Foto: iStock.com/fotokostic

Winter is an ideal time to make up for strength deficits following the summer season. Working on leg strength is particularly essential during the cold months to prevent injuries and increase performance for the next cycling season. Stronger legs offer a variety of benefits, from better stabilisation to more efficient movements and greater stamina.

Well-planned strength training improves not only pure muscle strength, but also muscle coordination. Target and auxiliary muscles that work together more harmoniously make it possible to stabilise the joints using less energy. This leaves more power for the actual movement.
Weak muscles, on the other hand, force the body to cope with stabilisation and movement at the same time – effort that leads to fatigue more quickly. Those who specifically train their muscles not only improve their control over each movement, but also their efficiency. After all, less energy spent on stabilisation means more power on the pedals.

Strong muscles, strong tissue

Strength training not only affects the muscles but also strengthens the surrounding structures. Tendons, fascia and other connective tissues benefit from the pulling forces that arise from training. In particular, the tendon tensile strength increases, which significantly reduces the risk of overloading and injury. Regular training ensures not only more power, but also long-term resilience.
It also improves stamina
While cycling undoubtedly requires a focus on stamina, having sufficient strength is indispensable for climbs and sprints. Stronger legs enable you to master steep sections and explosive kicks with confidence. The following three exercises will help you effectively improve your leg strength. Two training sessions per week with 3-5 series each will optimally complement your winter training. Reap the reward on the track with strong legs for the next season.

Standing knee raises
 

This exercise works the hip flexors while also improving the stability of the standing leg. You can do the exercise using a kettlebell or resistance band. 

Here’s how:

• Slip the tip of your foot into the grip of a kettlebell.
• Stand up straight, looking forward.
• Now, lift your knee as high as possible.
• Your upper body should remain stable and upright.
• Slowly lower the kettlebell again without setting it down.

Take note: 

• The knee and foot of the active leg should always point straight forward, keep the standing leg slightly bent.
• Don’t have a kettlebell? Use a resistance band: Wrap a loop around the knee of the active leg and fasten the band to the floor using the standing leg. Make the loop small enough so that there is some tension on it even if the knee isn't yet horizontal.

Repetitions: 10-15 repetitions per leg.

Single-leg bridge

Perfect for the glutes and lower back – and a real test of core stability!

Here’s how: 

• Lie on your back, draw one leg towards your body and raise the other one up into the air.
• Make sure that both thighs remain parallel to each other.
• Raise your arms vertically to increase stability.
• Now, lift your buttocks as high as possible into the air until your body forms a straight line.
• Slowly lower your pelvis again without completely touching the floor.

Take note: 

• Beginners can place their arms on the ground beside them to help stabilise the exercise.
• Make sure that the pelvis does not tilt to the side while moving.

Repetitions: 10-15 repetitions per leg.

Single-leg sit to stand

This exercise strengthens the thighs and buttocks. It also improves your balance at the same time.
Here’s how: 

1. Stand in front of a chair or wall.
2. Shift your weight completely onto one leg and extend the other slightly forward.
3. Slowly lower your buttocks in a controlled manner towards the chair until you can sit down gently.
4. From this sitting position, and without swinging, push back upwards on one leg to return to the starting position.

Take note: 

• Advanced option: Stop shortly before fully sitting down and push up again without making contact with the chair.

Repetitions: 10-15 repetitions per leg.