Fitness for cycling.

The main muscle groups used in cycling are, from the "bottom, up": Tibialis anterior,
gastrocnemius, soleus, quadriceps group, hamstring group, gluteal group, quadratis lumborum
and associated muscles, erector spinaeus and associated muscles. There are also loads placed on
the muscles of the shoulder, upper arm and neck.The former musle groups are generally those
concentrated on in road cyclists engaged in weight trainig regimes. Other branches of the sport,
like track sprinting, often place emphasis on a broader range of muscles. It is worth bearing in
mind that all the muscle groups that are required to support the activity of those most closely
involved in pedalling need to be trained - so the abdominals, for example, should not be ignored
in any weight training regime. Many runners find that a limiting factor in sprinting, for example,
is not leg strength, but abdominal and lower back strength. Cycling is no different, but perhaps
has more lessons of this type to learn than athletics!

http://video.aol.com/video-detail/muscles-used-in-cycling/2552960191

Brian Dorfman
For Active.com

If you could go to the store today and buy a supplement that increases recovery and circulation,
strengthens correct biomechanics in running, biking and swimming and prevents injuries, would
you do it?

The trip to the store would take about 20-30 minutes. You'd get optimal results by taking the
supplement three or four times per week. It would be guaranteed to work, and it would be free. Is
there anything that would stop you from getting this product?

The fact is that no such supplement exists, but a regular stretching routine can offer the same
benefits in the same 20-30 minutes. Stretching, like nutritional support, will supplement your
training in an important way.

The following stretches will target the front, outside and inside of the leg and pelvic girdle. The
relevant muscles that we'll focus on are the quadriceps (quads), gluteus (glutes) and adductors.
These three muscles combine to create a significant amount of force. Because they all attach on
the pelvic girdle or knee joint, it's helpful to stretch them as a group.

Kneeling lunge

To get relief from blood pooling and muscle bloating, pro cyclists receive massage almost daily
and spend a great deal of time with their legs elevated. The same benefit can be realized with a
lunge stretch.

To recover from cycling, the emphasis should be on elongating and circulating the compressed
areas of the hip and lower back. This will give your legs the opportunity they need to recover
faster and more completely. The lunge stretch focuses on the quadriceps and iliopsoas muscles,
and the lymph nodes at the lower abdomen. This will stimulate recovery of the legs and create
elasticity of the quad area while the lower back elongates.
1. Begin with the top of your right foot on the edge of a chair or the floor.
2. Place your right knee on the ground, on top of a folded towel or other padding and
move your right foot forward.
3. Place your hands on your knee or the floor.
4. Inhale, lifting your chest and extending your spine.
5. When you exhale, move your lower abdomen area back. This rotates your hips to
create a stretch in the front of your thigh.
6. Rotate the right hip inward.
7. Hold the stretch for five to 12 breaths.
8. Switch legs and repeat.

During this lunge you should feel a strong stretch in the front of the leg, but it should be
comfortable. If you go too hard, you won't receive the benefits of the stretch. Look for that fine
line between pleasure and pain and let pleasure be dominant for best results.

Pure hip

While cycling, the top of the hips rotate forward and this fixed position is maintained for hours at
a time. Even the best position on a bike can change over time and with different bikes. But all
positions should be comfortable and aid the extension of the lower back.

Often as an athlete develops strength in the back muscles, a corresponding tension and
immobility can develop in the lower back. Much of this lower-back tension on the bike can be
avoided by moving the hips back and the torso forward. I recommend this next stretch to every
athlete I've worked with and it's a favorite. Pure hip is easy to do and targets several muscle
groups.

1. Lie on your back with your right foot on the wall and the right knee slightly bent.
2. Cross your left ankle over your right thigh, just below the right knee. The ankle
stays flexed.
3. Use your left hand to support your left knee.
4. Maintain this position for five to 12 breaths.
5. Repeat with the other leg.

The pure hip stretch has a small risk at the knee, so be certain to support the inside of the knee
with your free hand. Also, if you change the distance of your hips in relationship to the wall you'll
access some different muscles within the stretch. A final adjustment can be made by moving the
right foot farther down the wall.

