Resistance training workout
Get strong legs and killer posture for explosive riding power.
Ride hard and fast with stronger leg muscles, better posture and overall conditioning. This workout is designed for strength and endurance, helping you to tone the whole body.
While lower body strength is obviously a key focus for cycling power, making some time for your upper body and core is also important for overall strength – and for reversing those hunched shoulders that so often come from being huddled over the handlebars.
For the best results, complete 1-2 resistance training sessions each week. This workout uses a combination of body weight, handweights and cable machines to provide resistance. Lots of single arm or leg movements are included to help improve your core stability.
Lower body workout
Lower body exercises help to build leg endurance and strength. The single leg exercises are also good for hip stability, which helps to power cycling.
Complete exercises as a circuit 2-3 times through. You might like to alternate lower and upper body exercises to help recovery and workout efficiency
1. Step ups (15-30 per leg)
Using a high box or bench, step up and down to work your leg muscles. For more intensity, add handweights.
2. Squats (15-30)
When you squat, focus on keeping your weight through your heels, with your toes light. Press your butt back as though you’re sitting down on a chair, chest up tall. Add handweights to increase the challenge.
3. Single leg squats (10-15 per leg)
This time as you squat, gently extend one leg forward, bending down with your back leg only. Keep your hip, knee and ankle aligned.
4. Knee raises (15-30 per leg)
Place one foot up on your box or bench. Push through that foot and use your glutes to raise the opposite knee so that your thigh is parallel with the ground.
5. Static lunges (15-30 per leg)
Take a large step forward so that your back heel comes of the ground. Keeping your posture upright, lower your body until your front thigh is parallel to the floor. Press back up through both feet.
Upper body workout
Choose a weight that allows you to complete 10-15 repetitions with good technique, becoming a challenge during last few repetitions. Complete all exercises as a circuit and repeat 2-3 times.
1. Single arm cable row (10-15 per arm)
Facing the cables, squat slightly with your butt out and chest tall. Pull weight towards your chest, squeezing your shoulder blades.
2. Push ups (10-20)
Complete on your knees or toes. Focus on engaging your core, avoiding your back sagging.
3. Single arm lat pulldown (10-15 per arm)
Stand up straight and tall, keeping your core engaged as you pull down with one arm.
4. Single arm chest fly (10-15 per arm)
Lie back on the bench with a weight in one arm raised up towards the ceiling. Keep a slight bend in your elbow as you lower the weight down, opening up your chest, then return.
Video exercises performed by @killerjules.
Workout provided by Kristin Lewis. Kristin is a former Australian U/23 Road Cycling Champion and the Managing Director of Life Personal Trainers in Adelaide. Find out more at lifept.com.au