Floor Exercises
Not all efforts for improving your cycling has to be on the bike. Sometimes we can’t train for a particular reason, or don’t have as much time to train as we would like.
The floor exercises are designed to impose as little as possible onto you time and life. All exercises can be completed on the floor in front of the tv so you can do a quick set when it suits you. A set should take you less than five minutes and the complete routine as little as fifteen minutes.
The idea behind these exercises is to build strength into muscle groups that are beneficial to cyclists.
Squats: A cyclists best friend, builds strength in major cycling leg muscle groups, complementing your SE and maintaining your strength during your program. By using single leg squats we are ensuring that you do not become over dominant in one leg helping you maintain balanced stength.
Sit ups and leg lifts: Core building, builds your core strength muscles that enable you to ground your strength and deliver it effectively to the pedals. Core strength is also a great way to stop you getting a sore back when riding.
1) Single Leg Squats - Instructional Photos and Videos
2) Double Leg Squats – Instructional Photos and Videos
3) Leg Lifts- Instructional Photos and Videos
4) Sit-ups - Instructional Photos and Videos
Session Details:
The aim of the three types of floor exercises are to cater for athletes of different strength. They are not designed to be too strenuous, but need to be done regularly. Start at beginner unless you are finding it way too easy and progress through so that by the end of the program you have advanced to at least one level higher.
Beginner:
25 reps of squats (warm up, do once)
10 reps single leg squats (left)
10 reps single leg squats (right)
20 sit ups
10 leg lifts
Repeat 3 times (less warm up)
Intermediate:
30 reps of squats (warm up, do once)
15 single leg squats (left)
15 single leg squats (right)
30 sit ups
15 leg lifts
Repeat 3 times (less warm up)
Advanced:
40 reps of squats (warm up do once)
20 single leg squats (left)
20 single leg squats (right)
40 sit ups
20 leg lift
Repeat 3 times (less warm up)
