The 5 strength exercises for cyclists In Sport Coaching

SUMO DEADLIFT

If you really want to make the leap in quality on your bike this season, in addition to pedaling you have to work your strength. And the truth is that you don't need much to improve in sport coaching. With 2 or 3 sets of 10 to 15 repetitions of these 5 exercises you will discover in this year that a new cyclist has just started within you for further info visit our site http://www.sportcoaching.co.nz/

1. Pedal with power

Your quadriceps are largely responsible for the power you develop. Use the sumo deadlift, a very complete exercise to develop them.

• Hold the load between your legs, a kettlebell, or any other makeshift weight. Position the lumbar area well, maintaining the natural curvature but without excessive arching. Do not lock your knees in the extension and do the repetitions in a row, without pausing.

STRIDES

2. Climb with Ease

Some of the secrets of lifting are hidden in the buttocks. The first 90º of the pedaling are done with great intervention of the powerful muscles of your buttocks.

• With your strides you work your glutes intensely . Hold a dumbbell in each hand and bring the knee of your back leg just below the ankle.


TRUNK EXTENSIONS

3. Avoid Back Pain

The extensor musculature of the back intervenes by stabilizing your body during pedaling, counteracting the movement of your legs and arms, and if it is weak it ends up being overloaded.

• With abs contracted and legs semi-flexed, hold a weight close to the navel and do trunk extensions from 45º to the vertical.

IRON

4. Move long runs
Thanks to the support that your abs provide, you can efficiently transfer the force of your legs to the pedals without the torso swinging. The stronger you have the core, the harder the developments you can move in sport coaching.

• An exercise such as the three support plank gives more tone and strength to your rectus abdominis and much of the muscles in your midsection. Alternate the position of the leg you raise, holding each leg up for 15 seconds.

DUMBBELL ROW

5. Jump Obstacles

If something gets in the way, skip it. For this you need strength in your lats, rhomboids and posterior portion of the deltoids (shoulders). These muscles are also very necessary on the road to pull the handlebars when standing up, climbing and sprinting.

• With the dumbbell row you exercise this weak point efficiently . Keep your knees semi-bent and your abs tight throughout the movement.

The 10 Exercises To Pedal Harder Than Ever

Kepa has also incorporated the most social and human part of this wonderful invention, with which the societies of the future will advance in a more efficient and sustainable way, providing health and quality of life to users who decide to move, both sportingly and conventionally, by pedaling. These 168 pages are illustrated with the best photographs of José Miguel "Txemi" Llano, one of the best historical photographers of our cycling.

The Provincial Council of Bizkaia has been interested in this project, which has decided to publish the work and disseminate it free of charge so that all interested sport coaching can benefit from this fantastic information: training, biomechanics, efficiency, injuries, treatments, sustainability, environment.