{"id":15033700,"date":"2026-05-06T15:18:24","date_gmt":"2026-05-06T13:18:24","guid":{"rendered":"https:\/\/cyclemasters.com\/?p=15033700"},"modified":"2026-05-06T16:39:21","modified_gmt":"2026-05-06T14:39:21","slug":"welke-spieren-train-je-met-indoor-cycling","status":"publish","type":"post","link":"https:\/\/cyclemasters.com\/nl\/blog\/welke-spieren-train-je-met-indoor-cycling","title":{"rendered":"Meer dan cardio: Welke spieren train je met Indoor Cycling?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"15033700\" class=\"elementor elementor-15033700\" data-elementor-settings=\"{&quot;element_pack_global_tooltip_width&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;element_pack_global_tooltip_width_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;element_pack_global_tooltip_width_tablet_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;element_pack_global_tooltip_width_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;element_pack_global_tooltip_width_mobile_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;element_pack_global_tooltip_width_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;element_pack_global_tooltip_padding&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_padding_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_padding_tablet_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_padding_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_padding_mobile_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_padding_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_border_radius&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_border_radius_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_border_radius_tablet_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_border_radius_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_border_radius_mobile_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_border_radius_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true}}\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-41b8280 e-flex e-con-boxed e-con e-parent\" data-id=\"41b8280\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4dc5c3f elementor-widget elementor-widget-text-editor\" data-id=\"4dc5c3f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"4\">Veel mensen denken dat je bij Indoor Cycling alleen aan je conditie werkt. Je bent flink aan het zweten en je hartslag gaat omhoog. Dat is natuurlijk goed voor je hart en longen. Maar wist je dat je tijdens een les ook bijna al je spieren sterker maakt? Vraag jij jezelf af: Welke spieren train je met Indoor Cycling?<\/p><p data-path-to-node=\"5\">Weet dan dat een workout bij CycleMasters meer is dan alleen trappen op een fiets. Het is een training voor je hele lichaam. In deze blog leggen we uit welke spieren je precies gebruikt en waarom dit zo goed werkt.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c0a2b29 elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"c0a2b29\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;exclude_headings_by_selector&quot;:[],&quot;no_headings_message&quot;:&quot;No headings were found on this page.&quot;,&quot;headings_by_tags&quot;:[&quot;h2&quot;,&quot;h3&quot;,&quot;h4&quot;,&quot;h5&quot;,&quot;h6&quot;],&quot;marker_view&quot;:&quot;numbers&quot;,&quot;minimize_box&quot;:&quot;yes&quot;,&quot;minimized_on&quot;:&quot;tablet&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tInhoudsopgave\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--expand\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__c0a2b29\" aria-expanded=\"true\" aria-label=\"Open inhoudsopgave\"><i aria-hidden=\"true\" class=\"fas fa-chevron-down\"><\/i><\/div>\n\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--collapse\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__c0a2b29\" aria-expanded=\"true\" aria-label=\"Sluit inhoudsopgave\"><i aria-hidden=\"true\" class=\"fas fa-chevron-up\"><\/i><\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__c0a2b29\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6ead77f elementor-widget