STRENGTH TRAINING FOR CYCLISTS

Planks are one of the simplest exercises in the book and one of the most effective at increasing core strength. Planks can be done anywhere and can be used year round. Planks target your shoulders, abdomen, and lower back. Lifting one leg can add a degree of difficulty to each set and further target the lower back. Start with hold times of 30-60 seconds per round and progress to 60-90 second hold times as you go through offseason training. Lunges are very cycling specific since they are worked one leg at a time, targeting your quadriceps, hips and hamstrings. It is highly advised to start without weight in order to practice good form. Two common mistakes with lunges are letting the knee extend beyond the leading foot and flexing the torso forward/ jerking it back during the forward and backward movement phases. Focus on higher rep ranges of 15-30 reps per set, with the goal of 3-5 sets. Leg lifts target the abdominals, and hip flexors. A simple variation includes placing hands overhead to target the upper abdominals. Perform 15-25 reps per set with a goal of 3-5 sets. The burpee is a great full body exercise. The movement involves all the major joints, and is intended to be performed with an explosive movement. Some variations can include adding pushups and a standing jump at the end. Focus on fast repetitions in the 10-20 rep range, completing 3-5 sets. Renegade rows are a full body workout that target similar muscles as the plank, with the addition of the upper back and arms. Rows will help build great endurance within your upper body. To add a level of difficulty, add a push up between reps. Perform 15-30 reps per set, taking 30-90 second rest between sets, with a goal of 3-5 sets. When speaking about power endurance, Kettlebell swings are the first exercise that comes to mind. Proper technique is important, so start with lighter weight and progress from there. Keep your core strong, back straight and thrust from your hips and lower body, propelling your arms and weight to swing forward. Kettlebell swings will target your quads, hamstrings and hips. Perform swings with an explosive movement and hold onto the kettlebell tightly! Begin in the 15-25 rep range with 1-2 minutes of rest between sets and 3-5 sets as a goal. Stop the set as soon as your form gets sloppy. Single leg deadlifts target the hamstrings and hips. Incorporating single leg exercises help correct muscle imbalances since each leg is forced to support the load independently. It is highly advised to start with light weight (20-40lbs) working 8-10 reps per set. Spend a few weeks to get the muscle to adapt to greater loads, and then start incorporating slightly more weight. Work with a straight or slightly flexed back, slightly bent knee and strong core. Perform each rep with a slow steady movement. Squats should be a staple in the offseason training regimen. Front squats work the hips, quadriceps and hamstrings and are great to use through your max strength and muscle endurance phases. Always start with light weight, building a base with higher reps (15-30) before incorporating heavy weight and always use a spotter to judge form and help with safety when lifting greater loads.