Get stronger and ride faster by following these six simple, at-home strength training exercises for cyclists. Explained and demonstrated by Strength and Conditioning coach, Chris Peden.
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Please note: the strength training exercises discussed in this video are designed to improve your cycling ability when followed correctly. They should not be attempted without sufficient warm up. The best fitness gains will come from following each exercise properly, maximising your rest periods, eating properly before and after exercising, and consulting your coach or dietician if you have questions. This video is a guide only and does not constitute an a strength training plan written specifically for you.
00:00 Intro
01:58 Questions for Chris
03:54 Session Frequency
05:03 Exercise 1
07:40 Exercise 3
11:40 Exercise 5
12:57 Exercise 6
This interview was filmed at the Science 2 Sport lab in Girona, Catalunya, Spain; a cycling mecca that has been home to many professional cyclists including Ben O’Connor, Jack Haig, Esteban Chaves, Ryan Mullen, George Bennett, James Knox, Dorian Godon, Jay Vine, and at one point George Hincappie, Lance Armstrong and Tyler Hamilton. Girona is used for training for races such as the Tour de France, Volta Catalunya, Vuelta Espana, Paris-Nice, Giro d’Italia and more. Teams such as Bora-Hansgrohe, INEOS-Grenadiers, Israel-Premier Tech Pro Cycling, Human Powered Health, Soudal-Quick-Step, UAE Team Emirates and others use Girona for team training camps and rider testing.
9 Comments
Hahaha body weight exercices for strength training…. Go lift some weights
There are better exercises. For example, let's take Single arm row. I'm not even saying it's too low a load, but the problem is that the moment the arm is maximally extended forward, which means the target muscle is maximally stretched, the resistance is minimal. And we want exactly the opposite
I do twice/week upper body strenght training and 3-4h/week lower body strenght training. Almost everything body weight/lighter weight.
Work great for me, so far no injuries, no pain/sorness (doing ~12h bike/week aswell so my training load is extremely important).
For the deadlift I think single leg with low weight ( 2kg – 10kg ) is great and with the intention to focus on stability and pistol squat with a bench or a chair
Interesting. I've done similar exercises, over the years, but not to that extent. At 66, I just like to ride and enjoy the scenery. at whatever time of day that I choose. Around 25 miles is my normal ride. I'll try to incorporate some of these into my routine, which usually includes core exercises an the gym and some easy weight training. An excellent video, as always.
This is an exelent video thanks . I wish you can make a video about training for road race stage racing like 3 days of racing back to back 100km each day.
Hello my friend Tristan, I am Mohamed from Algeria🇩🇿🇩🇿🇩🇿 and I thank you for the efforts you make so that we improve our levels on bike Thank you ♥️ and I will continue to support you❤❤❤❤❤
I ask you to explain to us in the video the best tests to determine whether our level is improving on a bicycle ❤❤
this is a video I was looking for years…thanks mate