elementor-widget-heading\" data-id=\"6ead77f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Je benen en billen<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4f3fa1a elementor-widget elementor-widget-text-editor\" data-id=\"4f3fa1a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"7\">Je benen doen natuurlijk het meeste werk. Maar een fietsbeweging is meer dan alleen duwen op de pedalen. Je wisselt hierbij verschillende spieren af:<\/p><ul data-path-to-node=\"8\"><li><p data-path-to-node=\"8,0,0\"><b data-path-to-node=\"8,0,0\" data-index-in-node=\"0\">De voorkant (Bovenbenen):<\/b> Elke keer dat je de trapper naar beneden duwt, gebruik je de grote spieren aan de voorkant van je benen. Dit geeft de meeste kracht aan je slag.<\/p><\/li><li><p data-path-to-node=\"8,1,0\"><b data-path-to-node=\"8,1,0\" data-index-in-node=\"0\">De achterkant (Hamstrings en billen):<\/b> Zodra de trapper weer omhoog gaat, komen de spieren aan de achterkant in actie. Ook als we &#8216;uit het zadel&#8217; komen (staan op de pedalen), moeten je billen en hamstrings hard werken om je gewicht op te vangen.<\/p><\/li><li><p data-path-to-node=\"8,2,0\"><b data-path-to-node=\"8,2,0\" data-index-in-node=\"0\">De kuiten:<\/b> Je kuiten zorgen ervoor dat de kracht uit je benen goed terechtkomt op de pedalen. Ze helpen ook om je voet in de juiste stand te houden.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb1354b elementor-widget elementor-widget-heading\" data-id=\"bb1354b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">De techniek: trekken en duwen<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ecbbfc8 elementor-widget elementor-widget-text-editor\" data-id=\"ecbbfc8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"5\">Om al deze spieren goed te trainen, is je techniek belangrijk. Veel mensen duwen alleen op de pedalen. Maar wist je dat je ook met je beenspieren kunt trekken aan de pedalen? Als je fietsschoenen gebruikt die vastklikken in de pedalen, kun je de trappers ook actief omhoog trekken.<\/p><p data-path-to-node=\"6\">Door te trekken gebruik je de achterkant van je benen veel meer. Je verdeelt het werk dan over je hele been in plaats van alleen je bovenbenen. Hierdoor houd je de training langer vol en worden je benen overal even sterk. Probeer tijdens je volgende les maar om een &#8216;mooie ronde cirkel&#8217; te maken met je voeten.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cee6895 elementor-widget elementor-widget-spacer\" data-id=\"cee6895\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e0646ee elementor-widget elementor-widget-image\" data-id=\"e0646ee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/cyclemasters.com\/wp-content\/uploads\/2026\/05\/edit_mas_b7a74edae2f944f2a2_2-1024x683.jpg\" class=\"attachment-large size-large wp-image-15033713\" alt=\"welke spieren train je met indoor cycling benen\" srcset=\"https:\/\/cyclemasters.com\/wp-content\/uploads\/2026\/05\/edit_mas_b7a74edae2f944f2a2_2-1024x683.jpg 1024w, https:\/\/cyclemasters.com\/wp-content\/uploads\/2026\/05\/edit_mas_b7a74edae2f944f2a2_2-300x200.jpg 300w, https:\/\/cyclemasters.com\/wp-content\/uploads\/2026\/05\/edit_mas_b7a74edae2f944f2a2_2-768x512.jpg 768w, https:\/\/cyclemasters.com\/wp-content\/uploads\/2026\/05\/edit_mas_b7a74edae2f944f2a2_2-1536x1024.jpg 1536w, https:\/\/cyclemasters.com\/wp-content\/uploads\/2026\/05\/edit_mas_b7a74edae2f944f2a2_2-2048x1366.jpg 2048w, https:\/\/cyclemasters.com\/wp-content\/uploads\/2026\/05\/edit_mas_b7a74edae2f944f2a2_2-650x434.jpg 650w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-218687e elementor-widget elementor-widget-spacer\" data-id=\"218687e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2baf35e elementor-widget elementor-widget-heading\" data-id=\"2baf35e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Je buik en rug (de core)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ba1d83 elementor-widget elementor-widget-text-editor\" data-id=\"0ba1d83\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"10\">Je gebruikt je buik- en rugspieren (je &#8216;core&#8217;) de hele les door, ook als je gewoon zit. Waarom zijn deze spieren zo belangrijk op de fiets?