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Cycling Strength Level 1

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

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

Glute PRL (Passive Range Lift-off)
5 x 5 sec isometric holds per leg, 2-3 sets

  • Hollow core by drawing ribs away from the floor

  • Avoid moving the hips laterally when lifting the leg

Modified Star Side Bridge (Beginner)
15 sec +, 2-3 sets

  • Bend bottom knee at 90 degrees

  • 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 knee, establish correct position then elevate top leg and hold

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

Foundational Cycling Strength Exercises

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

Ben Neppl
Ben Neppl doing Glute Med strengthening

Wall Knee Press
30 sec isometric, 3-4 sets

  • Feet hip width apart, place block, ball 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

Single leg Sit to Stand
3-10 reps @3/1/1, 3-4 sets

  • Maintain ankle, knee and hip alignment of the loaded leg

  • Keep hips level, core and glutes engaged

Straight Leg Knee Lock Hip Extension (hamstring)

5-10 reps @1/5/1 tempo, 3-4 sets

  • Drive from the the loaded heel keeping pelvis level and core engaged throughout

  • Avoid flaring of the rib cage

Bridge with Lateral Band

10-15 reps @1/3/1 tempo, 3-4 sets

  • Drive from the heels & lift pelvis as high as possible

  • As you lift your pelvis move knees outward against the resistance of the band

  • The power should be predominantly felt through the glutes. if not, squeeze your butt cheeks together as you lift

Hip PRH (Passive Range Hold)
1-3 reps of 5-10 sec, 3-4 sets

  • Use an anchor point such as a door frame, rail or wall to support the trunk position

  • In a half kneel position place appropriate block height under the foot (appropriate height is established by lifting the knee as high as possible without compensating through the torso. Take note of the height then place a block or books under the foot to that height) This gives you the start position

  • Take a breath in, brace firmly then lift the foot off and hold for 5 sec

  • Repeat for chosen reps

Stretches

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

Hip flexor and Quad release
2 mins, 1-2 times

  • Use dowels to keep the frame strong

  • Maintain a vertical line from back knee to the shoulder

  • Draw the ribs in and squeeze the glute

Front Leg 90/90 (Beginner)

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

Short Arm wall chest stretch
60 sec each side, twice

  • 90 degrees at the elbow, keep spine straight and ribs set

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