Inner-leg lengthener

The role of the inner-leg muscles in cycling is multifunctional. The muscles are involved in
flexion and extension of the leg, but the inner leg is home to the large veins, arteries and lymph
ducts. These circulation pathways add to the work of the inner leg during exercise and recovery.
It's no wonder that the inner leg is such a common area to strain.

Because the inner leg is prone to injury and is easy to hurt when stretching, the stretch must be
done with care. To reduce the risk, this next stretch is done with the feet on the wall and the knees
bent.
1. Lie on your back with your hips near a wall, bed or couch.
2. If you're tight, move farther away from the wall.
3. Place the outside edges of your feet on the wall. Keep your knees bent and your
ankles straight above the knees in a line perpendicular to the floor.
4. Support the inside of the knees with your hands.
5. Hold this position for five to 12 breaths.

When stretching the inner leg, let time and gravity help -- never force a stretch. If you spend time
in this stretch, the benefits will be realized. The hands can be on the inside of the knees for
support and apply a little pressure in an outward direction.

The purpose of stretching is to allow the whole system to recover. If you push past the initial
sensation of tension in your stretch, you'll hinder progress. When you feel the stretch in an area,
go easy. Flexibility isn't a competitive activity and can be over done. Pay close attention to how
you feel -- expand your boundaries and stay with in your limits.

Basic Rules of Strength Training for Cyclists

• Focus on the major cycling muscles – i.e. the quadriceps, hamstrings, calves. Because mountain
biking is a whole body exercise, include some upper-body work, for when you have to lift/carry
your bike.

• Use exercises that move several joints at once (e.g. squats, leg press) as opposed to just single
joint exercises (knee extensions.) This simulates the muscle activity of cycling more closely and
works several muscles at once and so is time efficient.

• Mimic the positions of cycling when possible – e.g. when doing the leg press, place your feet
apart and parallel.

• Always include exercises for your “core” – i.e. the abdominal muscles. When cycling, the force
that you put through the pedals is transmitted through your core. If the muscles here are weak, a
lot of the force you generate in your legs will be dissipated and lost. Weak abdominal muscles
will lead to poor climbing ability.

• Keep the number of exercises low: The idea is to spend as little time in the gym as possible
whilst still improving performance.

The exact number of exercises, number of repetitions and weights that you lift will depend on
your strength training experience and the time available. If you are new to the gym, always seek
the advice of a qualified trainer so that you receive personal instruction on correct technique and
machine use.

Your strength training should be progressive. There should be a start week, a build week and a
push week, followed by a rest week that ties in with the rest your training.

During the first 3 weeks, a progressive increase in the number of repetitions could take place (for
example week 1 – 3x10, week 2 3x12, week 3 – 3x15).

During the rest week, either avoid the gym entirely or just do one easy session.
When you go on to the 2nd block of 4 weeks, increase the weights lifted and then repeat again –
3x10, 3x12 etc. This way, the body has a chance to recover but there is also a gradual process of
adaptation as your muscles get stronger and stronger.

Determining the load that you lift is a crucial part of the programme design. Always start out with
less than you think is possible and add more later. Those more experienced in gym work will be
able to do more maximum strength work but should still start cautiously. The number of gym
sessions that you manage in a week will depend on your other commitments, but 2-3 sessions per
week is plenty.

Warming up is an essential part of weight training as it helps prevent injury. Spend at least 5-10
minutes doing a light aerobic cycle before you start lifting weights and finish the workout with a
5-minute easy spin to help your muscles to recover.

Suitable Strength training exercises for cyclists

• Squats (on machine or with free weights)

• Leg press
• Step ups (with bar / dumbbells)
• Seated Row
• Bench Press
• Push ups
• Lat Pull Down
• Heel lifts (with bar / dumbbells)
• Knee extension (quadriceps)
• Leg curls (hamstrings)
• Abdominals (crunches / gym ball)

There is a huge range of equipment and weights machines at commercial gyms these days.
Always ask qualified gym staff to instruct you appropriately in their use and start with
manageable weights whilst you are first learning the new technique.

How Do Your Muscles Work?

A cyclist's legs provide the power for cycling. Muscle attached to the thighbone (femur) and the
shinbone (tibia) do the majority of the work. Your thighbone works like a lever and if it's longer
than your shinbone it will provide extra leverage on each stroke of the pedals. The length of your
thighbone is determined by genetics, so if you have short thighbones you can blame your parents.
The length of the thighbone is not the whole story, though, it takes muscles to move those bones.

