Strength and Conditioning Plan for Cyclists

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Laurence Watkins
5 years ago
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2 Strength and Conditioning Plan for Cyclists Off-bike strength work is without a doubt one of the most under-valued and overlooked parts of cycle training. Most riders / triathletes would prefer to spend their training time in the saddle, often believing (incorrectly) that riding time is more effective. Whilst spending solid time on the bike is obviously vital, the benefits of completing some strength training cannot be over-stated, particularly for masters athletes. Some of the known benefits include: Increased power output and endurance (fatigue resistance) Balanced muscle development Reduction in the incidence of chronic injury / pain. Especially that associated with the spine, hips and knees Improved cycling technique through a more effective spreading of load across a greater number of muscle groups Improved cycling posture and riding stability Increased recruitment (activation) of the hamstrings, gluteals and core muscle group whilst riding It does not take a lot of time to see some great gains, just 30 minutes or so 2-3 times per week. If you get well set up at home and make strength training part of a routine, it really could not be much easier. The following is a sequence of functional strengthening exercises for cyclists. Performed on a regular basis these exercises will help keep the body in shape and enhance the gains made on the bike. A strong supportive musculature is vital for effective cycling technique, minimising fatigue and helping to prevent injury, especially those associated with the spine, hips and knees. Frequency: Equipment required: Two to three times per week (not on consecutive days) One set of suspension straps (TRX or similar) One (possibly two) sets of Kettlebells A tall stool or chair Time: Approximately 25-30mins if done as a super-set Just five exercises. Can be superset for maximum workout efficiency (no rest between sets). The gap between sets is replaced with an exercise set targeted at an alternative muscle group. E.g. Core/legs, legs/arms, or arms/core super-sets); or rest between each exercise and do each routine consecutively (Approx 40 minutes) NOTE: This functional strength plan is built around specific exercises, intensity and volume prescriptions that will strengthen your cycling muscles WITHOUT gaining muscle mass. So, no need to fear hurting your power to weight ratio. On the contrary, building strength and endurance without gaining weight will dramatically improve for watts / kg FTP

legs should hover above the ground). A kettlebell is held in each hand. Stance leg should be slightly bent.

3 Exercise 1. The Stork Lift. Set: 3 x on each leg Muscles targeted: Gluteals, Hamstrings and the trunk extensors (mostly lower back) Instructions Begin by finding a comfortable balance point standing on one leg (the other legs should hover above the ground). A kettlebell is held in each hand. Stance leg should be slightly bent. Once settled, slowly lower the chest forward and down, making sure that you pivot through the hip of the stance leg. The hovering leg will extend backwards as a counter-balance to your upper body. Your spine should remain straight as should the rear leg. Continue this downward movement slowly until the kettlebells are just an inch from the ground Pause for just a second or two and then reverse the downward movement returning to your starting position. Continue the sequence until you have completed your set (10-15 repetitions) before immediately repeating for the opposite leg. Note: This exercise would be best superset with one of the upper body exercises; the cycling core / pull ups / or push ups. Cycling relevance Gluteal activation is a problem in many cyclists with this powerful muscle under-utilised, robbing the rider of power and endurance. This exercise strengthens the glutes and improves the body s ability to turn the muscle on when required. It also improves overall hip stability as well as capacity to hinge the hip and rotate the pelvis. Effective hip hinge and pelvic rotation are critical for building an efficient riding position and spreading some of the load away from the, often over-worked, quadriceps.

4 Exercise 2. Pull-ups Sets: 3 x reps Muscles targeted: Lats, rhomboids, biceps, rear deltoids, lower back, gluteals, hamstrings Instructions You will need to find a stool or similar (I am using a saw horse above) that is tall enough for you to adopt a hanging position, with arms straight and your shoulders hovering above the ground (not touching). The height of the suspension straps will also need to be adjusted to allow you to find this position. Once settled, pull using your arms and raise the body up until your chest is roughly level with your hands. You will need to make a strong contraction of the glutes, hamstring and lower back muscles in order to maintain your entire body in a rigid straight line. It is important to avoid any collapsing of this nice straight rigid posture. At the up position, pause briefly before lowering yourself back down to the straight arm or bottom position. This exercise can be made a little easier by shortening the effective length of your body. This is done by resting the back of your calves on your stool (or saw horse), rather than your heels. Continue the sequence until you have completed your set (10-15 repetitions). Note: This exercise would be best superset with one of the lower body exercises; Stork Lift / Singleleg. Cycling relevance The upper body push / pull strength of a cyclist is very important for out of the saddle riding. This is true whether climbing, sprinting or accelerating in a variety of circumstances. Improved posterior chain endurance also improves cycling posture, reducing fatigue and assists in preventing back pain whilst riding.

