Work of empowerment for the cyclist in gym

How can we improve the strength of our pedaling, and therefore, achieve a higher performance that we can then apply on two wheels?

 

 

Next our collaborator Personal Running It proposes a sequence of exercises that you could include in the preparatory phase for your first objective in your planning.

As you will see, these exercises affect the main muscles that participate in the action of pedaling:

- quadriceps

- glute

- twin

- femoral biceps

- tibialis anterior

(Without forgetting the importance of postural work that every athlete should take care of, practice the sport you practice, in this case with special emphasis on the lumbo-pelvic area)

Therefore, we will perform the following 5 exercises consecutively, with 30-40 '' work in each of them, resting approximately half of the work time. 

The first sessions we will carry out only 2 series, and as you get used to the strength work Increase the series until you reach 4. 

1) Half Squat:

 

2) Femoral biceps with medicine ball:

 

3) Bridge + glute heels with TRX:

 

4) Twin (with dumbbell on working side):

 

5) Horizontal split with TRX:

 

We hope once again that the advice and indications of Personal Running They are useful in your workouts. A greeting.