Thousands of thin spaghetti-like fibres make up muscle tissue. These fibres receive messages
from the brain, causing the fibres to contract. The main muscles at work in cycling are the
quadriceps and hamstrings in the upper leg, and the gastrocnemius and soleus in the calf. These
muscles contract in a sequence that creates the pedaling action.

Anaerobic vs Aerobic

It's one thing to have the brain send a message to the muscles, but what fuels the muscles
during the thousands of contractions that occur during extended cycling? You've probably
heard the terms aerobic and anaerobic. These terms describe two ways in which your
muscles get energy.

In aerobic exercise, muscles draw on oxygen as well as the glucose and fatty acids carried in by
the blood to produce adenosine triphosphate or ATP. ATP is the energy source that enables
muscles to contract. The ability to keep exercising aerobically depends on the delivery of oxygen
and fuel molecules (glucose and fatty acids) to your muscles. And that depends on circulation and
respiration, provided by your heart and your lungs.

When exercising anaerobically, muscles are drawing on stores of glycogen (which is formed from
glucose) and converting them to ATP. During this type of high-intensity exercise the muscles are
producing energy without oxygen, the cardiovascular system is unable to keep up the demand.
There is a price to pay for excercising anaerobically, as a waste product called lactic acid builds
up. This is what causes the burning sensation in muscles and causes them to fatigue more rapidly.

Slow & Fast Twitch fibres

Every muscle is made up of two types of fibres. Fast-twitch fibres move 2 to 3 times faster than
slow-twitch fibres, but they tyre more easily. Fast-twitch fibres, logically, are used for sprinting
and quick ascents. Inversely, slow-twitch fibres are used for long rides of moderate intensity.

Most people have half slow-twitch and half fast-twitch fibres in their muscles. However, genetics
again plays a role. Some long-distance runners have as much as 80 percent slow twitch fibres,
while sprinters tend to have more fast-twitch fibres.

The Drive to Cycle

People who commute by cycle or ride recreationally may not have the extreme determination that
a pro cyclist has, but nevertheless cycling provides challenges and rewards to everyone who
rides. Most cyclists agree that cycling not only improves their physical health but their mental
outlook. A sense of accomplishment and a feeling of independence are feelings every cyclist
shares. Perhaps that's why cycling for many is more than a sport or even a mode of transportation,
it's a passion.

Cardiovascular conditioning, strength training and stretching

Getting in shape for bicycling (or for a healthy life in general!) requires a combination of
cardiovascular conditioning, strength training and stretching. The bicycle training program that
follows combines all three of these in four progressive phases working toward your event date.
As someone who hasn’t been exercising regularly, you should check with your primary care
physician before starting the program, and then begin with the conditioning phase.

People who are fit already, but who aren’t experienced bicyclers, may choose to modify or skip
the conditioning phase and go straight into training. Experienced, physically fit bikers can modify
the program as they see fit, depending on the time they have available and the level of fitness they
hope to achieve.

• Phase 1: Conditioning
Beginning exercisers should spend about six weeks on conditioning. People with a moderate level
of fitness may need just a few weeks, and fit people may skip this phase altogether.

Cardiovascular exercise
This builds your heart strength and lung capacity, often referred to as your “fitness base” or your
"training base."

The workout: At least once a week, ride a stationary or regular bike at a moderate pace for 20 to
40 minutes (the time can be cumulative: For example, biking 15 minutes to work, and another 15
minutes home). Repeat this two or three more times a week, or spend 20 to 40 minutes doing any
enjoyable aerobic exercise that doesn't bother your knee. Swimming, walking and elliptical-style
training are good options.

Strength training
Training with resistance equipment will help build muscular strength and endurance. Because
cycling uses the leg muscles for power, and the chest, back and abs for stability, most cyclists
will gain the most from a full-body routine. (Advanced cyclists may need to train a specific area
of weakness to enhance performance.) Strength training will enable you to hold a biking position
for increasingly longer periods.

