12 Jun Off the Bike
Professional athletes do it and numerous global studies, over many years, have proven that strength training and mobility training off the bike significantly helps on the bike performance!
So, generally speaking, why do bike riders, only ride bikes?
When it comes to strength training for increased performance the bike, there is not one group of muscle that is more important to focus on than the other. All of the muscles of the legs and glutes play their part.
Additionally, one area less considered but crucial to strength on the bike is core strength.
If you choose to do off the bike strength training, for maximum benefit a training program should incorporate the muscles of the legs and the core at the same time and as often as possible.
Here are a few ways to spend your time, when not riding to get better when you are:
Squats focus on the gluteus, quadriceps, hamstrings, and core muscles. Power phase for a squat is similar to the power phase on the bike, both requiring hip and knee extension.
SINGLE LEG DEADLIFTS
These target the hamstrings, hips and lower back. Working one leg at a time will help correct muscle imbalances since each leg is forced to support the load independently.
These can be done with or without weights. These target the soleus and gastrocnemius muscles.
This plyometric move that strengthens your main lower-body muscles – glutes, quads, calves and hamstrings. Great for developing explosive Power
There are plenty of cost effective, pay per week gyms available for 24/7 access – even one gym session per week, replacing a bike session, will, in time assist in developing strength and power improving your in bike persuits
Cycle Collective studios have strength and conditioning areas to help each rider reach their maximum potential