|
Biking-Specific Lower-body Exercises for Technical Riders
Leg dips. This exercise gives you extra power in
your thigh and buttock muscles. You'll have more power to get over big
objects at low speed, or to fight your way up a steep spot after you've
lost momentum. Beginners should start using only their body weight.
Conditioned riders should work up to around 10-20% of body weight in each
hand. (Each rep consists of two dips, once on each leg.)
| Exerciser |
Set 1, 5 reps |
Set 2, 5 reps |
Set 3, 5 reps |
| Female, beginner |
No weight |
No weight |
2 lb each hand |
| Female, conditioned |
5 lb |
10 lb |
10 lb |
| Male, beginner |
No weight |
5 lb |
10 lb |
| Male, conditioned |
15 lb |
20 lb |
25 lb |
|
|
|
|
|
| Stand in a slight squat, feet about a foot apart. |
Throw one leg backwards and sink down until
the knee is at 90 degrees. |
Push back up, drawing the free leg back under you. Repeat using the opposite leg. |
| Here's a twist to make this exercise
tougher, and more bike-specific: With your elbows at your side, raise your
forearms until the elbow is at 90 degrees. Keep the tops of your hands up, in
the "handlebar" position. |
Hamstring lifts with rowing. This exercise toughens your
hamstrings, gluts, lower back, and upper back muscles. You'll have better
"backstroke" power while pedaling, and more strength to pull the
bike up onto ledges.
| Exerciser |
Set 1, 10 reps |
Set 2, 10 reps |
Set 3, 5-10 reps |
| Female, beginner |
5 lb |
10 lb |
15 lb |
| Female, conditioned |
10 lb |
15 lb |
20 lb |
| Male, beginner |
15 lb |
20 lb |
25 lb |
| Male, conditioned |
20 lb |
30 lb |
40 lb |
|
|
|
|
|
| Stand with the feet about a foot apart, dumbbells held with
the top of the hand facing forward. |
Bend straight forward from the hips, letting the dumbbells
swing forward to a hanging position. |
Straighten up, and as you rise, pull the dumbbells straight
up to your shoulders. Bend forward and lower the dumbbells to repeat. |
Heel raise. This exercise will help you power a standing
sprint, and give you more shock absorption as you land a jump. We'll do
more reps, slower, to work your "slow-twitch" calf muscles.
| Exerciser |
Set 1, 20 reps each foot |
Set 2, 20 reps each foot |
| Female, beginner |
No weight |
5 lb each hand |
| Female, conditioned |
5 lb |
10 lb |
| Male, beginner |
10 lb |
15 lb |
| Male, conditioned |
15 lb |
25 lb |
|
 |
Hold the barbells at your side. Lift one foot slightly,
keeping your toe on the ground for balance.
Push upward with your planted foot, rising as high as you
can. Slowly lower yourself back down.
Do the full number of reps with one foot before switching
over to the opposite foot. |
|
|
