Thursday Sep 29, 2022

The Best Weight Loss Workout for Cyclists

Weight loss workout for Cyclists

Whether you are preparing for a race, or you just want to improve your cycling life, losing fat is one way to achieve both. Cyclists need to lose weight for a few reasons and we will be talking about it in this article. We will also discuss one of the best workout plans in order to achieve an aerodynamic shape.

 

Why do cyclists need to lose weight?

cycyclists need to lose weight

There are a lot of reasons why losing fat is a must for cyclists. For starters, the lesser the fat, the more aerodynamic the body can be. This is because a thinner body can cut through the wind with more ease as opposed to a body that is carrying more weight.

In addition to that, carrying extra pounds can also slow you down. When cycling, the heavier you are, the more energy you will need to expend in order to travel a certain distance. This means that if you are overweight, not only will you be less aerodynamic, but you will also tire easily.

A lighter body will also be compatible with lighter bikes, which is a big thing when it comes to racing, specifically with road bikes and mountain bikes. Most racing bikes such as Pinarello Dogma, Trek Madone, and Scott Foil, for example, all have weight limits when it comes to people who can ride them.

Having fewer fats can also allow the muscles to be seen more easily. This is beneficial for cyclists because it gives them an idea of how their muscles are working and can help them correct any mistakes they might be making while training.

Carrying less weight means that you will have an easier time climbing hills. This is because the extra pounds will work against you and make the climb that much harder.

Last but not least, losing weight will improve your overall health. This is because being overweight can lead to a lot of health problems such as high blood pressure, heart disease, and type II diabetes. So, in conclusion, there are many good reasons why cyclists need to lose weight.

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What is the best way for cyclists to lose weight?

Lose weight as a cyclist

There are various ways to lose weight and be more aerodynamic. But here is an example of a good workout plan that cyclists can do in order to achieve their goals.

Monday: Cardio

  • Warm-up: Start by warming your body up by doing simple exercises like jumping jacks, jogging, or high knees. This can help the body prepare for the workout ahead. Do this for 2 minutes then proceed to stretch your muscles.
  • Squat Thrusts – 12 reps (3 rounds): This can be done by doing a simple bodyweight squat, but adding in a jump at the top will make it more challenging.
  • Alternating Jump Lunges – 12 reps (3 rounds): To do this, you will need to start in a lunge position with your back knee close to the ground. From there, you will jump up and switch legs in the air, landing in a lunge position with the opposite leg forward.
  • Push-ups to knee touch: 12 reps (3 rounds): Start in a push-up position with your hands slightly wider than shoulder-width apart. As you lower your body to the ground, touch your right knee with your right hand. Then, press yourself back up to the starting position and repeat on the other side.
  • Quadruped hold to shoulder tap: 12 reps (3 rounds): This can be done by getting down on all fours with your hands directly below your shoulders and your knees hip-width apart. Hold this position for 30 seconds, then lift one hand off the ground and tap your opposite shoulder. Alternate sides after 30 seconds.
  • Cooldown: After you have finished all three rounds, do some more stretching to cool down. This will help your body relax and prepare for the next day’s workout.
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Tuesday: Strength

  • Warm-up: Start by warming up your body with some simple exercises like jumping jacks, jogging, or high knees. This will help the body prepare for the workout ahead. Do this for 2 minutes then proceed to stretch your muscles.
  • Straight leg hold: 30 seconds (3 rounds): Lie down on your back with your legs straight and your palms flat on the floor. Hold this position for 30 seconds, then relax for 30 seconds. Repeat this three times.
  • Adapted side plank: 30 seconds (3 rounds): Start in a side plank position with your elbow directly below your shoulder. Instead of lifting your hips up, you will lift your top leg and hold it for 30 seconds. Repeat on the other side.
  • Split squat: 12 reps (3 rounds): To do this, start in a lunge position with your back knee close to the ground. From there, you will push up off of your front foot and jump into the air, switching legs in the air. Land in a lunge position with the opposite leg forward.
  • Spinal extension: 12 reps (3 rounds): Lie down on your stomach with your chin resting on your hands. Extend your spine up, then relax.
  • Single-leg calf raise: 12 reps (3 rounds): This can be done by standing on one leg with the other leg bent behind you. Raise your heel off of the ground and hold for a second before lowering it back down. Alternate legs after every rep.
  • Side-lying hip abduction: 12 reps (3 rounds): Lie on your side with your legs bent and together. Raise your top leg as high as you can and hold it for a second before lowering it back down. Alternate legs after every rep.
  • Press-up: 12 reps (3 rounds): Start in a push-up position with your hands slightly wider than shoulder-width apart. As you lower your body to the ground, keep your elbows close to your sides.
  • Cooldown: After you have finished all three rounds, do some more stretching to cool down. This will help your body relax and prepare for the next day’s workout.
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Wednesday: Rest Day

