoors, one challenge is to keep it exciting enough to maintain that level of activity for a while, so feel free to change it up. You can work up a good sweat indoors if you open up your mind to the possibility.

You’ll also want to take advantages of any steps you come across. At home, you can go up and down your steps. If you live an apartment, you can exercise your legs very well by traveling up the stairs, even at a slow or moderate pace. Not only will you keep your legs in shape, but you’ll keep your muscles guessing by giving them different types of workouts to adapt to.

You might also think about the possibility of exercising your upper body more. Shoulders can be very important for cyclists who put a lot of their power there, so try lifting some free weights and emphasize your shoulders. Push-ups can make great shoulder exercises as well.

Ultimately, you want to be well-rounded, even if you focus on one sport. When it’s raining outside or too cold and windy for a bike ride, you might want to consider the different exercises you can do indoors. These exercises can keep you on your toes.

Photo Credits: sanchom

Originally posted 2009-05-21 05:33:09.

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