These arm, back, and core moves will help you fight fatigue on long rides. – By Chris Carmichael
Cyclists rarely give their upper bodies much thought, but the stretched-out position of road riding places a unique stress on the muscles of the neck, shoulders, and upper back. By strengthening these areas, you’ll become more resistant to fatigue. Here are some exercises I recommend. Do two or three sets of 10 reps twice a week in the off-season, or once a week if you’re putting in big miles on the bike.
[box]LIFT RIGHT: Use weights that are challenging, but light enough that you can complete the full 10 reps. Control your movements to minimise the impact of momentum. If you have a shoulder injury or restricted mobility from previous injuries, check with a physical therapist for alternatives.[/box]
Standing Shoulder Press
Stand with your knees slightly bent. Hold a dumbbell in each hand so that one end is touching the outside of each shoulder and your palms are facing forward. Inhale, then press the weights up as you exhale. Keep your chest high and eyes forward. Don’t roll your head down or hunch your shoulders. Return to the starting position.
Pull-Up
Grip the bar with your hands slightly wider than shoulder width, palms facing forward. Pull your body toward the bar until it touches your chest just below the collarbone. If it’s been years since your last pull-up, don’t be surprised if you can do only one (or none). If that’s the case, use the standing lat pulldown machine, which will let you lift a lower percentage of your body weight. Gradually transition to pull-ups as you gain strength.
Squat Row with Cables
Hold a cable handle in each hand and walk backward from the machine far enough that you can complete the movement without losing tension on the cables. Stand with your feet shoulder-width apart and arms extended at shoulder height, then lower your hips into a squat. Return to a standing position while pulling back on the cables until your wrists reach the sides of your chest. Extend your arms as you lower back into a squat.
Prone Press
Most cyclists will find this challenging enough without weights. Stand with your knees slightly bent and feet shoulder-width apart, then lean forward so your upper body is 30 to 45 degrees from vertical (press backward with your hips for balance). Raise your arms so your hands are at shoulder height and your elbows are still near your sides. With your palms forward, extend your elbows until your upper arms are next to your head. Use your upper-back muscles to keep your arms in line with your ears—don’t let them fall toward the ground. Return to the starting position.
Shoulder Multirotation
It doesn’t take much resistance to fatigue—or injure—shoulder rotators, so begin this exercise without weights, and be conservative when adding resistance. Do the moves slowly and in segments, like you’re a robot on a dance floor. Stand with your hands at your sides. Raise your elbows to the sides while keeping your hands pointed down (think scarecrow). Keeping your elbows at 90 degrees, rotate your shoulders to bring your hands up until they point at the ceiling. Press both hands straight up, bringing your upper arms in line with your ears. Return to the starting position by reversing the steps, including rotating your shoulders forward to bring your hands down in a controlled motion.
