Fitness Training
6 desk workouts that will make you a better cyclist
Yes, you really can increase your pedal power during the nine-to-five slog. Here's how you can use your desk time to improve your commute time.
You may find yourself stuck in front of a computer for most of the week, but that doesn’t need to stop your training regime. There are a whole host of different exercises you can do while sitting in the office that will help with cycling.
Ben Roseveare, Activities Director at BSpoke Tours, chooses six of his favourite quick-and-easy desk workouts – and explains how everything from a butt clench to a tricep dip can help improve your cycling.
1. The butt clench
The workout nobody can see you doing
© Stocksnap.io
One of the easiest exercises to practice – without anyone in your office even noticing. Butt clenching – the action of tightening, then releasing, your glutes – can be done while you’re stuck at your desk, commuting or even sat in a meeting.
A strong posterior is essential for all cyclists. The glute muscles act as a powerful extensor of the hip and help drive power when your legs are fully extended as part of the leg rotation.
2. Bulgarian split squats
OK, so you’ll have to get off your chair to do this, which may attract attention from across the office. But cycling is an asymmetrical movement, so being able to produce force in a single leg is vital. These split squats also build a stable, level pelvis, engage core muscles and improve balance, coordination and stability out of the saddle.
Step forward with one leg and put your back foot on your office chair. Drop your knee to the floor, ensuring that your front knee is behind your toes and your back knee is under your hip. Go up and down and repeat on both sides until you can take your colleagues’ stares no longer.
3. Hamstring stretch
If you cycled into the office, this one’s especially important for you. A flexible hamstring complex is essential for good pedalling technique. Stretching the hamstrings is important in preparation for longer rides, as well as after rides to help prevent injury.
Stand up and place the heel of one leg on your chair, keeping your toes flexed. Lean forward, bending at the hips until a gentle stretch along the back of the thigh is felt, and hold the stretch.
4. Tricep dips
It’s not all about your leg muscles – a good cyclist has a balanced core fitness. Tricep dips will build up the chest, triceps and shoulders – and help with your coordination and handling of your bike.
Position your hands shoulder-width apart on a stable chair or your desk. Slide your backside off the front of the chair with your legs extended out in front of you and your feet on the floor. Now straighten your arms and see if you can do five repetitions. Repeat as necessary.
5. Desk Cycle
Of course, the other option is to invest in a Desk Cycle. It’s whisper quiet and you can set the resistance level to suit your fitness level. This little gadget will turn your office chair into a high-tech cycling fitness workstation.
6. Individual leg lifts
Leg strength is key in cycling – we all know that feeling of lactic burn, and want to avoid it. Build up these vital muscles during the week, so you can pedal to the max on the weekend. Sit up straight in your chair.
Raise one of your legs so it's straight and pointing away from your body. You may want to hold on the arms of the chair. Count to five, then raise the leg a few more inches to push yourself. Hold that leg position for a few seconds. Continue alternating legs. You can build the difficulty and repetitions to develop greater strength.
