Combined COMPEX and Roller Training

Augusts 10, 2015Updated on August 10, 2015

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Using COMPEX while doing a voluntary movement can help us achieve an improvement in our performance

In this article our collaborator COMPEX tells us how to carry out a combined training to improve our performance on the bicycle.

The program will depend on the specialty of cycling that you practice, since it is not the same a "pistard" that performs speed tests in the velodrome, that a cyclist who performs long distance marches. For those who are more of the second case than the first one we recommend the Strength Resistance program.

Once we have chosen the program, what we have to be clear is that although it is clear that the main engine in pedaling is the quadriceps, we should not forget the other muscle groups that allow us to perform the action of pedaling, and therefore, it is true that we must prioritize the quadriceps but without forgetting the ischia, binoculars and buttocks as main muscle groups that allow us to pedal in a coordinated way.

Warming phase

Before starting work, it is important to warm up well. So we recommend some 20 'of agile and progressive pedaling, even finishing with a few changes of pace, to make a good warm up. Therefore, the warm-up phase of the program can be skipped, since this step has already been done.

Work Phase

Once we have done the warm-up, we look for the intensity of work, which should be as high as possible but that allows us to perform the pedaling, since if we give it the maximum bearable intensity, as indicated in the manual to perform isometric work, surely we will not it will be possible to pedal. Therefore, the maximum intensity that allows us to perform the action. Once we have found this intensity, we begin the work.

The Compex programs know that they have a contraction phase followed by a relaxation phase. Well, in the contraction phase we load development and maintain a cadence of about 60rpm. When the contraction ends we remove development and pedal agile and so on.

The first time you do the exercise, we recommend doing 10-15 contractions of the Compex, no more, since the first sessions usually involve some important stiffness. Little by little, increase the number of repetitions as well as the intensity of work.
We will repeat this procedure with the other muscle groups that we have named above.