Ride Strong: Essential Conditioning for CyclistsTaking their lead from professional cyclists, keen cyclists are looking to add off-the-bike exercise to their weekly training to improve their cycling performance. Informative and accessible, this book gives a comprehensive overview of cyclists' biomechanical and anatomical needs for off-the-bike exercise and how to do it, focusing on three key elements: flexibility, core and strength. The book explains how the exercises can be implemented in your training throughout the season, as well as how cross-training can be integrated with cycling performance training. This book provides cyclists with a comprehensive reference of essential stretching, strength and core exercises. The exercises are selected to prevent common cycling related pain and injury issues, and to maximise cycling performance, with the benefit that all the exercises can be performed at home with very little equipment. |
Contents
| 6 | |
| 7 | |
| 10 | |
| 16 | |
2 Essential Stretches | 36 |
3 Essential Strength | 92 |
4 Essential Core | 152 |
5 Crosstraining | 214 |
6 Periodization and Planning | 246 |
| 280 | |
| 281 | |
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Common terms and phrases
abdominal muscles alignment areas arms balance bend benefits bent-over row bicep curl bike fit breathing cable machine conditioning programme core muscles core stability cross-training curve cycling performance cycling position cycling training cyclists dead lift develop dumbbell elbows engage ensure essential core exercises essential strength exercises essential stretches feel flexibility flexion floor foam roller focus forwards front front crawl glutes goal hip flexors horse stance hypermobile improve injury joints keep knee load lower back lumbar minute’s rest mobility move neck neutral spine pain particular pedalling pelvis Perform 8–12 repetitions Pilates plank poor posture post-exercise Pre-exercise Pre-stretch press-up primal patterns problems progress pulling push quads relaxed reps and sets riding rotation running saddle season seated shoulder split squat stiff strength and core strength training strengthening success formula swimming Swiss ball thigh thoracic spine trapezius tuck upper back upper body upper hamstrings upright variations weak weight yoga