Cycling Strength Level 3

Pre-ride Exercises

Designed to 'release' tight / tender areas in muscles, mobilise joints, highlight joint restrictions & dynamically 'warm-up' muscles & their neuromuscular pathways

Ball hip Release (release internal hip rotators)
60-90 sec

Place the ball on the meaty part of the tissue just below the bony element of the lateral hip.
Keep the bottom leg straight and adjust the body to target the sensitive tissue.
Focus on breathing and relaxing over the ball.

Hip CARs
3 reps per leg 5:5 tempo

Post with a strong outside arm, keep the trunk still and minimise any compensatory movements

Cycling Strength Exercises

Designed to increase power output and build muscular robustness to help reduce injury.

Back Leg 90/90
60 sec passive

Open the shoulders to align the sternum with the back knee
Breathe into the belly and focus on relaxing the hip

Dynamic Pelvic Rock (Hamstring / Hip Flexor)
10 reps per leg

Cat Cows (Segmental Spine Mobilisation)
3 reps @ 5:5 tempo

90 degrees at hip and knee, arms straight stacked under shoulders
Start in Cat stretch (head down , ribs away from the floor and pelvis tipping back
Imagine the pelvis is a bucket of water, slowly tip water out of the front the bucket pulling the spine into extension, focus on each segment and move slowly

Activation Exercises

Designed to run those normally subconscious neuromuscular pathways with some conscious over-riding, in order to normalise / refresh / restore correct movement patterning

Small Band Crab Walk (in tuck)
10 left 10 right @1/1/1, 3-4 sets

Band can either go just above or below the knee
Shin angle needs to remain vertical leading with the knee and foot together
Drop into 1/3 squat and maintain position throughout focusing on strong core engagement

Monster Walks
10 forward 10 back @1/1/1, 3-4 sets

Band can either go just above or below the knee
Shin angle needs to remain vertical leading with the knee and foot together
Step forward 2 inches then the back leg 2 inches to maintain band pressure throughout

Dead-bug (Lower Limb)
6+ reps per leg @2/1/2 tempo, 2-3 sets

Breathe in, draw ribs towards the floor, engage the core and hold
Straighten one leg at a time at 45* angle squeezing the quad and compressing the core
Ensure the small of the back maintains contact with the floor as you alternate legs

Cycling Strength Exercises

Designed to increase power output and build muscular robustness to help reduce injury.

High Bench Step-Up
6-12 Reps @ 1/1/3, 3-4 sets

Feet hip width apart, place one foot on a box or step keeping weight over the front leg
Maintain a strong spine and a straight back leg throughout

Captain Morgan (Adductor)
6 -12 reps @1/2/1 tempo, 3-4 sets

Create a straight line from you head to your heel of your top leg
Draw ribs in, engage core and glutes
Lift hips pushing from elbow and bottom foot, establish correct position then draw bottom knee towards chest, hold then return

Captain Morgan (Abductor)
6 -12 reps @1/2/1 tempo, 3-4 sets

Create a straight line from you head to your heel of your top leg
Draw ribs in, engage core and glutes
Lift hips pushing from elbow and bottom foot, establish correct position then draw top knee towards chest, hold then return

Copenhagen (Advanced)
6-12 Reps @1/2/2 tempo, 3-4 sets

Place top foot on the bench
The bottom leg should be straight and aligned with top leg
Create a straight line from you head to your knee of your top leg
Draw ribs in, engage core and glutes
Lift hips pushing from elbow and bottom foot, establish correct position then draw bottom leg to the bench, hold then lower

Copenhagen Isometric (Advanced)
10-30 sec, 3-4 sets

Place top foot on the bench
The bottom leg should be straight and aligned with top leg
Create a straight line from you head to your knee of your top leg
Draw ribs in, engage core and glutes
Lift hips pushing from elbow and bottom foot, establish correct position then draw bottom leg to the bench and hold

Supine Single Leg hip Extension
6-12 reps @1/2/2 tempo, 3-4 sets

Place the base of the shoulder blades on the bench, tuck chin and look down the line of the hips
Lift one knee to 90 degrees and hold throughout
Loaded leg should be bent at 90 degrees with the pressure driving through heel on the up phase, focus on glute contraction
Keep pelvis level and core engaged throughout

Slider Hamstring Curl (Intermediate/Advanced)
6-10 reps @3/3 tempo, 3-4 sets

Place heels on the slider with toes pointing up, feet hip width apart
Start with knees bent at 90 degrees, lift hips an inch off the floor and hold
Slowly straighten the legs maintaining consistent pressure through the slider
Pull from the heel and focus on contracting the hamstring as you return to start position

Nordic Curls (Intermediate/Advanced)
3- 10 reps @4/0/1 tempo, 3-4 sets

Either use a partner to hold ankles firmly or a squat cage and bar to anchor heels
Place band under the armpits
Keeping thigh angle vertical hinge from the hips while maintaining a straight spine throughout
Range is reached when either the spine begins to flex or nose touches the floor

Biering-Sorenson Isometric
20-60 sec(target time then progress to plate load), 1-2 sets

Place a weight at one end of the bench or use a partner to hold your heels
Align hips with end of the bench
Wrap feet under the bench or use a partner to assist
Pull ribs in, engage core, lift hands and hold position
Focus on glute contraction

Hollow Body Plank
15-60 sec (target range), 2-3 sets

Elbows at shoulder width with forearms parallel
Top of the foot in the floor at hip width apart, squeeze glutes and draw ribs away from the floor compressing the ab’s
Pull feet and elbows together

Hanging Knee Raises
6-15 reps 1/2/1 tempo, 3-4 sets

Hold the bar with hands no narrower then shoulder width, depress the scapular and hold
Squeeze legs together, draw knees to chest compressing the hips and core
Return to bottom position keeping legs slightly in front of the torso

Hanging Garhammers
6-15reps 1/2/1 tempo, 3-4 sets

Hold the bar with hands no narrower then shoulder width, depress the scapular and hold
Squeeze legs together, draw knees to the start position of 90 degrees
Compress hips and core drawing knees to chest then return to 90 degrees

Reverse Inch Worm
3-8 reps, 3-4 sets

Feet hip width apart
Hands shoulder width
Keeping arms and legs straight walk out through the feet to a full body bridge
Squeeze glutes and core to stabilise the trunk at end range
Now roll through the shoulders keeping arms straight as you compress through the hips to return to the pike position

Sled Push
use available space at gym, 30-60sec efforts, 3-4 sets

Drive with glute activation
Maintain a strong core throughout exercise

Wall Knee Press (in tuck)
30 sec isometric, 3-4 sets

Feet hip width apart, place block or roller against the wall lightly pressing unloaded knee against it
Lift knee slightly to elevate hip line 1 inch higher on the wall side, this should help to engage the lateral muscles of the loaded hip
You should not be leaning into the wall, maintain only light contact to ensure you are controlling your position through the loaded leg and core stabilisers

Stretches

Designed to restore muscle sarcomere lengths post exercise & gain extra range especially when muscles are fatigued.

Passive Bent Calf release
2 mins per leg, 1-2 times

Pigeon (Advanced)

2 min stretch, 1-2 times

Pay attention to your angles, they will greatly affect the quality of the stretch
Ensure the hips and both knees are 90 degrees with shoulders square to the front leg
Keeping the spine straight pull forward to increase the stretch

Double Groin
10 rocks 3:3 tempo

Place cushion or yoga blocks
Breathe out and sit hips away keeping spine straight, then rock forward tucking the hips while breathing in