Athletes who focus on only one type of activity tend to be deficient in certain abilities. It is the clear example of runners or cyclists. The latter strengthen the glutes, hamstrings and heart to a greater extent; instead, the hip, quadriceps, and core are exercised less. To avoid muscular imbalances, it is advisable to perform other types of exercises that increase the range of motion in our body.
Some cyclists tend to raise their seat too high, and this causes a decrease in core work, as well as weakening the hip flexors. The more you neglect those muscles, the greater chance of injury you will have.
Luckily, the introduction of strength training and the combination with other cardiovascular activities can make you a more complete athlete. An interesting option is the elliptical machine, which can be found in all gyms. Here we tell you the best benefits you can get if you are a cyclist and want to use this sports equipment.
increase your balance
To stay stable on the bike, balance is very important. Logically, I mean when you ride a bike on trails or paths, in static it is not necessary. To ensure a training without swinging, it is interesting that you work your body with exercises that improve stability, such as the elliptical.
If you've ever tried it, when you get on you have to keep your core tight and your hips at the same height, while pedaling in an even motion. Also, to work your balance more, you can avoid holding on to the handles of the arms. By removing stabilization from your arms, your hip flexors, core, glutes, and legs are compromised to keep you upright.
If you are afraid of going too fast and not holding on to the handles, I suggest you add resistance to go slower and lose your fear of falling.
Improves biomechanics
The elliptical simulates the movement we make when going up a staircase: you support one foot, force your quadriceps and pull up to go up. The problem is that there are people who climb the stairs in an inadvisable way. Some tend to push your torso forward, shortening the hip flexors and putting a lot of pressure on the knees and lower back. If you want to climb the stairs properly, keep your back straight, tighten your abdomen, and have your feet hip-width apart. This forces your hip flexors, core, hamstrings, and glutes to power through each step.
So on the elliptical you have to have the same technique. Learn to perfect the movement and I assure you that you will improve your biomechanics and posture. Not only for cycling, but for your day to day. The stronger your core and hips, the faster you'll get anywhere.
Reduces the risk of injury
Switching from a bike to an elliptical won't magically heal your injuries, but it can reduce the risk of increasing them in your knees and back. Also, introducing this machine will help strengthen the muscles surrounding the core, hips, hamstrings, and gluteus. You will have noticed that the elliptical also reflects the movement of running, so different muscles are worked than in cycling and we do not make any impact.
Your brain notices some relief
Cross training allows you to keep your mind on something other than biking and cycling. During the time you are away from the bike, your brain will notice a certain psychological rest. Many times we force ourselves to do the same sport in order not to lose physical shape, but we forget about mental saturation. To avoid that, the elliptical will continue to get your blood flowing and your mind accepting a new challenge.