<\/p><ul data-path-to-node=\"11\"><li><p data-path-to-node=\"11,0,0\"><b data-path-to-node=\"11,0,0\" data-index-in-node=\"0\">Stabiliteit:<\/b> Je buikspieren zorgen ervoor dat je bovenlichaam stil blijft terwijl je benen hard bewegen. Als je je buikspieren licht aanspant, voorkom je dat je gaat wiebelen in het zadel. Hierdoor gaat er geen energie verloren.<\/p><\/li><li><p data-path-to-node=\"11,1,0\"><b data-path-to-node=\"11,1,0\" data-index-in-node=\"0\">Bescherming van je rug:<\/b> Door je rug- en buikspieren goed te gebruiken, voorkom je dat je last krijgt van je onderrug. Zeker bij zware ritten met veel weerstand is een sterke rug onmisbaar.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3a69de3 elementor-widget elementor-widget-heading\" data-id=\"3a69de3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Je armen en schouders<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f650674 elementor-widget elementor-widget-text-editor\" data-id=\"f650674\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"13\">Misschien verwacht je het niet, maar ook je bovenlichaam doet tijdens een indoor cycling workout mee. Je gebruikt je armen en schouders op twee manieren:<\/p><ul data-path-to-node=\"14\"><li><p data-path-to-node=\"14,0,0\"><b data-path-to-node=\"14,0,0\" data-index-in-node=\"0\">Steun:<\/b> Je houdt met je handen het stuur vast om in evenwicht te blijven. Vooral bij het staan op de pedalen gebruik je je armen om jezelf te stabiliseren.<\/p><\/li><li><p data-path-to-node=\"14,1,0\"><b data-path-to-node=\"14,1,0\" data-index-in-node=\"0\">Oefeningen op de fiets:<\/b> In een deel van onze lessen doen we bewegingen op het ritme van de muziek. Denk aan lichte &#8216;push-ups&#8217; op het stuur. Hiermee train je je triceps (achterkant armen) en je borstspieren.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-77d7240 elementor-widget elementor-widget-heading\" data-id=\"77d7240\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Waarom is dit goed voor je?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5262577 elementor-widget elementor-widget-text-editor\" data-id=\"5262577\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"15\">Omdat je zoveel spieren tegelijk gebruikt, gebeuren er twee dingen:<\/p><ol start=\"1\" data-path-to-node=\"16\"><li><p data-path-to-node=\"16,0,0\"><b data-path-to-node=\"16,0,0\" data-index-in-node=\"0\">Je verbrandt veel calorie\u00ebn:<\/b> Grote spieren hebben veel energie nodig.<\/p><\/li><li><p data-path-to-node=\"16,1,0\"><b data-path-to-node=\"16,1,0\" data-index-in-node=\"0\">Je lichaam wordt strakker:<\/b> Door de herhaling worden je spieren steviger. Je wordt dus niet alleen fitter, maar ook sterker.<\/p><\/li><\/ol><p data-path-to-node=\"17\">Het mooie van Indoor Cycling is dat het veilig is voor je gewrichten. Je traint je spieren heel intensief, maar zonder je knie\u00ebn of enkels zwaar te belasten.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6bd1db3 elementor-widget elementor-widget-heading\" data-id=\"6bd1db3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Vergeet het herstel niet<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0404d1b elementor-widget elementor-widget-text-editor\" data-id=\"0404d1b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"9\">Als je hard traint, ontstaan er kleine haarscheurtjes in je spieren. Dit klinkt misschien eng, maar het is juist goed. Je lichaam herstelt deze scheurtjes en maakt de spier daarna een klein beetje sterker dan daarvoor. Zo groeit je kracht.<\/p><p data-path-to-node=\"10\">Om dit proces te helpen, zijn twee dingen belangrijk:<\/p><ul data-path-to-node=\"11\"><li><p data-path-to-node=\"11,0,0\"><b data-path-to-node=\"11,0,0\" data-index-in-node=\"0\">Rust:<\/b> Geef je spieren na een zware les een dagje pauze of kies voor een hele rustige rit.