  • Use this day to rest and recover. You can also use this day to do some light cardio, stretching, or cycling. Just keep in mind that you must not wear yourself out during this day.

Thursday: Cardio

  • Warm-up: Start by warming up your body with some simple exercises like jumping jacks, jogging, or jump ropes. This will help the body prepare for the workout ahead. Do this for 2 minutes then proceed to stretch your muscles.
  • High knees: 30 seconds (3 rounds): Jog in place and raise your knees as high as you can.
  • Mountain climbers: 30 seconds (3 rounds): Get into a plank position with your hands directly below your shoulders. From there, bring one knee up to your chest and quickly switch legs.
  • Burpees: 12 reps (3 rounds): Start in a standing position. Then, lower yourself into a push-up position. From there, jump your feet up to your hands and explode up into the air, raising your arms above your head.
  • Cooldown: After you have finished all three rounds, do some more stretching to cool down. This will help your body relax and prepare for the next day’s workout.

Friday: Strength

  • Warm-up: Start by warming up your body with some simple exercises like jumping jacks, jogging, or high knees. This will help the body prepare for the workout ahead. Do this for 2 minutes then proceed to stretch your muscles.
  • Bench press: 12 reps (3 rounds): Lie down on your back on a bench press with a weight that you can lift for 12 repetitions. Hold the weight above your chest with your arms straight and then lower it to the middle of your chest. Due to the number of reps you need to do, it’s best to stick to manageable weights.
  • Bent-over row: 12 reps (3 rounds): Bend over at the waist with a weight in each hand. Your palms should be facing your thighs. From there, lift the weights to your chest and squeeze your shoulder blades together.
  • Lat pull-down: 12 reps (3 rounds): Sit down with a weight in each hand and pull the bar down to the top of your chest. Squeeze your shoulder blades together at the end of the movement.
  • Cooldown: After you have finished all three rounds, do some more stretching to cool down. This will help your body relax and prepare for the next day’s workout.
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Saturday: Long ride (2-3 hours)

  • This is probably the best day for cyclists who are following this workout plan. This is because you get to go on a long ride and work on your endurance. If you’re not used to cycling for such a long time, start with a shorter ride and work your way up as the weeks go by.
  • Remember to bring hydration, snacks, and a first-aid kit for you and for your bike (bike repair kit).

Sunday: Rest day or light cardio

  • Use this day to rest and recover. You can also use this day to do some light cardio, stretching, or cycling. Just keep in mind that you must not wear yourself out during this day.

You can repeat the same workout plan for four weeks, or you can switch up the exercises every week. Whichever route you decide to take, make sure that you focus on your own fitness level and adjust the exercises as needed.

 

The proper diet for cyclists while losing weight

Proper diet for cyclists

Cyclists must also closely watch their nutrition while trying to lose weight. This means that they should avoid eating foods that are high in calories and fat. Instead, they should focus on eating lean protein and healthy carbohydrates.

Some good sources of protein include chicken, fish, tofu, and eggs. Healthy carbohydrates can be found in fruits, vegetables, whole grains, and low-fat dairy products.

It’s also important to drink plenty of water while trying to lose weight. This will help the body stay hydrated and will help flush out toxins. In addition, avoiding sugary drinks and alcohol can help keep calories in check.

By following a healthy diet and incorporating regular exercise into their routine, cyclists can lose weight safely and effectively.

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What are your thoughts on this cyclist workout? Please let us know in the comments below!

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