Single leg stability arc
- Place 5 cones in a semi-circle around you.
- Round 1 – start with one foot on a stability disc in the middle; lean forward and touch each cone in order, placing other foot down as a counter balance if needed. Repeat with both legs.
- Round 2 – remove disc and stand on ground instead, and this time keep other leg off the floor the whole time.
- Complete 1-2 sets, maintaining good posture.
Muscles used
- glutes, quadriceps, hamstrings, gastrocnemius, soleus, hip adductors
How will this help you on the bike?
- great way to build a strong base for all your riding muscles and improve overall balance
- also conditions joints, ligaments and tendons in the legs
Kettlebell Swing
- This move is all about the hips.
- Stand with even weight on both feet, knees slightly soft.
- Hold kettlebell with 2 hands and swing down between legs, then back up to shoulder height – until arms out straight – thrusting hips forward in one smooth motion.
- Keep a relaxed grip on the KB throughout.
- For an added challenge use one handed grip only
- Complete 12-15 reps with 2 hands, or 8-10 one handed.
Primary muscles used
- quadriceps, glutes, deltoids, rectus abdominus.
How will this help you on the bike?
- builds maximal power for those key moments when you need it – sprints and attacking on a climb 🙂
Goalies
- Hold a Med ball at chest height.
- Step onto a box or step, and – with a smooth forceful movement, push the ball above your head, whilst at the same time bringing the opposite knee across your body and up.
- Finish on tip toe of foot on bench.
- Step back in controlled way, and repeat other leg.
- Complete 12-15 reps on each leg
Primary muscles used
- quads, glutes, gastrocnemius, soleus, deltoids, triceps, pec major.
How will this help you on the bike?
- builds strength all over and specifically fires up the muscles around the pelvis and core (standing on one leg with a load overhead) so great to help when supporting your upper body weight on the handlebars.
Suspension cable pull-ups
Alternative option to – Dumbbell Bent Over Row – see Page 2 below.
- Attach your cable to a secure roof beam or post.
- Hang off with both hands, arms slightly bent. Legs out straight.
- Engage core and breathe in; breathe out as you pull up.
- Slowly lower back down as you breathe in, and repeat.
- For an extra challenge lift one leg.
- Complete 12-15 reps, or until fatigue.
Primary muscles used
- latissimus dorsi, biceps
How will this help you on the bike?
- builds the muscles (in the back) you will rely on every time you ride, to support your body to deliver power through the pedals.
Med Ball Push-ups
- Start on knees as with a standard push up.
- Place one hand on med ball and other one on floor.
- Focus on keeping your back straight and flat.
- Lower yourself down as you breathe in, push up and breathe out.
- Complete 12-15 reps, or until fatigue.
Primary muscles used
- pec major, triceps
How will this help you on the bike?
- closely mimics your position on the bike when gripping the handlebars and builds essential strength in upper body and torso
- using a med ball will increase range of motion and flexibility in the shoulders
Swiss Ball Wall Squat
- Start with swiss ball behind lower back.
- Aim to sit back and down through heels, rolling hips underneath ball, drawing knees back (no weight through toes).
- Inhale down/ exhale up.
- Engage core.
- Complete 12-15 reps.
- (Narrow post only used in video for demo purposes – a wall or wider post is recommended)
Primary muscles used
- quadriceps, glutes
How will this help you on the bike?
- because the Swiss ball can roll in any direction behind you, this classic exercise helps to build strong legs and core (switching on lower abdominal stabilisers and core back muscles); will therefore benefit those longer rides when fatigue is setting in
Click on Page 3, for 6 more strength exercises, to help you be a better cyclist!
