Riding fast takes more than just strong legs. If you’ve ever ridden in the drops for an extended period of time you know what I’m talking about. So why does your cycling training consist of only lower body exercises?
It’s surprising how much we use our upper body on an average ride. We use our upper body to keep the bars straight and steady as we steer. We pull hard on the bars when we sprint. And we use our arms for balance and counterbalance, both in and out of the saddle. While power meters don’t typically reflect how much our upper body works during the ride, wattage does display total combined work. If we don’t have adequate upper body strength, then our overall speed and power decreases, along with our endurance. (A quick note – the iBike Newton power meter with PowerStroke actually displays how much your bars move while you pedal)
You don’t necessarily need to bulk up or change your physique to strengthen your riding. In fact, it takes a considerable effort to get “bulky.” However, the overall importance of adding upper body strength training into your weekly training program supersedes the minimal chance of bulk. Here are some quick ways to make our riding and everyday life more enjoyable, without spending hours in the gym.
- Push-ups. I do 3 different varieties. One set with hands at shoulder width, one set with hands in a narrow position, where my hands are close together, and a third set where my hands are wide apart – outside shoulder width. People with shoulder issues be careful not to go too wide with these. Be conservative and start slow. Begin with 3 sets of 10 and work up from there.
- Chair dips. Find a good stable chair and sit on the edge with your hands gripping the sides of the chair. Move your bottom off the edge of the chair and lower yourself down towards the ground, then use your triceps to push yourself back up to the starting position. Begin with your feet on the floor and do 2 sets of 10 reps. As you get stronger, you can use a second chair to place your feet on and dip. This definitely ads more pressure and resistance.
- Bent over rows. These are excellent for strengthening your back. Start with your knees slightly bent and bend also at the waist with your arm extended grasping the weight. This may feel as if you’re starting a lawn mower. Pull the weight up towards your side at the waist. The key is to focus pulling the weight from your elbow and back muscles. As always, start with light weights and low reps and build up from there – 2 sets of 10 reps.
That’s all you really need to do. Sure, there are several different exercises you can work into your workout routine. Speaking from personal experience, if I start small and keep things simple, I’m more likely to stick with it. You may benefit by keeping it simple to start too.
Do you have other questions on nutrition, training, or technology? I can help. Please e-mail me at iBikeBlog.
Thank you!
