It's well known: to cycle long and fast, it's all in the legs. But beyond powerful thighs and excellent cardio, cyclists shouldn't neglect the rest. Here's a look at five advantageous physical abilities to develop.
1. Strong forearms
Constantly leaning on their forearms, cyclists must exert extra effort to hold and turn the handlebars. "The weight of the upper body is on the wrists and palms. In a good position on the bike, it's less of a problem, but in the long term, it's annoying," explains Eric Gendron, co-founder of the cycling blog Chat de ruelle. "It's important to change positions, and that's why curved road handlebars are used. They offer at least three different positions, and therefore three different stress points." The triceps, or the back of the arms, will also be engaged throughout the ride to hold the handlebars.
2. Enduring crotch.
The crotch must exert effort, in addition to being compressed by the very hard bike saddle. "There's a right way to pedal. Your legs shouldn't be out to the side; they should be turned inward. It's effective, but it makes the crotch work very differently," comments Vincent René-Lortie, an experienced cyclist and competitive rider. You can feel pain for several days after a bike ride, which is why it's more pleasant to wear padded shorts.
3. Iron glutes.
Far from resting on the bike saddle, the glutes are constantly engaged. The gluteus maximus muscle starts at the lower back and attaches above the thigh. It is the most powerful muscle in the human body, the one that allows us to stand upright. It is therefore essential for a good pedal stroke! The glutes provide the support and power needed by the legs to initiate the forward movement, and especially to accelerate.
4. Rock-solid abs.
It seems obvious, but the abdominal muscles must exert significant effort. "A large part of the strength comes from the abs, which work hard throughout an uphill climb or during a sprint," adds Vincent René-Lortie. The abs are very important because they support the torso, even when leaning on the handlebars. A few minutes of planks and sit-ups should be part of the training program to strengthen the abs.
5. The importance of flexibility.
Perhaps it's not necessary to contort oneself like a yogi, but good flexibility will allow the cyclist to be more comfortable in the saddle. To be aerodynamic, they must lean forward and be flexible enough not to get back pain too quickly. Cycling is a difficult sport for the knees, which stretch and contract constantly, as well as for the neck,
due to being bent horizontally. Good stretches are absolutely necessary after a training session or a ride to avoid a stiff neck or injury.
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A journalism graduate from UQAM, Audrey Neveu knows how to make her texts interesting, rich, and complete. Enthusiastic and curious, our always willing collaborator definitely has a bright future ahead of her.