We love bang-for-buck training and this movement ticks all the boxes - strength, agility, speed, power... the list goes on.
At Fit4Racing we have been training riders such as Adam Brayton, Jack Reading and Meg Whyte for some time, but in the background we have also been helping weekend warriors just like you improve their fitness for riding and racing. With combinations of specific movements and high-intensity training, it is possible to increase your on-bike performance dramatically with minimal time in the gym. Understandably not everyone wants to be in a gym, especially when they could be out riding, however, this exercise can be done anywhere and won't take much time at all. Try it for 3-4 weeks and see for yourself, you have nothing to lose and all of the gains to gain.How to prepare for this movement:
- Warm up by increasing your heart rate and get the blood flowing with 5-10 minutes static bike, jogging or low impact movement.
- Perform 10 air squats followed by 10 front step lunges on each leg.
- Pay attention to any areas of tightness or pain, if in doubt do not continue and seek the opinion of a professional.
- Once you are happy you are ready, complete 1 set of 8-12 reps each leg on the floor before adding any height.
- Increase the height of the target appropriately for your ability.How to make the most of it:
- If you ride on the weekends rest on Monday and perform this exercise on Tuesday or Wednesday each week for 3-4 weeks.
- Allocate 20-30 minutes to allow for sufficient warm-up, execution of the exercise and rest time between sets.
- Perform 3-4 sets of 8-12 reps each of the sessions.
- Each week try to increase the height of the target, if you don't feel safe doing so increase the number of reps.Added bonus:
While you are committed to this for 3-4 weeks it's a great time to add some core work also. Try 3-5 sets of side plank for as long as possible each side each time you train.
We are proud to be able to provide free information to riders of all levels. Riding your bike is amazing, we want to make it even more enjoyable by opening your eyes to other modalities of training, and in doing so, increase your on-bike performance, injury prevention and love for the sport.