Three cycling exercises enhance runnersspeed, strength and endurance

 Three cycling exercises enhance runnersspeed, strength and endurance

Although cycling and running are two different sports, they can complement each other. As a runner, cycling as one of the cross-training items can play a very good role in improving running performance.

Cycling is good for runnersrecovery and training. After running, cycling by a relaxed bicycle can accelerate blood flow in the body, deliver more oxygen to tired muscles, and help the body recover quickly. Fast cycling can exercise runnersstrength, speed and endurance.

Bicycle cycling is divided into indoor and outdoor, indoor means dynamic bicycle. Runners who want to improve their strength, speed and endurance by cycling are better off doing bicycle exercise outdoors. Here are three outdoor bicycle riding exercises.


Riding on slopes can enhance the strength of runners. The runner warms up for 10-15 minutes and then rides his bicycle on a steep slope. During the uphill process, the self-fatigue rating is divided into 1-10 words, at this time up to 8-9 can be. When youre ready, ride forcefully for 10-20 seconds, then rest for 10-20 seconds. Repeat 4 times. After 10 minutes of recovery, you can do another group of training.

Enhanced speed

The training was carried out on the flat ground. Warm up for 10-15 minutes, then do 10 full-scale bikes for 1 minute. Every time you complete a full-scale bike, take a 2-minute easy ride to recover. After completion, 10-15 minutes of physical recovery.

Strengthen endurance

Keep in mind that after each training session, runners should keep stretching to relax tired muscles and relieve muscle soreness.

Source: Netease Sports Author: Changbao Responsible Editor: Yang Shuo_NS4396