The workout: Twice a week, do five to eight exercises that work muscle groups in your legs, mid
torso, back and chest. For the first two weeks, do one set of 8 to 15 repetitions of each exercise.
For the next four weeks, increase to two sets of 8 to 15 reps of each

Stretching
Moving your muscles through a range of motion lengthens the muscles, which increases
flexibility and reduces the chance of injury. Stretching can be beneficial at any time; however, it's
best to stretch when the muscles are warm, such as after a cardio or strength-training session. If
you stretch when your muscles are cold, be more cautious and less aggressive with the stretches.

The workout: Ideally, stretch after either a cardio or strength-training session. Target the muscles
specific to cycling, such as the muscles in the legs, low back, upper back and triceps. Stretch to
the point where you can feel a dull sensation, but not so much that you feel pain.

• Phase 2: Bicycle training

This phase prepares your body for the exact movements and positions you will need to endure in
a biking event. Beginners should spend about six weeks in training; others may modify this
program.

Cardiovascular exercise
Continue aerobic workouts three or four times a week, but shift the mix to include more time in
the bike saddle: go for two or three rides a week on either a stationary or real bike. Gradually
increase each week's longest ride.

Strength training
Continue with twice-weekly sessions, focusing on the muscles that biking uses most: legs, lower
back, trapezius (upper back and base of neck), triceps and abdominals.
Stretching
Continue concentrating on the muscles that are specific to cycling, ideally stretching after a
cardio or strength-training session. Hold each stretch for about 30 seconds. Do not bounce.

• Phase 3: Road time

Once you are in good shape and your body is accustomed to riding, the goal is to adapt slowly to
the demands of the upcoming bicycling event.

Cardiovascular
Work out aerobically three to five times a week, including at least one longer bike ride each
week. The longer ride should increase each week (see the training schedule in the previous
section), leading up to the distance of your event 10 to 14 days before the real thing.

Strength training
Return to working on muscles throughout your body, once or twice a week.

Stretching
Following each cardio and strength-training workout, stretch the muscles that feel tight, as well as
the cycling-specific areas of your legs, low back, upper back and triceps.

• Phase 4: Event prep

Now that you're in great shape, celebrate and stick with the program. The week before you
participate in a distance ride, though, back off on your training a bit so you and your muscles are
rested, enabling you to really enjoy the experience.

Here are some tips for riding safely and comfortably:

• Wear a well-fitting helmet.

• Wear biking gloves.
• Wear padded biking shorts.
• Wear sunscreen.
• Drink liquids at least every 15 minutes, before you feel thirsty (as you ride, you sweat, but
the wind may evaporate it so quickly that you won't realize how much water you're losing).

Free riding
All forms of regular exercise are of benefit to the body but cycling is especially good because the
bicycle acts as a supportive platform, reducing the risk of impact injuries such as ‘shin splints’,
common in sports such as running.

When runners are out of puff they have to stop, they cannot stand the constant pounding. But
when a cyclist runs out of puff, the bicycle as a supportive platform means the rider can still ride,
albeit slower. The cyclist also has the advantage of being able to stop pedalling when tired, and
freewheeling instead, resting the muscles in the process. And, of course, when going downhill the
forward motion is totally free ... speed without taxing the muscles at all.

Lose a decade
Riding a bike helps improve muscular fitness and blood circulation and can be a valuable part of
a weightloss programme. According to the British Heart Foundation, cycling at least 20 miles per
week reduces the risk of coronary heart disease to less than half that for non-cyclists. Cycling also
makes you feel younger and reduces stress. According to Sharp - the National Forum for
Coronary Heart Disease Prevention - regular cyclists typically enjoy a fitness level equivalent to
being 10 years younger.

BENEFITS

Heart & Lungs Cycling is chiefly an aerobic activity, i.e. one that uses great gulps of oxygen.
This is beneficial to the heart and lungs. The heart and lungs work together to bring oxygen and
nutrients to the muscles: the lungs expand to bring as much oxygen into the body as possible; the
heart beats faster to transport this oxygen around the body. A strong heart and powerful lungs are
the building blocks of general fitness.

Muscular fitness Even if you only cycle a few miles per day your muscles will feel and look
stronger. The main muscle groups used when cycling are the upper thigh muscles (quadriceps);
the backside muscles (gluteus maximus), and, to a lesser extent, the calf muscles (gastrocnemius
and soleus). Contrary to popular belief, cycling does not necessarily lead to bulging leg muscles.
What most people find is that their legs become trimmer and more toned, in other words,
shapelier.

