cycling training - Cycling workout chart for muscle strengthening in the gym
Cycling strength training in the gym can be very helpful in improving your strength and endurance while cycling. Here is an example of a training table that you can follow.
Remember to start with weights and intensities suited to your fitness level and consult a trainer or fitness professional if you have any concerns.
Note: Before starting any training program, make sure you have done a proper warm-up to prepare your muscles.
Strength Training for Cycling
Day 1: Upper Body
Dumbbell Bench Press: 3 sets x 8-12 repetitions
Lat Machine (or Pull Up): 3 sets x 8-12 repetitions
Standing Barbell Raise: 3 sets x 8-12 reps
Push-Ups with Body Weight or Additional Weights: 3 sets x 10-15 repetitions
Day 2: Lower Body
Barbell Squats: 3 sets x 8-12 repetitions
Leg Press or Leg Press: 3 sets x 8-12 repetitions
Deadlifts: 3 sets x 8-12 reps
Dumbbell or Barbell Lunges: 3 sets x 10 per leg
Day 3: Rest or Light Aerobic Activity
Day 4: Core Strength Training
Plank: 3 sets, hold for 30-60 seconds
Russian Twists with Medicine Ball: 3 sets x 12-15 per side
Hanging Leg Raises: 3 sets x 10-15 reps
Weighted Crunches: 3 sets x 15-20 reps
Day 5: Rest or Light Aerobic Activity
Day 6: Upper Body Strength Training
Pronate pull-ups: 3 sets x 8-12 repetitions
Dumbbell Shoulder Raises: 3 sets x 10-15 reps
Triceps Extensions with Barbell or Dumbbells: 3 sets x 10-15 repetitions
Push-ups with additional weights: 3 sets x 10-15 repetitions
Day 7: Complete rest
Important Tips:
Make sure you perform each exercise with correct technique to avoid injury.
Progressively increase the weights as your muscles adapt to the workout.
Always maintain a rest day between strength workouts to allow your muscles to recover and grow.
Complement your gym training with regular road or track training sessions to improve your cycling performance.
Remember that training should be customized to your fitness level, specific goals and individual needs. Always consult a qualified professional before making significant changes to your exercise program.
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