<\/p><\/li><li><p data-path-to-node=\"11,1,0\"><b data-path-to-node=\"11,1,0\" data-index-in-node=\"0\">Eiwitten:<\/b> Je spieren hebben <a href=\"https:\/\/cyclemasters.com\/nl\/blog\/gezonde-voeding-tips-om-fit-te-blijven\">bouwstoffen<\/a> nodig om te herstellen. Een bakje kwark, wat noten of een gezonde maaltijd na je workout helpt je lichaam om sneller weer fit te zijn voor de volgende les.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7f30dbd elementor-widget elementor-widget-spacer\" data-id=\"7f30dbd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b263caf elementor-widget elementor-widget-image\" data-id=\"b263caf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1000\" height=\"546\" src=\"https:\/\/cyclemasters.com\/wp-content\/uploads\/2026\/05\/generated_mop_d7062ff84c48419bb5_2-1024x559.jpg\" class=\"attachment-large size-large wp-image-15033712\" alt=\"voeding herstel workouts\" srcset=\"https:\/\/cyclemasters.com\/wp-content\/uploads\/2026\/05\/generated_mop_d7062ff84c48419bb5_2-1024x559.jpg 1024w, https:\/\/cyclemasters.com\/wp-content\/uploads\/2026\/05\/generated_mop_d7062ff84c48419bb5_2-300x164.jpg 300w, https:\/\/cyclemasters.com\/wp-content\/uploads\/2026\/05\/generated_mop_d7062ff84c48419bb5_2-768x419.jpg 768w, https:\/\/cyclemasters.com\/wp-content\/uploads\/2026\/05\/generated_mop_d7062ff84c48419bb5_2-650x355.jpg 650w, https:\/\/cyclemasters.com\/wp-content\/uploads\/2026\/05\/generated_mop_d7062ff84c48419bb5_2.jpg 1408w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-38e4033 elementor-widget elementor-widget-spacer\" data-id=\"38e4033\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-33fc216 elementor-widget elementor-widget-heading\" data-id=\"33fc216\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Wil je het zelf proberen?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-240c289 elementor-widget elementor-widget-text-editor\" data-id=\"240c289\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"19\">In de CycleMasters app (<a href=\"https:\/\/apps.apple.com\/nl\/app\/cyclemasters-indoor-cycling\/id1476818792\" target=\"_blank\" rel=\"noopener nofollow\">iOS<\/a> of <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.cyclemasters.cyclemastersapp&amp;gl=NL\" target=\"_blank\" rel=\"noopener nofollow\">Android<\/a>)\u00a0staan veel verschillende workouts. Of je nu houdt van een rustige rit door de natuur of een les op vrolijke muziek: je traint altijd je hele lichaam. En mocht je nu echt alleen een korte krachtsessie willen doen? Dan vind je ook een aantal workouts terug voor naast de fiets.<\/p><p>Veel plezier bij je volgende workout!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Veel mensen denken dat je bij Indoor Cycling alleen aan je conditie werkt. Je bent flink aan het zweten en je hartslag [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":15033714,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5000272],"tags":[],"class_list":["post-15033700","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":[],"_links":{"self":[{"href":"https:\/\/cyclemasters.com\/nl\/wp-json\/wp\/v2\/posts\/15033700","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cyclemasters.com\/nl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cyclemasters.com\/nl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cyclemasters.com\/nl\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/cyclemasters.com\/nl\/wp-json\/wp\/v2\/comments?post=15033700"}],"version-history":[{"count":10,"href":"https:\/\/cyclemasters.com\/nl\/wp-json\/wp\/v2\/posts\/15033700\/revisions"}],"predecessor-version":[{"id":15033720,"href":"https:\/\/cyclemasters.com\/nl\/wp-json\/wp\/v2\/posts\/15033700\/revisions\/15033720"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cyclemasters.com\/nl\/wp-json\/wp\/v2\/media\/15033714"}],"wp:attachment":[{"href":"https:\/\/cyclemasters.com\/nl\/wp-json\/wp\/v2\/media?parent=15033700"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cyclemasters.com\/nl\/wp-json\/wp\/v2\/categories?post=15033700"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cyclemasters.com\/nl\/wp-json\/wp\/v2\/tags?post=15033700"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}