Harness the Power of Your Glutes for More Power on the Bike
One of the big keys to sustaining high power on the bike is generating the force with your glutes and not your quads. The glutes are the largest muscles in your body and have the potential to generate mega power when engaged. Most of us cyclists are quad dominant when pushing down on our pedals. But what if you could take some of the pressure off your knees, ankles and feet and actually generate more power? Using the gluteus medius and gluteus maximus muscles, often overlooked and underused, can significantly enhance your cycling power.
Here is an explanation of how to engage the glutes and gain more power in your pedal stroke.
Start in the seated position then rock hips underneath you feeling the pressure come off quads. (This strategy is from a video I saw by Mark Allen) If you don’t feel your glutes engage right away, stand up for a few minutes and feel them fire, then sit back down and concentrate on keeping them engaged. Imagine pushing through your pedal stroke using your glutes not your legs or feet.
Let's explore the top five reasons why incorporating your glutes into your cycling workouts can make a world of difference.
1. It Protects Your Knees: One of the key benefits of using your glutes while cycling is the reduced strain on your knees. The gluteus medius and gluteus maximus play a crucial role in stabilizing the hip joint, thus taking some of the pressure off your knees. By activating and strengthening these powerful muscles, you can promote better alignment, minimize the risk of knee injuries, and enjoy a more pain-free ride. (See my glute activation exercises in this video. https://youtu.be/LPAkZX-lXFM
2. Enhance Power and Efficiency: The gluteus maximus is the largest muscle in your body, designed to generate significant force. By properly engaging and activating this muscle during your cycling sessions, you tap into a powerhouse that can increase your pedaling power and overall efficiency. Strong glutes provide the driving force for each pedal stroke, enabling you to generate more speed, conquer challenging terrains, and maintain a consistent rhythm.
3. Improve Stability and Balance: The gluteus medius, located on the side of your hip, plays a vital role in stabilizing your pelvis and maintaining proper balance while cycling. Weak gluteus medius muscles can lead to imbalances and compensations, potentially causing pain and discomfort in various areas, such as the hips, lower back, and knees. By activating and strengthening this muscle group, you enhance stability, promote better alignment, and reduce the risk of injury.
4. Enhance Endurance: Engaging the glute muscles helps distribute the workload more evenly across your lower body, preventing fatigue in one specific area. By utilizing your glutes, you can tap into an extra source of power, reducing the strain on other muscles and delaying the onset of muscle fatigue. This improved endurance translates into longer, more enjoyable rides and enhanced overall performance.
5. Maximize Calorie Burn: Given their size and capacity for generating force, your glute muscles are a significant calorie-burning asset. By incorporating these muscles into your cycling routine, you increase the intensity of your workouts, leading to a higher calorie expenditure. This can be especially beneficial if weight loss or getting to a certain race weight is one of your fitness goals.
Harnessing the power of your glutes while cycling can transform your riding experience, improving your performance, protecting your knees, and enhancing overall stability. By giving due attention to these underused muscles, you unlock a host of benefits, including increased power, improved endurance, and greater calorie burn. So, next time you hop on your bike, remember to engage those glutes and enjoy the ride to the fullest!
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Mary Timoney
Ironman University Certified Coach
USA Cycling Coach
ACSM Trainer
