{"id":8959,"date":"2023-03-13T12:45:08","date_gmt":"2023-03-13T12:45:08","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/fitness-complementaire-darren-lee\/"},"modified":"2026-03-30T23:05:04","modified_gmt":"2026-03-30T22:05:04","slug":"fitness-complementaire-darren-lee","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/fr\/blog\/fitness-complementaire-darren-lee\/","title":{"rendered":"Fitness compl\u00e9mentaire \u2013 Darren Lee"},"content":{"rendered":"

Beaucoup de gens me demandent quels exercices pourraient-ils faire pour am\u00e9liorer leur pratique du cyclisme. Ma r\u00e9ponse est toujours la m\u00eame : il y a certains exercices fondamentaux, que vous soyez cycliste ou non, que vous DEVRIEZ faire chaque semaine pour garder le corps humain sous contr\u00f4le et maximiser ses performances, en particulier dans d’autres activit\u00e9s comme le cyclisme.\u00a0<\/span><\/p>\n

Bien que les avantages du cyclisme soient nombreux et vari\u00e9s, certains \u00e9l\u00e9ments du cyclisme peuvent causer de l’inconfort, voire de la douleur, et ceux-ci peuvent \u00eatre surmont\u00e9s par un simple programme d’exercices et d’activit\u00e9s suppl\u00e9mentaires.<\/p>\n

    \n
  1. The first exercise I have to include is probably the best exercise overall for the human body, irrelevant of what sport or activity you enjoy and that is the weighted deadlift.
    \nThe simple fact that we oppose a gravitational force everyday of our lives means that we become very quad dominant and our reliance very much more on our anterior muscle chain, as opposed to our posterior muscle chain. This leads to imbalance and stress problems within skeletal joint areas such as the hips, knees and ankles.
    \nAn exercise that can rebalance these two opposing muscle chains is always good, as it improves our posture and the balance within the joints, and therefore it give you the weighted deadlift.
    \n<\/span>As well as helping our posterior chain to gain power and strength, it also so is a great exercise for the lower back and core and anyone that has spent any decent time riding a bike will know that is one area, that if not looked after, can cause discomfort, especially on long rides.
    \n<\/span>The deadlift is fundamental for human physiology but also for riding a bike, so it has to be number one on the list of supplementary exercises.<\/li>\n
  2. My second exercise on the list is not really an individual exercise, but more a selection of exercises, as it involves any work that we can do to improve our core strength. Transitioning in and out of the saddle and also connecting the strength from our upper body to our lower body means that power has to transition through a strong and stable core.
    \n<\/span>I\u2019m a big fan of rotational core exercises such as weighted rotations when seated on the floor and standing rotational low-to-high movements with a weighted object such as a kettlebell or medicine ball.
    \n<\/span>I’m also a big fan of one exercise that most people love to hate, and that is the plank. Simple tension building exercises which increase the capacity of your abdominals to hold a single position for an extended period of time is ideal for riding a bike.<\/li>\n
  3. My third exercise is one that I regularly undertake- the weighted step back lunge. With either dumbbells or barbells from a standing position, taking the leg back to tap the knee almost to the floor before returning to the standing position and then this action is repeated multiple times. This exercise increases the range of motion of the hip flexor and the core stability through the hips and also engages the glutes as an extensor on the rise back to that standing position.
    \n<\/span>Fantastic exercise for those who have limited mobility, as you can start with a half lunge and just increase your mobility as and when you can.<\/li>\n
  4. Another range of exercises I often undertake are plyometric ballistic exercises, such as burpees, kettlebell snatches, swings and power weighted explosive squat jumps.
    \nThese exercises raise the heart rate very quickly due to the amount of muscle mass they engage and the aerobic element is very high.
    \n<\/span>The feeling you get when your heart rate rises very quickly will be very familiar to most cyclists who have tried to maintain their speed and cadence up those short hills and climbs.<\/li>\n
  5. My final exercise that I find absolutely vital to maintaining my physical state is stretching. I make sure that all of my primary leg muscles are stretched thoroughly after all exercises by holding all stretches for at least 15 seconds before release.
    \nQuad, hamstring, calf and glute stretches are fundamental to maintaining a cyclists performance and health simply down to the improved mobility you will get from performing these stretches whilst your muscles are warm after exercise.\u00a0<\/span><\/li>\n<\/ol>\n

    1. Le premier exercice que je dois inclure est probablement le meilleur exercice global pour le corps humain, quel que soit le sport ou l\u2019activit\u00e9 que vous aimez : il s\u2019agit du soulev\u00e9 de terre lest\u00e9.
    \nLe simple fait que nous nous opposons \u00e0 une force gravitationnelle tous les jours de notre vie signifie que nous devenons tr\u00e8s quad dominants et que nous d\u00e9pendons beaucoup plus de notre cha\u00eene musculaire ant\u00e9rieure, par opposition \u00e0 notre cha\u00eene musculaire post\u00e9rieure. Cela entra\u00eene des probl\u00e8mes de d\u00e9s\u00e9quilibre et de stress au niveau des zones articulaires squelettiques telles que les hanches, les genoux et les chevilles.
    \nUn exercice qui peut r\u00e9\u00e9quilibrer ces deux cha\u00eenes musculaires oppos\u00e9es est toujours bon, car il am\u00e9liore notre posture et l’\u00e9quilibre au sein des articulations, et donc il vous donne le soulev\u00e9 de terre lest\u00e9.
    \nEn plus d’aider notre cha\u00eene post\u00e9rieure \u00e0 gagner en puissance et en force, c’est \u00e9galement un excellent exercice pour le bas du dos et le tronc et quiconque a pass\u00e9 du temps \u00e0 faire du v\u00e9lo saura qu’il s’agit d’un domaine qui, s’il n’est pas pris en charge, peut causer de l’inconfort, en particulier lors de longs trajets.
    \nLe soulev\u00e9 de terre est fondamental pour la physiologie humaine mais aussi pour faire du v\u00e9lo, il doit donc \u00eatre le num\u00e9ro un sur la liste des exercices compl\u00e9mentaires.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Beaucoup de gens me demandent quels exercices pourraient-ils faire pour am\u00e9liorer leur pratique du cyclisme. Ma r\u00e9ponse est toujours la m\u00eame : il y a certains exercices fondamentaux, que vous soyez…<\/p>\n","protected":false},"author":3,"featured_media":8960,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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