Equipment free training
Great for - All lower body muscles, especially hips, quads and hamstrings.
Training time: 3 sets of of 10 with 45 second breaks
Great for - Stretching building strength through the lower part of your body, engaging all the core muscle groups.
Training time: 3 sets of 60 seconds.
Great for - Quads, hamstrings and knees. Helps increase flexibility and athletic movement.
Training time: 3 sets of 10 reps with a 90 second rest between sets.
Great for - The whole body. An exercise that trains muscles and joints, and also raises your heart rate and burns calories.
- With your feet shoulder width apart, squat down your hands on the floor in front of you.
Training time: 3 sets of 10 with 60 second rests between sets.
Great for- The muscles required to hold a low, comfortable position on the bike, such as the glutes and abdominal muscles.
Training time: 3 sets of 15 reps with 60 second rest between sets.
Great for - working the often overlooked oblique muscles, and improves posture and flexibility.
Training time- 3 sets of 10 reps with 60 seconds rest between sets.
Equipment based training
Great for- legs, back and core muscles. It also helps develop overall muscle strength and power.
Training time: 4 sets of 8 reps with 45 second rests.
Single- Leg Deadlifts
Great for - working your hamstrings, glutes, ankles and the core muscles.
Training time: 3 sets of 15 reps with 60 seconds rest between sets.
Great for - Endurance and developing your pedal stroke.
Training time: 3 sets of 15 reps with 90 seconds rest between sets.
The Palloff Press
Great for - Perfect for long rides, developing hip stability and improving spinal support and core muscles
Training time:2 sets of 10 reps with 30 seconds rest between sets.
Great for- Fast-twitch muscles for springing and sharp bursts of speed. Also helps develop strength and power.
Training time: 3 sets of 6 reps with a 90 second rest between sets.
Exercise Bike Workouts
Each of these programs focus on a different part of the cycling training. We recommend committing to one of these workouts twice a week, and allow one day of rest between workouts. Also it is vital you warm up for 10-15 minutes and have a 10 minute cool down.
Great for - improving your power, speed and recovery from repeated hard efforts.
Pedal fast, although make sure to remain on easy gear and with a high a cadence as possible throughout.
Total time: 47 -59 minutes
Great for - responding to and developing strength for hill attacks.
Simulate a hill by raising the bike’s front wheel or by adding the necessary resistance.
Great for - simulating the rigorous demands of racing.