5 exercises to complete your training when you get off the road bike

5 exercises to complete your training when you get off the road bike

19 Noviembre 2020

If you are in the group of those who seek perfection and are always willing to give an extra bit of yourself on your cycling routes, we propose 5 exercises to make your cycling training complete.

You'll see that your performance will increase because the exercises are also aimed at generating greater resistance, which favors a more balanced performance on the bike.

And the best thing is that you can do them anywhere, you don't need a special gym or machines. Outdoors, at the beach, in the countryside, wherever you are you can perform a small daily routine and strengthen your muscles, in addition to the hours of pedaling.

If you come to the island and choose to rent a bike on Mallorca, you can also do these exercises, as they will be a suitable complement to increase your strength and power on the bike.

5 exercises that will improve your cycling training

1. Doing burpees
These exercises put the whole body to work, both muscles and joints, burn calories and increase heart rate.

The training is as follows:
 
  • Bend down with your feet slightly apart and your hands on the floor (the posture is like doing push-ups).
  • Bend your legs.
  • Jump with your feet towards your hands.
  • Jump again as hard as you can, standing up and raising your arms above your head.
  • Return to the starting position and repeat the exercise.
Do 3 rounds of 10 repetitions, resting for one minute between each one. You can include some pushups.

2. Lunges
The lunges are ideal for working the leg muscles, although it works the whole body. Remember to keep your spine straight, your shoulders back and look forward.
 
  • Standing, take a stride with your right leg.
  • Then bend your left leg until your knee almost touches the ground.
  • Stand up by pushing with your right foot.
  • Repeat with your left leg.
Do 3 rounds of 10 repetitions with 45 seconds rest between each one.

3. Glute bridge
This exercise will help you complete your cycling workout because it is special for achieving a comfortable position on the bike, strengthening abdominals and the gluteal area.
 
  • Lying on the ground, bend your legs by 90°.
  • Sube las caderas lo más arriba que pueRaise your hips as high as possibledas.
  • Slowly lower your hips to the starting position and repeat.
Do 3 rounds of 15 repetitions, with a minute's rest in each round.

4. Russian twist
This exercise increases flexibility and improves posture. With the rental of bicycles on Mallorca you can take advantage and go to a gym and have a fitness session if you want to do it with an additional weight.

If not, just keep your arms crossed at chest level. Remember to breathe and keep your shoulders relaxed, as well as your abs contracted.
 
  • Sit on the floor with your feet up.
  • Turn your torso from one side to the other, and tighten your abs.
  • The feet should never touch the floor and cross one over the other.
Do 3 rounds of 10 repetitions, resting one minute between each round.

5. Jumps over the box
It's perfect for when you want to sprint, as it increases your power and speed when training on a bike.

Choose a box that is not too high and comfortable for you (if it is too high you can run the risk of stumbling and falling).

You can also do this exercise on a step.
 
  • Stand in front of the box with your knees bent.
  • When you go to jump, bend down slightly.
  • At the same time, extend your hips, raise your arms to the ceiling and push yourself up to the box.
  • When you land on it, make sure your feet are completely on the ground and your knees are slightly bent. In other words, you must jump and land in a squatting position.
  • Go down and repeat the exercise.
Do 3 rounds of 6 repetitions, with a 90 second break between each round.

The exercises we propose will increase your physical agility and flexibility, and equally your speed and strength. Take advantage of the bike rental on Mallorca to continue your training.

5 exercises to complete your training when you get off the road bike

Are you coming to cycle around Mallorca with us?

At Papagayo Bike we have the best road bike models to ride many kilometers on the roads of Mallorca.

If you already know the dates of your next trip on the roads of Mallorca, don't miss the opportunity to try one of our road bikes and discover the island in a different way.

Plan your adventure around Mallorca on one of our rental bikes. You can book one of our bikes here, and you can configure the bike to your needs, such as the size of the bike, the type of pedals, etc…

Remember that we take our road bikes wherever you indicate, so that you don't waste time looking for a place to rent a road bike and win it for your cycling trips around Mallorca.

21 years of experience about the world of the bicycle guarantee us.