Exercise to complement cycling?
broona
Posts: 414
Been cycling for a couple of years now, and I'd like to take it a little more seriously next year, so I'm looking to do some exercise alongside it to strengthen my core and help prevent injuries and fatigue.
Looking for things that aren't too time consuming and don't need too much equipment, I had initially thought of doing something along these lines a couple of times a week, any other input please - http://sportsmedicine.about.com/od/best ... e_test.htm and http://sportsmedicine.about.com/od/abdo ... orkout.htm
Looking for things that aren't too time consuming and don't need too much equipment, I had initially thought of doing something along these lines a couple of times a week, any other input please - http://sportsmedicine.about.com/od/best ... e_test.htm and http://sportsmedicine.about.com/od/abdo ... orkout.htm
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Thanks for the replies, I'll have a look through and set myself a couple of different routines so I can vary them and not get too bored, twice a week should hopefully be enough alongside riding the bike.
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Core strength training especially for cyclists. Lots of variation, never boring, no equipment. Perfect for you.
http://www.amazon.co.uk/Tom-Danielsons- ... 193403097X0 -
I recommend weight room work out for cyclers: http://www.enhancedfp.com/sport-specifi ... -cressey-i0
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Just ordered Tom Danielson's book, should be enough in there to see me through for a while. 0
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As above just cannot recommend this book enougth I am 48 years old and have had disc problems got this book and noticed great improvements in my core strength highly recommend.0
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Cycling squat (known as the 1 & 1/4 squat):
http://www.youtube.com/watch?v=GDgepz0aV4s
Actually the video shows good technique, slow on the down movement all the way until the calves touch the hamstrings. Very good for keeping your VMO strong which prevents knee issues, this will also work your core. I believe Sir Chris Hoy uses this.0 -
Hi There,
Thought i would throw in my two pence worth and tell you what i do.
Firstly i am no racer, I'm a keen amateur and have signed on for some sportives on my road bike and booked days at Afan and Bike Park Wales. Im 34, 6'7" and weight 100kg.
From November till February I cycle 3 times a week doing 2hr plus sessions keeping my heart rate in the region of 70-75% MHR using a Garmin HRM. I also Hit the gym 3 times a week, my sessions are Chest/Biceps/Core, Back/Legs/Core and Triceps/Shoulders/Core. I also threw in some swimming, running and yoga/pilates when i could. My routine faltered when i was busy or with family commitments but i always got back on it.
Now March is Upon Us i am still cycling 3 times a week but I'm including higher HR efforts, so still 2Hr plus but including blocks of 20min at 80-85% MHR and I'm also doing 1Hr Hill Climbs. A lot of this work is done on the turbo. I am still doing my Gym routine but whereas i was doing bulk up strength work i am now in the endurance/power phase. Lifting less but more times and quicker.
On a self analysing scale i feel good, look good, and have never felt this strong on a bike.
My Leg Exercises include Lunges, Squats, Leg Press, Leg Curl and Leg Extensions, Dead Lifts, Calf Raises, Back Leg Swings all at 30-40 reps. This helps you deal with fatigue and builds endurance fibrous muscles.
Good luck with your training.MTB Trek 4300 Disc 1999
Road Rose Carbon Pro RS Custom
Canyon Spectral AL 7.9 29er0 -
broona wrote:Been cycling for a couple of years now, and I'd like to take it a little more seriously next year, so I'm looking to do some exercise alongside it to strengthen my core and help prevent injuries and fatigue.
Looking for things that aren't too time consuming and don't need too much equipment, I had initially thought of doing something along these lines a couple of times a week, any other input please - http://sportsmedicine.about.com/od/best ... e_test.htm and http://sportsmedicine.about.com/od/abdo ... orkout.htm
I do a Kettlebell Workout in off-season. It gives me a more holistic approach to weight training. You can train with them for strength, endurance, Core strength, explosive power, stabilization and more. It also helps me with the grip strength and that is good for riding in heavy terrain.
Here is link for a Free Mini Course:
http://www.KettlebellWorkoutRoutineProgram.com
Hope that helps.
Jiri0
