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K
eeping Fit
 

Strength Conditioning for Cycling

© Wayne L. Westcott PhD

The following is one in an ongoing series of columns entitled Keeping Fit by Wayne L. Westcott PhD. View all columns in series

Table 1. Recommended exercises for the major muscle groups.


Exercise Muscle Group

Leg Extension Machine Quadriceps
Leg Curl Machine Hamstrings
Leg Press Machine or Barbell Squats Quadriceps, Hamstrings, Gluteals
Chest Cross Machine or Dumbbell Flyes Pectoralis Major
Decline Press Machine or Barbell Bench Presses Pectoralis Major, Triceps
Super Pullover Machine or Barbell Pullover Latissimus Dorsi
Compound Row Machine or Dumbbell Bent Rows Latissimus Dorsi, Biceps
Lateral Raise Machine or Dumbbell Laterals Deltoids
Overhead Press Machine or Dumbbell Presses Deltoids, Triceps
Biceps Curl Machine or Barbell Curls Biceps
Triceps Extension Machine or Dumbbell Kickback Triceps
Low Back Machine or Back Extensions Erector Spinae
Abdominal Machine or Trunk Curls Abdominals
4-Way Neck Machine Upper Trapezius, Levator, Scapulae, Sternocleidomastoids
Seated Calf Machine or Barbell Heel Raises Gastrocnemius, Soleus
Toe Raises with Attached Barbell Plates Anterior Tibials
Super Forearm Machine or Barbell Wrist Curls Forearm Flexors, Forearm Extensors

Cyclists require considerable time and energy to perform their daily training miles. It is therefore not advisable for cyclists to spend unnecessary time and energy in the strength training facility. Fortunately, endurance building and strength building are complementary activities. Whereas endurance building requires exercise of low intensity and long duration, strength building requires exercise of high intensity and short duration.

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About The Author
Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the American Senior Fitness Association, and the National Youth Sports Safety Foundation, and editorial advisor for many publications, including Prevention, Shape, and......more
 
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Disclaimer: The information provided on HealthWorld Online is for educational purposes only and IS NOT intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.