Weight loss Cycling increases energy levels. This helps the body to burn fat when you’re
exercising but will also help your body burn lots of calories even when sedentary. A period of 20
minutes cycling at moderate speed, five days per week, will also significantly increase your
energy levels.

Stress reduction Exercising releases endorphins into the bloodstream - substances produced in
the brain which create a feeling of contentment and happiness. Aerobic exercise therefore can
help to reduce stress.

Cycling, both outdoors and on a stationary bicycle, are a great cardiovascular exercise and a
perfect alternative for those that don't like walking or jogging or who have orthopaedic
limitations to weight bearing exercise.

Cycling is a good exercise for a variety of fitness levels. Stationary cycling or outdoor cycling on
level ground, works well for anyone, more hilly terrain can provide a more intense workout for
those already in better shape. Benefits include increased cardio respiratory (heart and lung) health
,decreased body fat, decreased risk of heart disease, lower risk of injury, and improved low back
muscle endurance.

Adjust the height of the seat so that the leg that is on the bottom of the down stroke is almost but
not quite completely extended when the foot is on the pedal. If the seat is too low, your leg
muscles will fatigue more easily, limiting your performance. Use toe clips, if available, they
improve pedalling efficiency. Sit comfortably on the bike seat with your back straight, either
upright or leaning slightly forward. Rest your hands on top of the handlebars and relax your
shoulders.

The pedalling speed can vary depending on fitness level and comfort, but 50 / 70 revolutions per
minute (rpms) usually provides a good workout for beginners, with advanced between 70 / 90 at a
higher level.

Always warm-up, stretch, and cool down during your outdoor/stationary cycling session.

Begin each exercise session by pedalling against very low levels of resistance for 5-10 minutes
(warm-up) and then stretch your calves, quadriceps, hamstrings, hips, and low back muscles
(refer to the stretching component for the principles and techniques of stretching.) After your
exercise session, cool down by pedalling at a very low resistance for 5-10 minutes and then
stretch the same muscles as before. Be sure to drink fluid regularly throughout the exercise
session, carry a water bottle with you.

It's good advice to wear a proper fitting helmet when cycling outdoors, and at night have lights
and reflective material on.

It is also important to gradually increase the duration (the time you spend in each session) before
you increase the intensity. That is, when beginning a cycling program, be more concerned with
increasing the number of minutes of the exercise session before you increase the intensity. The
intensity can then be increased gradually by either increasing your speed or cycling on a hilly
terrain.

Interval training i.e. a minute fast then a minute easy will help improve your fitness level, and
also take out any boredom factor. Refer to the aerobic exercise tips for your correct level of
exercise.

Cycling and your health

Riding a bicycle, either freestanding or stationary, is an excellent form of exercise that improves
your general health while being gentle on your joints. It offers variable resistance, from slow easy
cycling to explosive sprints, which means people of all ages and fitness levels can benefit. It’s
also a great way to have fun, get fit and spend time with friends and family.

Regular cycling can help manage or prevent many disorders, including obesity, coronary heart
disease and arthritis. This low impact form of exercise is a fuel-efficient way to get around, since
it takes far less energy to cover one kilometre by bicycle than on foot. Perhaps this explains why
the bicycle is such a popular form of transport throughout the world, with an estimated one billion
people using bicycles every day.
Riding to work or to the shops is one of the most time-efficient ways to incorporate regular
exercise into your everyday routine. You get your ‘daily dose’ without having to spend extra time
at the gym.

The benefits of regular exercise

The human body was designed for movement. Research indicates that exercising for 30 minutes
on most days can offer substantial benefits, even if those 30 minutes are broken up into two or
three separate sessions. If you are over 40 years of age, overweight or haven’t exercised regularly
in a long time, it is important to see your doctor before you start any fitness program. The health
benefits of regular exercise include:
• Increased cardiovascular fitness
• Increased muscle strength and flexibility
• Improved joint mobility
• Decreased stress levels
• Improved posture
• Strengthened bones
• Decreased body fat levels.

