Cycling season is about to start again so now is the time to do a bit of ground work so you hit the ground running when the longer evening and cycle-friendly weather hits.
We’ve put together a few key exercises to hit the right muscle groups. Technique is vital for these exercises to avoid injury, first and foremost, and to make sure that you get the best results from each exercise and we just happen to teach technique brilliantly!
TRX Hamstring Curls
Hamstrings come under a lot of strain at each and every stroke and these curls target the hamstrings and glutes like no other exercise.
Lunges are very cycling specific since they are worked one leg at a time, targeting your quadriceps, hips and hamstrings. We’d recommend starting without the kettlebell/weight until you get the technique 100%.
The plank targets your shoulders, abdomen, and lower back. This brings the much-discussed core into play which in turns strengthens your entire physique, allowing your cycling muscles to concentrate on doing their jobs.
Again technique, technique, technique as when done badly this can put unnecessary strain on untrained muscles and lead to injury.
Barbell Deadlift or Kettlebell Swings
When we talk power endurance, kettlebell swings are the first exercise that comes to mind. Start light and build up over time and the results will shine through. Kettlebell swings will target your quads, hamstrings and hips. hams, glutes, core.
Apart from their strength and conditioning benefits, Kettlebells Swings and Barbell Deadlifts also help develop explosive strength which is hugely effective for improving performance in any sport and allows you to put full power into effect quickly and recover quickly.
Squats should be a staple in your off-season training. Front squats work the hips, quadriceps and hamstrings and are great to use through your max strength and muscle endurance phases.
To find out about pre-season training at Kettlebells Ashbourne drop us a line.