In last week’s post we talked about how cycling can decrease the bone density of those cyclists who, just like pro riders, cover a lot of kilometers every year plus they have a series of factors that increase the risk. We recommend taking a look at the article because it is important to realize that, in addition to the enormous benefits of cycling, this detriment also exists. But, as we commented in the post, there is no need to panic and put the bike aside. With proper nutrition, an active and healthy lifestyle, as well as doing other sports and exercises, there is no reason to worry. <\/p>\n\n\n\n
In this article, we want to focus on strength and endurance training, showing a series of exercises designed to make up for this loss of bone density and improve the strength and bone health of any cyclist, regardless of their level. These are very simple and easy exercises that can be done at home, at the gym or outdoors, at any time of the year and from 1 to 3 days a week, depending on the time and individual situation. Remember to be consistent, incorporate the training into your overall workout plan and think long term. <\/p>\n\n\n\n
If you have never done this type of workout, we recommend that you start with 10 repetitions of each exercise, resting 1 minute in between, giving a total of 20-minute workout. If you find it too easy, do more repetitions, add a second round, add weight or do different variations. Before you start, remember to warm up by doing joint mobility exercises, a session on an indoor bike trainer or gentle running for 10 minutes.<\/p>\n\n\n\n
Surely only cyclocross riders enjoy climbing stairs. It is the easiest exercise and you can do it several times a day by avoiding elevators and escalators. At home, you can use an old box, crate or a chair leaning against the wall. In this video, you can find several variations to make it more difficult:<\/p>\n\n\n\n