Local riders Riley Amos, Christopher Blevins, and Savilia Blunk were awesome at the Paris Olympic Games coming in 7th, 13th and 12th respectively. The Olympic Games have had representation from Durango in Mountain Biking since 1996! Haley Batten from Park City UT came away with the Silver Medal in the Women’s event! Congratulations to all of the Olympic athletes.
Durango Devo has been developing the love of cycling for a long time. It also has developed some of the best riders that the United States has ever seen. Help support Devo by purchasing some of the rad merchandise by clicking the link below: https://shop.durangodevo.com/collections
Weight training for cyclist not only helps with overall fitness but also improves your overall health and performance on your bike
Photo courtesy of Richard R on Unsplash Brought to you by Pedal Durango and our partners Leland House and Lola’s Restaurant
Weight training can significantly benefit cyclists by improving overall strength, power, and endurance. Here are some types of weight training exercises you should consider incorporating into your routine:
Lower Body Exercises
Squats: Enhance power and strength in the quadriceps, hamstrings, glutes, and calves.
Deadlifts: Strengthen the posterior chain, including hamstrings, glutes, and lower back.
Lunges: Improve balance, coordination, and unilateral leg strength.
Leg Press: Focus on quadriceps and glutes with a controlled range of motion.
Step-Ups: Target the quadriceps, glutes, and calves while mimicking the pedaling motion.
Core Exercises
Planks: Strengthen the entire core, improving stability on the bike.
Russian Twists: Enhance rotational strength and control.
Leg Raises: Target the lower abs for better core endurance.
Upper Body Exercises
Pull-Ups/Chin-Ups: Strengthen the upper back and biceps, aiding in bike handling and posture.
Push-Ups: Improve upper body strength, particularly the chest, shoulders, and triceps.
Bent Over Rows: Target the upper back and shoulders for better control and endurance.
Plyometric Exercises
Box Jumps: Enhance explosive power and leg strength.
Jump Squats: Improve leg power and coordination.
Stability and Mobility Exercises
Single-Leg Deadlifts: Improve balance and unilateral strength.
Hip Bridges: Strengthen the glutes and lower back, essential for pedaling power.
Tips for Cyclists
Focus on Form: Proper form reduces the risk of injury and ensures effective training.
Progress Gradually: Start with lighter weights and gradually increase as your strength improves.
Balance Training: Incorporate both bilateral (e.g., squats) and unilateral (e.g., lunges) exercises.
Periodization: Cycle your training intensity and volume to align with your cycling schedule and goals.
Recovery: Allow adequate rest and recovery between sessions to avoid overtraining and injuries.
Combining these weight training exercises with your cycling routine can help you become a stronger, more efficient cyclist.
As always Pedal Durango recommends consultation with your medical provider before starting any exercise program
Don’t forget to check out the Pedal Durango events calendar as there are quite a few events coming up in August. Durango Devo has Devo Days up at Purgatory August 10-11, the Ska/Zia Series Charmed Enduro August 28 and the Devo Film Fest August 30. Colorado’s Ride returns for it’s 2nd year August 19-23. The Durango Derby MTB Stage Race is on Sunday September 1st, will be looking for volunteers and you can still sign up. Click the link below to see our Social Calendar. https://pedaldurango.com/events/
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