5 Exercise 3. One-legged Squat Sets: 3 x reps on each leg Muscles targeted: Gluteals, Quadriceps, Hamstrings and the trunk extensors (mostly lower back)

6 Instructions Begin by finding a comfortable balance point standing on one leg (the other legs should hover above the ground). A kettlebell is held in each hand. Once settled, begin the movement by breaking and hinging at the hip. This means that the hip bends BEFORE the knee. It is like you are pressing your behind (toosh) backwards, whilst holding a straight back. Once your hips have hinged, you may then begin to combine the knee bend and squat towards the ground. Continue this downward movement slowly until your knee is almost bent to 90 degrees. If you have done well, you will feel like your hip has bent more than your knee and your chest should feel close to the front of your thigh. It is very important to prevent the knee from collapsing inwardly at any point during the exercise. So, focus hard on the knee tracking down in the same plane as the line formed between your hip and your toes. You will need to concentrate on strong gluteal contractions to achieve this. If you CANNOT get down to a 90 degree bend, without the knee collapsing, just do down until you feel it start collapse, then come back up (slowly). Over time you should work to be able to go lower. Once you have reached your bottom position, pause for a second or two then begin the upwards movement by focussing on hip extension and pressing the pelvis forward. Keep the focus on the hip and pelvis as you return to a standing position. Continue the sequence until you have completed your set (10-15 repetitions) before immediately repeating for the opposite leg. Note: This exercise would be best superset with one of the upper body exercises; the cycling core / pull ups / or push ups. Cycling relevance Improves quadricep endurance and knee stability which, in turn, improves knee alignment and tracking. Like the Stork Lift, this exercise strengthens the glutes and improves the body s ability to turn the muscle on when required. It also improves overall hip stability as well as capacity to hinge the hip and rotate the pelvis.

Exercise 4. Push-up Sets: 3 x 10 15 reps Muscles targeted: Pecs, triceps, front deltoids, core & hip flexors Instructions You will need to adjust the height of the straps to suit your strength level.

If you cannot do this, please raise the height of the handles until you build more strength. At the bottom of the movement, pause for a second before pressing back to the top.

7 Exercise 4. Push-up Sets: 3 x reps Muscles targeted: Pecs, triceps, front deltoids, core & hip flexors Instructions You will need to adjust the height of the straps to suit your strength level. Lower (as a starting point is harder) Once settled with your hand position ad the body is stable, lower yourself down until your chest is roughly level with your hands. If you cannot do this, please raise the height of the handles until you build more strength. At the bottom of the movement, pause for a second before pressing back to the top. Keep your body arrow straight, by using your core muscle. You MUST avoid collapse. Continue the sequence until you have completed your set (10-15 repetitions). Note: This exercise would be best superset with one of the lower body exercises; Stork Lift / Singleleg. Cycling relevance Again, upper body push / pull strength is very important for out of the saddle cycling. The strong core involvement in a push up will also help to build dynamic stability, improve the riders position on the bike and improve the capacity to resist fatigue on longer and hilly rides.

Exercise 5. Dynamic (cycling) Core Sets: 3 x 15 reps (5 on each leg plus 5 with both legs together = 15 reps) Instructions Muscles targeted: The full set of abdominal core muscles, hip flexors.

returning it to the start position. Then repeat for the right leg. After completing one movement for each leg, draw both legs up at the same time before lowering them back to the start position.

8 Exercise 5. Dynamic (cycling) Core Sets: 3 x 15 reps (5 on each leg plus 5 with both legs together = 15 reps) Instructions Muscles targeted: The full set of abdominal core muscles, hip flexors. With the suspension straps in a low position, insert your feet so that you are in a push-up position Once settled, hold your core and then draw you left knee up towards your chest before slowly returning it to the start position. Then repeat for the right leg. After completing one movement for each leg, draw both legs up at the same time before lowering them back to the start position. Continue the sequence until you have done five of each, 15 repetitions in total. If you lack the strength to move both legs, just do the single leg movements, until you improve. Note: This exercise may be superset with any of the other exercises in the plan Cycling relevance Dynamic core stability may be the most important aspect of building both an efficient riding position and producing balanced muscle activation (and therefore reducing back pain). A strong core creates the perfect foundation from which your cycling muscles act and without it you ARE giving away power. In addition, the hip flexors are critical for a strong up-stroke and one of the most under-utilised muscles for cyclists. Improving your dynamic core strength will make a dramatic difference to both your cycling performance and comfort on the bike.

9 Strength and Conditioning Plan for Cyclists Quick Reference Guide Exercise 1. The Stork. 3 x 10 to 15 on each leg Exercise 2. Pull-ups.3 x 10 to 15 reps

10 Exercise 3. One-legged Squat. 3 x 10 to 15 reps on each leg Exercise 4. Push-up. 3 x 10 to 15 reps Exercise 5. Core. 3 x 15 reps (5 each leg + 5 with both legs together = 15 reps)

BODYWEIGHT EXERCISE TRAINING BASICS

BODYWEIGHT EXERCISE TRAINING BASICS unique-bodyweight-exercises.com The reason this bodyweight exercise program is so effective for weight loss or a combination of strength, stamina, definition and fitness