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Additional videos save us when we learn to ride a bicycle as a child. But if you’re learning to ride in middle age, or if you’re getting back in the saddle after a long break, you need to rely on yourself.
This is why it is very important to maintain balance and coordination if your goal is cycling to maintain good physical fitness. Cycling is mainly a load on the lower body, but the press and the upper body also do not have to relax. Strengthening these areas will help you improve your balance and give you the agility you need to ride cross-country at any age.
“Strength and endurance help you feel confident on the bike, reduce fatigue during the ride,” says Rod Murray, a cycling coach from New Jersey, USA, author of the book “Dynamic Flexibility: Train your body to move.”
He suggests developing the upper body to reduce fatigue in the neck and shoulders and strengthen the middle and lower back. He also suggests doing hamstring development exercises to avoid muscle imbalances in the lower body.
Murray, who works with many cyclists over the age of 50, shared some balance and strength exercises from his book. These exercises will help older riders who want to practice frequent cycling.
The Council
Perform 2-3 of these exercises several times a week until they become comfortable, and you will definitely be ready for the trip.
Exercise 1: March
Exercise march
Reps: 20
What is the load on: legs
Stand up straight, legs together, arms at your sides.
Raise your left hand above your head.
At the same time, raise your right knee to hip height, so that the knee and hip are as bent as possible.
Stand on your left toe and step forward with your right foot.
As you lower your right foot to the floor, pull your left arm back.
Repeat for the other side.
Continue alternating until you have completed 20 repetitions.
Exercise 2: Pear-shaped walk
Exercise pear-shaped walk
Reps: 20
What is the load on: legs
Stand up straight, feet together.
Raise your right hand above your head.
Raise your right leg to hip height and bend your knee, wrapping your left hand around your lower leg just above the ankle.
Pull your ankle up to the opposite hip. Continue to gently support and lift the leg, rising to the toes of the left foot.
Release your leg and take a step forward from this position.
Repeat the exercise for the other side and continue to alternate legs.
Exercise 3: the letter Y
Exercise letter-Y
Reps: 20
What is the load on: shoulders
Stand up straight
Raise both hands straight up above your head, palms facing each other, so that you look like the letter Y.
Gently pull the shoulder blades down and back, then squeeze them together and release. Don’t use your hands to force your shoulders back. Focus on achieving a controlled backward movement in the shoulder blades.
Exercise 4: the letter T
Exercise letter-T
Reps: 20
What is the load on: shoulders
After completing exercise Y, proceed to exercise “T”. Raise your arms up and spread them out to the sides at shoulder level, palms facing forward. Don’t forget to keep your fingers open.
Using the same movements as in Exercise Y, pull the shoulder blades back and down, squeezing them. Use only the shoulder blades to perform the movement with control and do not use your hands.
Exercise 5: The letter W
Exercise letter-W
Reps: 20
What is the load on: shoulders
After performing exercise T, proceed to exercise W. Bend your elbows and raise your open palms to face level. Your hands should form a shape similar to the letter W. Palms forward, keep your fingers open.
Just like in exercises Y and T, pull your shoulder blades back in a controlled motion.
Exercise 6: Shoulder stretch
Shoulder Stretching exercise
Reps: 20
What is the load on: shoulders
Stand up straight and keep your chin, neck, and head in a neutral position while you perform the exercise. Don’t shrug your shoulders.
Raise your arms to shoulder height parallel to the floor, palms down or facing each other. Your shoulders should be relaxed and aligned.
Using only your shoulders, gently extend your arms forward at shoulder level. Point your shoulders forward, and keep the rest of your back in a neutral position.
As soon as you point your shoulders forward, start retracting your shoulder blades, bringing them back to their original position. Continue to pull your arms back until your shoulders are as far back as possible.
The Council
Murray says that this exercise uses the movements of the shoulder blades forward (pulling) and backward (retracting). The movement of the shoulder blades is the only movement in this exercise.
Exercise 7: Bridge on the forearms
Exercise bridge on the forearms
Time: 5 seconds
What is the load on: ABS (abs, back, spine)
Get down on all fours on the floor or mat. Bend your arms at the elbows and put your weight on your forearms, resting your elbows on the floor.
Stretch your legs out to create a straight line from the top of your head to your heels.
To keep your lower back from sinking and sagging, engage your abs, buttocks, and quadriceps. Look at the floor and keep your neck straight.
Try to hold this position for 5 to 10 seconds, repeat the exercise 5-10 times. Achieve the ability to hold the “bridge” for a minute.
Exercise 8: Glute bridge
Exercise glute bridge
Reps: 20
What is the load on: buttocks
Lie on your back on the floor or mat with your knees bent and your feet on the floor.
Squeeze your buttocks and lift your thighs off the floor as far as you feel comfortable.
Aim to reach a diagonal line from the shoulders to the knees. Do not arch your lower back. Your knees should be bent about 90 degrees, or as far as you feel comfortable.