‘Hey coach, I am an older cyclist, but I was wondering if I should I add weight training to my programme?’

Last week I shared info about strength training and how you should be including some form of strength work (not necessarily weight training) into your programme.

Today I want to talk about the best exercises for you as a cyclist.

Create the BALANCE between the muscles at the joints.

You are now aware that you need to work on balancing the work placed all the muscles that work through the joints involved in cycling. Muscles can only pull the joint, so they need that partner muscle to pull the muscle back into place.

Do Not Focus on mimicking cycling movements.

So, what do I do coach?

I want you to create a routine using either body weight, TheraBand’s or light weights where you can carry out GROSS movement exercises.

Hahahaha what the heck is that coach, all my movements are gross!

Ok, it just means large muscles (and lots of muscles)

I do not want you isolating muscles in exercises. E.g. bicep curls, legs curls etc.

These exercises are great for building specific muscles BUT you do not want isolated muscles targeted. As a cyclist you want the joints impacted by as many muscles as possible. This is what increases stability and strength.

I will share soon some complex movement drills that you can add to easy drills but in the meantime think of these 6 superstar exercises in the world of strength and stability.

Squat

Dead Lift

Bench Press

Seated/Standing Row

Press-Up

Dynamic Plank

The Bench Press and the Dead Lift do need some equipment, but the others can be done with your own body weight!

You can start right now and create a 3 min workout!

You can do that workout every day or at least 5 days a week for 90 days. You can add reps and sets to it every 4 weeks.

HOLY CRAP, before you know it you will have done 3 months of strength training and be starting the Autumn period stronger, leaner and faster without adding more miles!

Get it sorted NOW!

Keep watching on Facebook and YouTube for my superstar exercises!

Hey, been doing Time Trials or thinking of getting into them. The old coach had access to the POC Tempor TT helmet. Yes, the one that looks like it was stolen from the Rebel Alliance in Star Wars.

Check out the video here REVIEW OF POC TEMPOR TT HELMET

If you want more from coach Scott, then CLICK HERE to book a call and unleash your super powers.

Stay safe and keep smiling and keep spinning.

Scott Maclean

Kinetic Cycle Coaching

Head Coach

Mobile: 07933158473

Web: www.kineticcyclecoaching.com

Coaching | Bike Fitting | Nutrition