Build Your Foundation
If you do no other exercise but cycling, you’re bound to have at least a few imbalances, especially if you also work a desk job for a living. You can address these at home, and build balanced strength and mobility, by performing a variety of planks for just a few minutes each day. Also check out Foundation Training moves online, which are specially designed to activate your glutes and strengthen your back and core—something nearly all cyclists could use.
Break Out the Burpees
Yes, burpees kind of suck. Why do they suck? Because they’re hard… and really effective. They make you huff and puff (high-intensity training anyone?) and build upper body, core, and lower body strength while also delivering some cardiovascular benefits. Gradually progress from day to day, aiming to work up to being able to do 50 at a time.
Outfit Yourself
For less than the price of a gym membership, you can buy two sets of dumbbells and have all the equipment you need to work all your muscles. The classic 10kg hex dumbbells you see at the gym are available in sports shops for around $30-$40.
Get Ohm at Home
Yoga is ideal cross training for cyclists, as it builds strength and core stability while improving range of motion – something you don’t get from your bike. The other beautiful thing is that you only need a mat or some carpeted floor space to do a full routine. (My favorite mat is from Gaiam, which has guides for hand and foot placement) You can find free online workouts or get access to hundreds of online classes for a small monthly fee.
Play With Your Kids
Join your children as they practice their favorite sports. Shoot hoops, play footie, kick around a soccer ball, whatever they like. Kids not active? Try to get them into action by taking them hiking. Kids need 60 minutes of physical activity a day, and right now the average child aged 8-18 spends 7.5 hours a day with electronics. The change will do you both good.
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