If you are going away over the holiday season,but want to continue making gains on the bike, here is a awesome set of 7 exercises that require zero equipment.Complete all 7 exercises back to back without stopping, Have a 30 second rest and repeat again. Complete 3 sets in total.1.
Try putting these exercises together for an all over strength workout for triathletes. You will only need a set of dumbbells, so even if the gym is super busy, you’ll be able to grab the equipment you need, get in, get it done and get out in super quick time: Complete 1
No gym….no excuse. A resistance band rated as small or x-small is all you need for these exercises, which will help to improve posture, core strength and glute activation. All of which we need in abundance when cycling… The half kneeling face pull, this targets the rotator cuff muscles and
Deny and avoid it as you may, but the fact of the matter is that cycling at your highest level requires recruitment and training of not just your leg muscles. Yep, a stronger core can improve your ride significantly. At FTP Training I work as a performance cycle coach, and
4 Key reasons to add some strength training into your schedule: Read the full article here on Bicycling Australia Magazine: http://www.bicyclingaustralia.com.au/news/women-s-cycling-four-key-reasons-for-strength-training
Exercise number 4 of 4 in the build glute strength for cycling success series. Seated Band Leg AbductionYou can do this on a bench in the gym, or on a chair at home.This exercise target the glute medius muscles, which do tend to get forgotten when strength training.Grab a mini
Exercise number 3 of 4 in the build glute strength for cycling success series. Bent Leg reverse hypersYou can do this on a bench in the gym, if this isn’t available then any table which will support your weight will do!Lie face down on the table or bench with your
Exercise number 2 of 4 in the build glute strength for cycling success series.Banded dumbbell glute bridge The band can be placed just above or just below the knee. Place your feet flat on the ground hip width apart and close to your butt. The closer your feet are to
Exercise number 1 of 4 in the build glute strength for cycling success series. Reverse Lunge Knee Driver This combines a deep reverse lunge and high knee movement. The deeper the reverse lunge the more this exercise targets the glutes, whereas the closer the rear leg is to the front
The sentiment that taking time out of your riding/running/swimming schedule to focus on strength training may deleteriously affect your performance in your chosen discipline is not uncommon. The importance of strength training cannot be underestimated, and should be incorporated year round. Focusing on your weaknesses and training to become a
