Posted on July 08, 2015 by Jenny Cromack
Photo By Sam Javanrouh taken from www.flickr.com
Cycling is a sport based upon lower limb power, and also an ability to sustain this power over given distances. This means when training for cycling we need to ensure we train this power, but also the ability to tolerate lactic acid build up. When looking at cycling workouts it is important to focus on exercises which develop strong, powerful legs for cycling but these movements need to be supported by a strong core, therefore the multi-joint exercises in this workout will help build a strong supporting core.
Part of the basis of this cycling workout is to start with an exercise to create some lactic acid build up then introduce a power based exercise. The final tri-set aims to add some intensity combining upper and lower body with core for all around support when on the bike.
Many cyclists will often neglect performing cycling workouts in the gym, in favour of always hopping on their bikes instead but to be a strong, powerful cyclist it is essential you compliment your time on the bike with some cycling workouts in the gym. Try introducing this cycling workout into your weekly routine 1-2 times per week.
Warm Up Circuit:
3 sets, 6 reps, 15 secs between each exercise, 1 minute between circuits.
A1. Barbell Glute Bridges (Shoulders on Bench)
A2. Squat Jumps
A3. Dynamic Lunges
A4. Burpee
Resistance Section
A1. Back Squat: 3 sets, 12 reps, 3010 tempo
A2. Box Jump: 3 sets, 6 reps, X0X0
B1. Off Box Reverse Lunge: 3 sets, 12 reps (each leg), 2010 tempo
B2. Single Leg Hops (for distance): 3 sets, 6 reps (each leg), X0X0 tempo
C1. Single Leg Deadlifts: 3 sets, 12 reps (each leg), 2010 tempo
C2. Kettlebell Swing: 3 sets, 6 reps, X0X0
D1. Plank: 3 sets, 30-45 secs
D2. Renegade Row: 3 sets, 10 (each hand), 1010 tempo
D3. Kettlbell Squat + Press: 3 sets, 12 reps, 1010 tempo
Cardio
Spin Bike Pyramids: Work (standing high gear) / Rest (seated low gear)
60/30, 50/25, 40/20, 30/15, 20/10, 30/15, 40/20, 50/25, 60/30
Try this cycling workout 1-2 times per week and see how your performance on the bike improves.