Standing at a height of 6ft 3”, the reigning champion, Usain Bolt will be aiming to add to his impressive collection of six Olympic Gold medals. Currently holding both the World and Olympic records in the 100m sprint, Bolt’s successes have often been pinpointed to the height advantage he holds over his fellow athletes.

Having longer limbs, Bolt is not only able to hold his speed for a longer distance but his legs can also help to propel him to the front of the field.But taller athletes who compete in track events aren’t the only ones who benefit from having longer limbs.Swimming, Basketball, Volleyball, Boxing and Tennis are just some of the other Olympic sports where taller players hold an advantage over their smaller competitors.

Is there any way I can lengthen my limbs for sport?

Although your height and the length of your limbs are mostly genetic, there is still a way that you can make them longer. This is through a medical procedure called limb lengthening. There are differing version of limb lengthening surgeries, such the Guichet Nail which is a small screw, and more older but common techniques using telescopic rods inserted into the cartilage of the bone which then pulls it apart very gradually, one millimeter a day.

New living bone then grows along it to fill the gap and muscles, nerves, arteries and the skin also renew themselves.The process has also been a huge success in China and the US, where certain limb lengthening surgeries, such as Dr Guichet’s, that boast you to resume sports such as cycling in the same day.

There are also a number of success stories from people that have benefited in having this type of surgery from professional cyclists to recreational runners. So whether you are looking to improve your performances or one day even compete against the likes of Lebron James at the Olympic Games, limb lengthening may benefit you.

How does having longer limbs benefit certain sports?

Generally, sporting ability plays a huge part in how good people are at certain sports.

However, in most cases, longer limbs have many benefits that provide an extra edge over fellow competitors.

In the NBA (National Basketball Association), the average height of the players competing is listed at around 6ft 7” and in basketball, having longer legs and arms is extremely advantageous. Taller players are often thought to hold an advantage because when they shoot the ball at the hoop not only does it have less distance to travel but they will also be closer to the rebound.

Their ability to reach higher into the air also increases the likelihood of them being able to block other people’s shots. Standing close to 7ft, Hakeem Olajuwon is the NBA’s all-time blocks leader, proving that longer limbs are an advantage in Basketball.

Longer legs and arms are also favourable when it comes to competing in swimming. Whilst many believe this to be a main factor in the amount of drag a swimmer has to overcome in the water, many studies have found that it doesn’t necessarily increase with height.

Instead, taller swimmers who have bigger legs and arms tend to have bigger muscles, hands and feet to propel them through the water faster. You only have to go back as far as eight-time Olympic gold medalist Michael Phelps to see how much of an advantage longer legs and arms can be.

But, if you’re serious about improving your cycling speed and performance, then you’ll need to complement your on-bike activities with some off-bike, strength training exercises and the following tips will help you do just that:

Work the Whole Body

Cyclists rely primarily on the lower body to power their bike and this makes it tempting to focus solely on working the glutes and legs with squats, dead lifts and lunges, but to really improve performance, it’s vital that the core and upper body are also trained for strength.

Balance any workout regimes to include exercises that build strength in the abs, pectorals, triceps and biceps with press-ups, pull-ups and sit-ups. Do 4-6 reps of each, 2-3 times at 60 second intervals, 2-3 times per week.

Lift Weights

The aim of the game is to build strength, not bulk, and you can do that by using your own bodyweight for resistance or by using additional weights during squats, pull-ups and deadlifts.

To build refined muscle mass, complete no more than 2-3 sets of 3-5 reps, with breaks of 2 minutes between each, 2-3 times per week.

Act Fast

Cycling often requires quick bursts of power and acceleration and that’s controlled by fast-twitch muscle fibres. The best way to strengthen these fibres is by performing short sprints and fast lifts, squats and resistance exercises.

To begin with, use your own bodyweight as resistance and then increase the difficulty by adding dumbbells, kettle balls and resistance bands into your regime. Keep the reps short and your movements quick and fluid.

Mix It Up

Building and maintaining strength means making exercise part of your lifestyle in the long-term, and one of the biggest challenges to doing this can be sustaining the motivation to workout.

To make it easier, keep your strength training regime varied. Work out at home as well as the gym and mix it up with alternatives like swimming.

As a form of aerobic exercise, swimming can help keep your cardiovascular system healthy so it delivers oxygen to muscles during training or cycling, but if you use training aids that add resistance to arm and leg strokes, swimming can also develop lean muscle and overall physical strength.

Think Beyond Muscle

Building strength isn’t just about developing muscular control and response, it’s about developing flexible joints and bone density to give you full range of cycling movement and the ability to delay fatigue.

Yoga is a great way to complement strength training. It helps build and maintain lean, balanced and flexible muscles, ligaments and joints, and also develops calm and focussed thinking.

Unlike the exercises recommended above which should be completed no more than three times a week, yoga can and should be practiced daily. There are thousands of free yoga tutorials online suitable for beginners or those with experience.

Fuel Up

In order for your body to build strength, it needs the right kind of fuel and although it’s possible to get this from a healthy, balanced diet that is rich in proteins, wholegrains, fresh fruits and vegetables, you can top-up your daily intake with dietary supplements.

Creatine supplements and whey protein have both been shown to enhance resistance training performance by increasing muscle strength and lean mass, while electrolytes can be used to prevent cramp and fatigue and aid recovery after a workout or race.

To find out more about supplements and strength training regimes for cyclists, or get new equipment, clothing and accessories, contact the knowledgeable and friendly team at online cycling shop Formby Cycles.

What Do You Want to Achieve?

Before undertaking any form of regular exercise, it is advisable to decide exactly what you want to get out of your new fitness regime. Is it simply a matter of increasing your overall fitness level or do you wish to lose weight and achieve a toned appearance? Decide how much time you can devote each day to your fitness activities and what impact it may have on your other daily routines. It is important to set yourself some sort of measurable goal so that you have something to aim for. Fitbug Orb is ideal for measuring your ongoing performance and gauging how close you are to your ultimate objectives.

The reason it is important to decide beforehand just what you want to get out of your fitness regime is that running and walking are two very different beasts. If you are completely new to exercise, the activity of running is really not for you. The high-impact intensity of a solid run will simply put too much strain on a body that is ill-prepared for such an activity. Running is better suited to those who possess a decent level of fitness to begin with.

The Benefits of Running

It has been scientifically proven that running burns more calories than walking. Those with a calorie counter will be amazed at what can be achieved by embarking on regular runs. As you use up to two and a half times more energy running rather than walking, it stands to reason that you will burn more calories. An average person burns 800 calories per hour running, while walking for the same period of time burns 300 calories.

The Benefits of Walking

Despite these facts, walking still has a number of benefits too. As the act of walking is less high-impact than running, you are much less likely to suffer from injuries such as hamstring strains, knee complaints or shin splints. In addition, walking is highly beneficial in a spiritual sense. The slower pace of the activity allows you to take in more of your surroundings, emptying your mind of worries in the process. It is still a good way to lose weight too, so keep your fitness app to hand to measure your progress.

Running and walking are both highly effective forms of exercise but which is best for you depends on your personal fitness level and abilities. Beginners and those less physically able will benefit from regular walks, while those of a more advanced level will achieve more by running.