ISSUE
#37
INSIDE
THIS ISSUE...
-
"Mountain Biking & Cycling:
Strength Training for Performance"
-
"Home Workouts"
1
- RESISTANCE TRAINING TO PREPARE YOU FOR SUMMER CYCLING
Increasing
leg strength through resistance training will help anyone
improve cycling performance. Clients have told me that by
developing greater hamstring strength they have had more
power when climbing hills (a skill that separates the elite
from the rest of the pack). Here are some suggestions for
a cycling-based resistance training program.
Follow
the routine for about 4-6 weeks and then you can begin to
learn more sport-specific advanced exercises such as the
single leg exercises (lunges & step-ups) and also the
squat.
LEG
training
-
ease into leg training or the muscle soreness that will
follow will severely interfere with your endurance training
:
at first this may mean only 1 set of 10-12 reps (for each
exercise) and then build
up to the recommended volume (below)
-
train legs 1-2 times per week
-
warm-up with the general "5-minute cycle" and
a light warm-up set
-
stretch your legs (hamstrings, quadriceps, and calves/Achilles
tendon)
-
endurance training is recommended for after strength training
-
the tempo of each rep should be 2 - 0 - 1
(2
seconds eccentric, no pause, 1 second concentric)
i.e. 2 seconds in down phase of Leg press
and 1 second taken to push it up
Leg
press
:
Feet shoulder width apart, but with the feet as close to
the top of the platform as
possible (to increase hamstring recruitment)
:
Lower the platform as deep as possible while maintaining
contact between the
lower
back and the seat pad
:
Work up to 3-4 sets of 8-12 repetitions over a 2-3 week
period
Hamstring
curls (Leg curl machine)
:
Work up to 3 sets of 8-10 repetitions
Single-leg
calf raises
:
Support yourself on a ledge on only one foot and raise up
as high as possible,
then lower your heel as far as possible
:
Start with your body weight & progress to using a light
dumbbell
(held in the one hand & use the opposite
arm for balance/support)
:
3 sets of 8-12
Low-back
extension (machine or back extension chair)
:
3 sets of 10
ABDOMINAL
MUSCLES
Like
any other muscle group, the abs should be trained only 2-3
times per week, and should use low rep ranges (8-15 reps
per set) as you want to make them stronger too!
Cable
crunch
:
Kneel facing away from a cable column, hold a rope behind
the neck and curl
the trunk forward.
:
This may be an advanced exercise but beneficial if you can
already do 25 or
more crunches from the floor.
Weighted
crunches
:
Hold a weight plate across chest during regular crunches.
UPPER
BODY
Not a huge performance variable although it will
be of benefit for bike control, especially for mountain
bikers. Start slow and use the same prescription as for
leg training.
Bench
press
:
Either machine or free weight.
:
The machine bench press is still a very effective exercise.
:
3 sets of 8-12 (for all upper body exercises).
Pulldown
or chinup
:
Use a shoulder-width grip with palms towards you (for lats,
biceps & forearms).
Decline
close grip bench press
:
Use the decline bench, and grip the bar about shoulder width
apart.
:
Trains the chest and triceps.
Seated
row (preferably a wide-grip on a wide-bar)
: Trains the upper back muscles. Try to begin
each repetition by bringing the shoulder blades together.
You
may want to add one shoulder exercise (press or cable lateral
raise), but the above routine is probably more than enough
for your training goals.
2
- HOME WORKOUTS: RESISTANCE TRAINING OPTIONS
Many
people don't have time to consistently go to the gym. So
I have put together some training options you can do at
home. The options include dumbbell workouts and exercises
that need no external resistance. I have provided many options
so that even a home workout can have variety.
Recommendations
for increasing strength and adding muscle mass:
2-3
sets x 8-10 repetitions (*plus 1-2 warm-up sets of 10 repetitions).
Choose
1 exercise from each pair.
LEG
WORKOUT
-*DB
SQUAT or *DB LUNGE
-*DB
DEADLIFT or DB STEP-UP (onto bench)
-WEIGHTED
CRUNCH (10 reps)
-TWIST
CRUNCH (15-25 reps)
CHEST
& TRICEPS WORKOUT
-*DB
FLAT PRESS or
*DECLINE DB PRESS
-DB
INCLINE PRESS
-DB
FLAT FLY or
DB INCLINE FLY
-LYING
DB TRICEPS or
OVERHEAD DB TRICEPS EXTENSION
BACK
& BICEPS WORKOUT
-DB
ROW
-CHIN-UPS
(if possible)
-DB
PULLOVER
-DB
CURL or DB HAMMER CURL
-REVERSE
CRUNCH
SHOULDERS
-*DB
PRESS or *DB LATERAL RAISE
-DB
BENT-OVER LATERAL RAISE
-DB
SHRUG
-LOW-BACK
EXTENSION
Next
is a bunch of leg exercises that will not require external
resistance. They challenge you for leg strength, endurance,
balance, and agility.
-
Warm-up with 2 sets of 15 repetitions of both full squats
and deadlifts
(do
not use any weight, BUT/ go through the entire range of
motion)
-
2-4 sets of 6-15 repetitions per exercise
-
Perform the exercises with the weak leg first to help correct
strength disparities
-
Choose one exercise from each group.
-
HIGH STEP-UP
-
FORWARD LUNGE
-
1-LEG SQUAT
-
1-LEG DEADLIFT
-
WIDE-STANCE DEADLIFT
-
LOW-BACK EXTENSION
-
LATERAL STEP-UP
-
DIAGONAL LUNGE
-
SIDE LUNGE
-
CROSS-OVER STEP-UP
-
STEP-UP + CALF RAISE
-
BACKWARD LUNGE
Push-ups
Finally,
the push-up is an upper-body exercise that is effective
at building upper-body endurance and moderate levels of
strength.
Technique
Palms
shoulder width apart, feet together, maintain neutral spinal
alignment (head, neck, and back straight). Bend elbows until
upper arms are parallel to the floor, then back return to
starting position.
Hands
wider apart = increased chest recruitment.
Hands
close together = increased triceps recruitment.
