CrossFit for Cyclists

CrossFit. The intense, gym-based program focuses on general fitness—endurance, stamina, strength, power, flexibility, speed, coordination, and accuracy. In other words, all things that benefit cyclists.


James Herrera |

CrossFit. The intense, gym-based program focuses on general fitness—endurance, stamina, strength, power, flexibility, speed, coordination, and accuracy. In other words, all things that benefit cyclists. – By James Herrera

crossfit-pistol-squat

CrossFit. The intense, gym-based program focuses on general fitness—endurance, stamina, strength, power, flexibility, speed, coordination, and accuracy. In other words, all things that benefit cyclists.

A program like CrossFit also can help you identify and correct muscle imbalances caused by long hours in the saddle. While CrossFit ultimately can make you a more durable rider, diving in without proper preparation is a recipe for injury. Before adding weight or speed, master the basic movements, like the ones shown here. These moves strengthen your pedaling muscles (glutes, quads, hamstrings) as well as those that help you resist fatigue and ride more efficiently (abs and back). Use the heaviest­ weight you can handle while still ­finishing all the reps with good form.

Cycling-Specific CrossFit Moves

Squat
Stand under a squat bar in a weight rack. Position your feet under the bar, just wider than shoulder width, toes turned slightly outward. Grab the bar and disengage it from the rack by stepping backward (a). Bend your knees and lower into a squat (b). Keep your eyes facing forward, your back straight, and your feet flat. Return to start position. Do three sets of 10 reps.
Pistol Squat
Stand on one leg; extend your arms and other leg in front of you (a). If necessary, place one hand on a wall for balance. Squat as far as possible, keeping your elevated leg off the floor (b). Keep your spine straight and supporting knee and foot pointed forward. Rise back to the starting position. Do three sets of six reps with each leg.
Deadlift
Stand with your feet flat beneath a barbell. Squat down and grab the bar with your hands shoulder-width apart or slightly wider (a). Use an overhand or alternated (one hand over, one hand under) grip and lift the bar by extending your legs (b). Pull your shoulders back once your legs are fully extended. Reverse these steps to lower the weight. Do three sets of eight reps.Illustrations: Charlie Layton

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