On long rides and climbs, upper-body strength takes performance to a new level
Most of the attention in cycling is focused on your legs and lungs but strong arms can also play a critical role in on-bike performance.
“Having stronger biceps and triceps means your arms will be under less metabolic stress as you ride,” says Dr Inigo San Millan, director of the Human Performance Laboratory at University of Colorado Hospital’s Sports Medicine Clinic, in Denver.
The key to efficiency, says San Millan, is to add strength without bulk. Try three sets of 12 to 15 repetitions of the following exercises two to three times a week, using dumbbells that total about 75 per cent of the maximum weight you can comfortably manage.
Picture credit: Eric Wright/Getty Images
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