Are you a cyclist who’s hit a plateau? Or maybe you’re battling nagging pain that keeps you off the bike? So, the secret to unlocking your true potential isn’t just more miles—it’s mastering your movement patterns. There are 7 fundamental movements that are essential for building a well-rounded, resilient athlete. Here, we’ll break down these movements. Why they’re important for cycling and how you can leverage them to put more power into your pedals.

Why Movement Patterns Matter for Cyclists:

While cycling focuses primarily on squatting and lunging movements, neglecting other movement patterns can lead to imbalances, weaknesses, and increased risk of injury. So, strengthening these patterns builds a foundation for efficient power transfer, improved stability, and also overall athletic performance.

The 7 Major Movement Patterns and Their Relevance to Cycling:

1. 1. Squat:

      • Cyclist Benefits: Imagine powering up those steep climbs with ease, feeling the strength in your legs with every pedal stroke. Squats build the strength and explosive power you need to conquer any hill.
      • Exercises: Goblet squat, barbell back squat, TRX front squat, leg press 

   2. Hinge:

      • Cyclist Benefits: Say goodbye to lower back pain after long rides. Hinging movements strengthen your core and posterior chain. They are giving you also the stability and power to ride comfortably for hours.
      • Exercises: Deadlift, kettlebell swing, reverse hyper, back extension 

   3. Lunge:

      • Cyclist Benefits: Lunges develop unilateral (single-leg) strength and stability, addressing imbalances common in cyclists. So, like the squat, the lunge mimics the motion of pedalling, can improve hip mobility and balance. And helps you leverage power transfer and stability.
      • Exercises: Bulgarian split squat, reverse lunge, skater squat, lateral lunge

         

   4. Push:

      • Cyclist Benefits: Maintain a confident, stable posture, even after hours in the saddle. Push exercises build the upper body strength and endurance you need to handle your bike with precision, especially when the road gets tough. Strengthening your chest, shoulders, and triceps translates to better control and reduced fatigue, allowing you to ride longer and stronger.
      • Exercises: Dumbbell bench press, TRX chest press, push up, overhead press 

   5. Pull:

      • Cyclist Benefits: So, you are tired of that rounded-shoulder hunch after a long ride? Pull exercises are your secret weapon. They strengthen your back, biceps, and forearms, pulling your posture upright and giving you a rock-solid grip on your handlebars. This translates to better bike handling, reduced neck and shoulder pain. Also a more powerful, efficient ride. Picture yourself confidently navigating technical descents and feeling in total control.
      • Exercises: Pull up, TRX row, lat pulldown, kettlebell high row 

   6. Brace:

      • Cyclist Benefits: Your core is the powerhouse of your cycling performance. Brace exercises build a bulletproof core, giving you the stability to transfer power efficiently from your legs to the pedals. This means more power with every stroke, less wasted energy, and a reduced risk of back pain. Feel solid and stable, even during intense sprints or challenging climbs. So a strong core lets you ride with confidence and power, no matter the terrain.
      • Exercises: Plank, Pallof press, side plank 

   7. Locomotion:

      • Cyclist Benefits: Think of your body as a finely tuned machine. By improving your overall athleticism through movements like running, swimming, or rowing, you’ll become a more agile and responsive rider. This translates to better bike handling, whether you are navigating traffic or singletrack.
      • Exercises: Cycling! Running, swimming, rowing, loaded carries, sled pulls

Unlock Your Full Potential: Partner with a Strength Coach

In conclusion, to truly maximise your cycling performance and minimise injury risk, consider partnering with a certified strength coach. One that can design a training program that targets all 7 movement patterns and seamlessly integrate strength training with your cycling schedule, creating a holistic training plan that optimises your performance on the bike.

Apollo Athletic