Posted on June 27, 2018 by Kate Halsall
It’s that time of year again when I enter a 60 mile sportive and hop on my bike in a panic that I need to start training for it! If you’re planning to do any distance on a bike, it is important to compliment this time out doors with a resistance workout. When looking at cycling workouts it’s important to focus on exercises which develop strong, powerful legs, but also to support these movements with a strong core. So here’s a great cycling workout without a bike to get you/me cycling ready!
Warm Up
As I’m going to be doing glute work, it’s important that I activate my glutes and lengthen/stretch my hip flexors. So I warm up with 3 sets and 10 reps of the following:
- Glute Bridges
- Clams
- Dynamic Lunges
I love training heavy-ish. It also means I don’t have to do too many reps! I’m sneaking the tyre into this workout because I’m prepping for our charity tyre flip on the 11th August; plus it’s great as a type of deadlift. I’m looking at 4-5 sets, 8-10 reps.
Round 1
- BB Back Squats
- BB Clean & Press
- Tyre Flip
- KB Swings
Round 2
- BB Front Squats
- KB Single Arm Clean & Press
- BB Romanian Deadlifts
- Box Jumps
Round 3
- BB Reverse Lunges
- DB Renegade Rows
- Assisted Pull Ups (only because I can’t do unassisted ones!)
Only three exercises this round because quite simply, I’ll be knackered!
As always, as there are individual rounds, you can pick and chose as you like. Add some rounds or exercises into your existing routine or do them all. Totally your choice! Enjoy.