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25
February
2021

Basic Training week 2; Strength & Core

Week 2 of your Basic Training Program for winter cycling looks at ways to build strength and develop your core.

 by SportActive

 

 

In Week 1, we worked on endurance. Just as essential, possibly more so than endurance is to develop your strength and core. We cyclists, need good strength and core to avoid rocking in the saddle, becoming injured, and wasting energy.

The fact is there is no strong cycling without a strong core.

As with Endurance Training in Week 1, these exercises are based on cadence and the feeling of the gears. In case you missed it, Week 1’s Endurance Training can be found here.

If you want to try the Advanced TP, take a look at the first week here 

 

Standing on the Pedals

To improve your core, you’ll be standing on the pedals of your bike. There is a certain technique to this as outlined below:

  • Ensure your turbo trainer is stable.

  • Select a heavier gear than your current one. Should you stand with a light gear there is a chance your foot will drop which can cause crashes, injury, and disorientation.

  • When your dominant foot is at the ten past twelve position stand on it. The heavier gear should keep you stable.

  • Increase resistance so you can feel pressure under the pedals.

One of SportActive’s professional cycling coaches demonstrates correctly how you should stand on the pedals and mistakes to avoid.

 

 

 Your Schedule for Week 2 

  • Day 1,3 & 5 Strength and Core.

  • Day 2 & 4 Recovery

  • Day 6 & 7 Rest days 

 

Exercises for Strength and Core 

Strength & Core Training: 40 Minutes (Day 1,3 & 5)

 

  • 10 min. warm up: Take an easy gear and turn the legs at a cadence of approx. 80 RPM. Not too easy, you need to feel some pressure under the pedals.

  • First effort, 3 min 50 RPM:  Move up to a heavier gear allowing you to pedal standing. You need to feel strong pressure under your pedals. Standing, your heart rate will increase.

  • Recovery 5 min: Take lighter gear and sit down on the saddle; 80 RPM. Recover your breathing.

  • Second effort, 3 min 50 RPM: Same as effort 1. Heavier gear, out of the saddle

  • Recovery 5 min: Take lighter gear and sit down on the saddle; 80 RPM. Recover your breathing.

  • Third effort, 3 min 50 RPM: Same as effort 1. Heavier gear, out of the saddle

  • 10 min cooldown to finish; Same cadence and RPM as for the warm up 

Total time: 40 min. 

If you find it hard (or too easy) don't hesitate to change the number of efforts, up to a maximum of five. 

 

Recovery Exercise: 20 Minutes (Day 2 & 4) 

Take an easy gear and turn the legs at a cadence of approx. 80 RPM. Not too easy, you need to feel some pressure under the pedals. 

Working on strength and core will see considerable improvements to your cycling, greatly improving your confidence. 

Next week, we use anaerobic exercises to improve your cycling.

 

SportActive – Faster Fitter Stronger

 

 

  

 

 

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Categories: All topics, Cycling

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