Quickie Workout #72- Functional training to improve your cycling

Sunday, October 27, 2013

This weekend I was lucky enough to be in The Netherlands for #SPEX2013, a Spinning(r) conference.  One of the lectures I went to was taught by Javier Santin, from Santin Wellness Solutions in Spain.  We discussed a few exercises to help cyclists improve their rides. You will need an exercise band for this workout.  Dumbbells and a spot to perform box jumps would be handy too.

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.  Please consult your doctor before engaging on any fitness regime.

Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com)

Warm  up- 1 min mountain climbers, 1 min plank, 1 min burpees
1 min- Squat jumps (plyometrics to help train muscles for speed and power on attacks and switchbacks)
1 min- Overhead press at an angle- Bend forward at the waist with slight bend in knee.  Use an exercise band attached to something stable behind you.  Bring hands from sides of shoulders above head so that they touch each other (in the same plane as head).  Return to starting position. (strengthens shoulders and back)
30 sec each side- Side plank (develop your core so you can ride 'no hands')
1 min- Bear walk
1 min- Supermans
1 min- Bicyle ab exercises- slow and controlled with deliberate twists
1 min- Calf raises (helps with pedal stroke)
1 min each leg- Pistol squats (one-legged squat with a greater range of motion. You can build up to this)
1 min- Deadlift with dummbells, barbells, or even exercise band ( to build up your glutes and hamstrings)
1 min- Box jumps- if you don't have a box, stable step, or bench, just do jump squats again
1 min- Shoulder shrugs- holding weights or using exercise band

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