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Blazing saddles cycling workout

An often-overlooked aspect of cycling fitness is strength. Obviously, most cyclists want to be lightweight and have good cardiovascular endurance, but this all-too often comes at the expense of functional muscle mass, which carries extra weight.

That extra muscle mass, though, could potentially give the power to change a race. Targeting the right muscles becomes essential if you want to take this path. Oli Jenner’s basic S&C cycling workout will focus on the upper legs and core, to make sure your body can properly transfer power from the body to the bike.

Alongside Oli’s strength work, there are mobility drills that mimic your position in the saddle, keeping your muscles strong and supple, reducing the likelihood of injury. Peform these immediately after you’ve finished your S&C work.

WHAT?

A strength and stability builder for any amateur cyclist looking to take things seriously

WHY?

Because strength equates to power but is largely ignored in favour of cardiovascular endurance. Get stronger, last longer

HOW?

Using a variety of lifts and holds that will strengthen the core, quads, glutes and hamstrings, as well as improve mobility and flexibility

Strength and conditioning drills

Quadriceps, Hamstrings & Glutes 

Goblet squats ()

 

GOBLET SQUATS: Holding a kettlebell close to your chest, sit down onto an imaginary chair, keeping tall and strong. Keep your back straight and core engaged so that the weight doesn’t pull you forward, and concentrate on driving the knees out during the squat phase.

6 to 8 reps // 30 secs rest // 3 sets

 

Posterior Chain

Straight leg deadlift kettlebell 

STRAIGHT-LEG KETTLEBELL DEADLIFTS: Start with feet slightly wider than shoulder-width apart, and hinge at the hip to pick the kettlebell up. Keeping your back straight and core engaged, lift from the abdominals to raise up to a standing position before slowly lowering back to your starting position.

6 to 8 reps // 30 secs rest // 3 sets

 

Core Stabilisers

Split-leg plank 

SPLIT-LEG PLANK: Lie face down with feet wider than shoulder-width apart, leaning on elbows and keeping your shoulders, hips, knees and ankles aligned. Lift one leg six inches up behind you for a count of five, then down for a count of five. Alternate legs until your minute is up.

60 sec holds // 30 secs rest // 2 sets

 

Quadriceps & Hamstrings 

Split leg squat ()

 

BULGARIAN SPLIT SQUAT: Stand a lunge length away from a bench behind you, holding a dumbbell in each hand. Raise your foot and rest on the bench, and bend at the front knee until parallel to the floor and almost touching the floor. Your lead knee shouldn’t go further forward than the right foot. Swap legs.
6 to 8 reps // 30 secs rest // 3 sets

Hamstrings & Glutes

 Ham glute bridge

HAM-GLUTE BRIDGE: Lie on your back with feet flat on the floor and knees bent to start. Raise one leg, pointing your toes towards the ceiling and drive the heel of the other foot into the floor. Raise your hips until they are level with your knee and shoulder, pausing for three seconds at the top of the movement. Lower your hips back to the floor for one rep.

6 to 8 reps (each leg) // 30 secs rest // 3 sets

 

MOBILITY DRILLS

Posterior Chain