Workout for your legs. Without risking overstressing your legs, cycling provides a targeted leg workout. Your quads, glutes, hamstrings and calves all receive an intense workout which strengthens them in the long run.
Workout for your core. In addition to a leg workout, cycling can also strengthen your core, including your abdominal muscles and back. By sitting upright and maintaining control of the bike, you require a consistent degree of core strength. By working out these muscles, you can build your stability and overall strength.
Increasing mental wellbeing. By concentrating completely on the road, you will be able to reduce feelings of stress and anxiety. This is due to an increased awareness of the present moment. Therefore helping you focus on the here and now.
Balance and coordination improvements. Having an improved sense of balance and coordination is very beneficial to your overall wellbeing. Typically, as we get older, our balance deteriorates which only proves problematic in the long run.
Low impact exercise. Cycling provides a gentle option for those in need of a high-intensity workout but who can’t risk anymore impact on their joints. This exercise is extremely beneficial to those experiencing stiffness across their entire body.
Best cycling workouts
After reading through the key benefits of cycling, it’s likely that you want to know where to start! Whether you’re a complete novice or a cycling enthusiast, there are 3 main goals to bear in mind when working out with your bike.
We have listed the top 3 cycling workout goals with an example of how they can be completed. The main exercises include endurance, intervals and strength training.
- Endurance. As a rule the main goal of cycling is endurance. Regardless of your preference for stationary bikes, road bikes or mountain bikes, your aerobic capacity will be significantly increased. For this cycling goal it is recommended that you ride for a minimum of an hour. However, if you’re a serious cyclist then aiming for 2 hours is more appropriate. These rides should be of a slower pace and are often more fun to do as part of a group.
- Intervals. A great way to supplement or add to your endurance training is with intervals. Interval training in cycling adds to many exercise and wellbeing goals, from weight loss to improving the pace of your ride. These types of workouts shouldn’t last longer than an hour as they aim to improve your VO2 max. In an ideal training program, interval training on your bike should take place twice a week on non-consecutive days.
- Strength training. Endurance and interval training are beneficial to your overall cycling performance, however without strength training you may fall behind. When riding, it is important to ensure your strength is also up to scratch. This will benefit your cycling ability overall. Typically strength training in cycling includes hill climbs or sprints at a high moderate intensity to ensure the correct goals are being met.