Crossfit For Cyclists
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Crossfit for Cyclists

Crossfit has acclaimed widespread attention from both professional athletes and average people who simply desire fitness and challenge. Plus, also with the explosive growth of affiliate gyms and exposure of the CrossFit games, its popularity is picking up.

This fame has certainly not gone unseen by cyclists, who like other athletes are also impressed by this short yet intense training, which yields immense benefits. Let’s consider some of them now.

Benefits for Cyclists

Crossfit training focus on the following main skills: endurance, stamina, strength, power, flexibility, speed, coordination and accuracy –all that are essential for cyclists.

It is a compound training which especially involves functional movements that help you in cycling. For instance Olympic lifts stabilizes your muscles and other intensive series of basic movements like the squat, dead lift, press, jump and land challenge your coordination and motor control. Plus, these exercises also improve your shoulder, hip and knee mechanics, which in turn leads to better pedaling mechanics.

All cyclists want a lean and fit physique. This is significant because the greater the weight, the greater the effort demanded to propel forward, as there will be more degree of wind resistance for the cyclist. This is where Crossfit steps in. Its intense workouts help you in burning fat and building muscle strength. Thus, you will be capable of producing more power and accelerate more easily with very less effort.

Cycling also requires strength and flexibility. Thus, cyclists want a training programme which places importance on the development of all leg muscles. What better option that CrossFit? It helps in building strength, power, agility and speed in lesser time compared to normal gym exercises. Balance is another key element required for all cyclists, Crossfit improves balance significantly. It is advisable to buy a pair of crossfit shoes for crossfit training. As a cyclist who does Crossfit, you will learn to incorporate strength and gymnastic skills into your workouts and then translate these new abilities to elevate your athletic performance.

Its exercises also develop full range of motions and variety of multi-joint movements that helps you in nailing down core-to-extremity movement and mid-line stability; both which are keys to injury prevention. Furthermore, these Crossfit moves also strengthen your pedaling muscles such as glutes, quads and hamstrings and also make your abs and back stronger than before.

Cycling creates repetitive physical action that places greater demands upon both the musculoskeletal structure and the energy-producing body systems of a cyclist. Thus, in order to fulfill these physical demands a cyclist must develop good cardiovascular and the cardio respiratory systems, as they allow them to efficiently inhale and utilize oxygen. By adapting to Crossfit training they can attain greater cardio benefits by generating more oxygen for energy.

In addition to this, Crossfit is responsible for identifying your weaknesses and providing tools to address them, so you as a cyclist reach your full potential. For instance, you can figure out your muscle imbalances caused by long hours in the saddle and correct them with cross training.

Crossfit exercises for cyclists

Squat

Squats are one of the best exercises for quickly developing your legs’ strength. It works specifically with your top leg muscle, lower back and buttocks with a focus on your lower back, yielding increased strength output and running speed. It also helps in attaining the most amount of blood flow, which would mean better delivery of oxygen and nutrients to your muscles.

For this exercise, you would need to stand under a squat bar in a weight rack and position your feet under the bar, just wider than shoulder width. Hold up the bar adjacent to your traps just at the bottom of your neck, while keeping your back straight, bend your knees and keep your hips in a low position finally in to a squat; until your inside thighs are parallel with the floor. Remember to look forward and keep your back in a straight position. At this point, you then will need to push up in order to return to your start position. Do three sets of 10 reps.

Pistol Squat

You can also do Pistol squat. Start by standing with your arms extended out and balancing on one leg, with opposite leg extended in front of you. Now, squat down as far as possible, keeping your elevated leg off of floor. Do not bend your spine; remember to keep it straight, with your supporting knee and foot pointed forward. After this you can come back to your standing position and do three sets of six reps with each leg.

Dead lift

Dead lift is extremely useful as it works on your grip strength and resembles the most fundamental cycling position: the butt back-chest down position. It is a compound exercise, which activates lots of different muscles in one blast of movement including the forearms or gripping muscles, core stabilizers, lats, glutes, hamstrings, quadriceps and upper, mid and lower back.

What you need to do is stand with your feet positioned beneath the barbell, your hips pushed back and your chest high. Now, hold the barbell and squat down. Remember that you need to keep your arms straight with the weight in the heels. Then, use an overhand to grip and lift the bar by extending your legs. Now once your legs are fully extended you need to pull your shoulders back. Do three sets of eight reps.


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