The muscles of the legs

The legs and buttocks do most of the work in cycling. The thigh is made up of two broad muscle
groups. The quadriceps sit on the front of the thigh, starting at the pelvis and attaching to the knee
joint. This muscle set straightens the leg.
The hamstrings are on the back of the thigh; they also start from the pelvis and attach to the knee.
This muscle set bends the leg, helped out by the muscles of the buttocks (called the gluteal
muscles), which also straighten the hip.
The muscles of the calf, the gastrocnemius and the soleus control the movements of the foot on
the pedal, while the deep muscles of the calf act on the toes. Regular cycling improves leg
strength and can often be used as a form of rehabilitation for certain leg injuries.
.
Improving your performance with food
If cycling is a regular part of your exercise routine, a few simple dietary adjustments could help
improve your performance, including:
• Increase your daily intake of fresh fruits and vegetables.
• Make sure you eat foods like lean meats that provide good sources of protein for muscle
building and repair.
• On long rides, consider packing a couple of high carbohydrate drinks or energy bars to help
fuel you for longer.
• Make sure you pack plenty of water or sports drinks when you ride, to prevent
dehydration.

Health hazards you can avoid

With preparation and common sense, you can avoid most - if not all - the potential health hazards
of cycling. Be aware of these issues:

• Safety awareness - always wear a helmet and appropriate safety gear. Keep your bicycle
in good repair. Make sure you are familiar with the road rules and follow them.

• Dehydration - the human body is mostly made up of water. Dehydration is serious and
can be fatal. Avoid strenuous cycling on hot days, take plenty of liquids with you, and stop
for frequent rest and drink breaks if you are doing a long ride.

• Muscle injuries - muscles and tendons are more susceptible to injury when they are cold.
Always warm up with a series of gentle stretches. When you first start riding, take it easy
and aim for a slow and steady increase in heart rate.

• Sunburn - don’t forget to regularly reapply your sunscreen. Even waterproof varieties can
be washed off with constant sweating.
Things to remember
• Cycling is healthy and fun and can be enjoyed by people of all ages and fitness levels.
• The muscles most used in cycling are those of the buttocks, thighs and calves.
• With preparation and common sense, you can avoid most - if not all - the potential health
hazards of cycling.
Reducing Stress
Anxiety, stress and depression are all alleviated, partly due to the physical activity itself, but also
due to the pleasure and satisfaction of riding a bike. Cycling is convenient for short journeys, and
often faster across town than other forms of transport. It's a stress free means of taking physical
activity because it can form part of a daily routine. So there's no need to worry about fitting your
new healthy lifestyle into an already overcrowded schedule. So go cycle - you'll feel better for it!

Shedding Excess Weight

By burning body fat and raising your metabolic rate you can lose weight. If you undertake
physical activity regularly you can enjoy a more varied diet without increasing body weight.
Cycling is one of the more comfortable forms of physical activity for those who are new to
exercise, allowing most people to get fit easily and safely without undue physical strain.

What's In It For You?

More cycling is good news for the environment and your local community. But the biggest
benefit is for you as an individual.

Increasing Fitness
Your strength, stamina, aerobic fitness and general muscle function will all be improved. Cycling
is a low impact activity and one of the safest ways to exercise without risk of over-exertion or
strain to muscles and joints. Regular physical activity also facilitates other healthy behaviour and
could help you reduce weight or even give up smoking.

Lowering Risk of Heart Attack

Your heart muscles are strengthened, resting pulse is lowered and blood fat levels reduced.
People taking regular physical activity suffer far less heart disease than people who don't!
Cycling is healthy, both for you as an individual, and for the community you live in. That's the
conclusion of the British Medical Association's report, 'Cycling: Towards Health and Safety'.

 Cycling regularly will improve your fitness and can help you live a long and healthy life.
 Riding a bike can help you maintain a healthy weight.
 Three quarters of all personal journeys are less than 5 miles long - that's half an hour on a
bike.

Switching these short journeys from car to bicycle will benefit your health and your community.
You'll be helping to reduce noise and air pollution as well as traffic congestion.

http://www.netfit.co.uk/fitness/exercises/cardio/cycling.htm

http://news.bbc.co.uk/sport1/hi/other_sports/cycling/default.stm