There are a number of exercises you can do to help you mount your bicycle like some of the MTB skill training. These exercises can range from stretching, intervals, and even forearm and side planks.
Forearm plank
Forearm planks are a simple yet effective core exercise. They can help improve your posture and build back strength. These exercises also work for multiple muscle groups at once. A lot of core muscles are involved in planks, including the transverse abdominis, rectus abdominis, and hip flexors.
The key to this exercise is proper form. It would be best if you had tight abdominals, and your body should be straight from your head to your feet. Start by holding a forearm with one hand, and your other arm should rest on your knee. Once you have mastered that, you can move on to more advanced variations.
One variation of the forearm plank is the side plank. This exercise works the shoulder muscles, the quads, and the obliques. In addition, it’s an isometric exercise, which means you’ll need to hold your position for a few seconds before releasing it.
Side plank
Side planks can be a great addition to a bodyweight or Pilates workout routine. They work for three muscle groups simultaneously, strengthening obliques, quads, and gluteus maximus. Plus, they can transfer to your bike.
For example, the side plank’s most obvious benefit is the way it strengthens obliques. Obliques are a core stabilizing muscle that helps you bend your trunk, rotate your torso, and protect your back. This exercise is also an excellent way to improve your posture, reduce the risk of back injuries, and stretch your muscles.
The best planks for mounting your bike involve a balance of obliques, glutes, and core. However, beginners might only be able to hold one for a short time. If that’s the case, try a front plank or a pigeon pose, or even a plank from your knees.
Intervals
Interval training is a great way to build mental strength and improve your cycling performance. It can be used on the road or on trails.
Unlike other forms of exercise, intervals challenge the body more effectively. This is important because it allows you to train at a higher level.
A typical anaerobic interval session is comprised of 4 to 6 short intervals of 3 to 5 minutes at high intensity, followed by a similar amount of recovery time at low intensity. If you are doing intervals, use a training schedule that allows you to achieve the maximum possible benefits from each session.
During an interval, you should focus on the work phase. This means you should be pedaling as hard as you can for the duration of the interval. You can do this without the aid of a power meter.
Stretches
If you’re looking for a way to keep your flexibility up after a long bike ride, trainers like those at Train to Ride say to consider incorporating stretches into your fitness routine. These stretches can help alleviate common cycling complaints and will also prevent injuries.
Stretching is a great way to warm up and cool down your muscles. It will also help relieve tension. However, it’s important to follow proper guidelines when stretching. Incorrect stretches or incorrect assumptions about stretch duration can lead to injury.
The first step is to identify your problem areas. Common complaint zones include your back, hips, and thighs. Yoga stretches are a great option for alleviating these issues. Alternatively, you could drop into a local studio class for a longer sequence.
To ease your back and thigh pain, try standing quad stretches. This will help you loosen and stretch out the outer thigh muscles and hip flexors.
