5 Strength Exercises and 2 Mobility Drills

These will increase Cycling power whilst reducing the risk of injury. The mobility drills are important to prevent back pain.

Perform 3 sets of 6-8 reps using a comfortable weight, over time build to 10-12 reps before increasing the weight and reducing the reps back to 6-8

Strength Exercises

Goblet Squats –  main muscle target – Quadriceps, Hamstrings and Glutes
With a Kettle bell held close to your chest slowly sit down onto an imaginary chair, keeping tall and strong through the movement. Keep back straight and core engaged so the weight doesn’t pull you forward, concentrate on driving the knees out during the squat phase.

Split Leg Plank – Core stabilizers – 2 sets of 60 seconds.
Lie face down with feet wider than shoulder width apart, lean on elbows keeping shoulders, hips, knees and ankles in line, lift leg 6 inches up behind you to a count of 5 and down to a count of 5. Alternate legs until time runs out and your minute is up.

Straight Leg Deadlift – main target – posterior chain
Stand with feet slightly wider than shoulder width, hinge at the hip to pick the Kettlebell up, keep back straight and core engaged, neck should be in line with back, lift from the core to raise up to a standing position before slowly lowering back to your starting position.

Bulgarian Split Squat – main muscle target Quadriceps and Hamstrings
Stand lunge length away from a bench behind you, hold a dumbbell in each hand, rest your right foot on the bench, bend at the front knee until your knee is parallel to the floor and your rear knee is almost touching the floor your knee shouldn’t go further forward than the right foot, keep back straight and shoulders relaxed. 6-8 reps then change legs.

Hamstring/Glute Bridge – Main muscles Hamstrings, Glutes and Core
Lie on your back with feet flat on the floor and knees bent, raise one leg pointing toes to the ceiling, Drive heel of the other foot into the floor, raise hips until they are level with knee and shoulder, pause for 3 at the top then lower hips back to the floor, 10 repetitions then change legs.

Mobility drills
These should be used after riding or a S&C session they will help to keep you supple and injury free allowing you to get out there and clock up the miles.

Founder Stretch
This mobility drill helps to stretch the Posterior chain muscles replicating the way we sit on a bike. Hold the Stretch for 15 second concentrating on taking deep breaths.
Start with legs wider than shoulder width apart. Pull you glutes back and lean your chest slightly forward, open up your chest by placing your arms down by your side engaging your upper back muscles hold for 10 seconds, slowly to the count of 10 raise both arms up above your head, pushing you glutes back slightly, this will give you back, glutes and hamstrings a complete stretch whilst stabilizing the core muscles.

Quadruped Thoracic Rotation Drill – 10 rotations each side.
Set up in the quadruped position on all fours hands under the shoulders, Knees under the hips, Place one hand behind the head, lift from the elbow and rotate the spine lifting as high as you can, look to the elbow as you get into the highest position, as you lower sit back onto your heels while repeating the rotation movement, keep alternating between being on all fours and sat on your heels. After 10 change hands.