While mountain biking isn’t for every body; rocky terrain, stream crossings, 3 feet drop-offs, etc – road cycling IS for every body! No matter where you live, you can always hop on your bike and pedal away! So how do you get in shape for the spring cycling season? Strength training!
It’s no secret that strength training makes you stronger. The secret is HOW to train specifically for cycling. Obviously you need a certain level of lower body strength and endurance to push the pedals down and forward – repeatedly. And you need core strength to shift your body weight and maintain balance over the bike. So, how do you do all that?
You start training by NOT using strength training equipment in the gym. Yes, I said “Don’t use the equipment”. Use elastic bands, Bosu balls, and your body weight. You want to train your muscles in a manner similar to riding your bike; to mimic the reality of how your muscles will work on your bike. Try this functional strength-training circuit for 6 weeks and see how you feel. You will increase your strength, endurance, balance, and core stability. I promise!
** Perform each day’s exercises in the order they are listed then repeat EVERYTHING 3-4 times. If you are just starting out, repeat each group only 2 times.
Monday
- Walking Bodyweight Lunges 20 reps
- Push ups 10 reps
- Crunches on stability ball 20 reps
- Lateral hops 20 reps (each side)
Tuesday
- Squats on Bosu ball w/ 5-lb dumbballs 15 reps
- Jump squats 5 reps
- Bicep curls w/ band 15 reps
- Lateral jumps (2 feet) 20 reps (each side)
- Torso twist w/ medicine ball 20 reps
Thursday
- Ball leg curls 15 reps
- Standing row w/ band 15 reps
- Overhead Tricep extensions w/ band 15 reps
- Plank pose; each side then front for 30 sec each
Friday
- Butt kicks (fast!) 20 reps
- Bent leg dead lifts w/ body weight or light bar 15 reps
- Medicine ball ab twists
- Overhead medicine ball crunches
Give it a try! It’s a great challenge to wake up those winter muscles. Spring cycling is here! Let’s go!!