Following from my previous post on how to get started with strength training for cyclists here are some important exercises you can do at home to help you get started.
Aim to do each workout once a week. When doing the exercises focus on good technique and take 1.5minutes between sets.
It's normal to feel soreness at the start, but be consistent and after a few weeks you will start to feel stronger on and off your bike.
Workout 1
Squat
Complete 4 sets of 10 - 15 reps
Split squat
Complete 4 sets of 8 - 15 reps on each side and the add weight when you feel confident
1 leg Deadlift
Complete 4 sets of 8 - 10 reps on each side
Sit up
Complete 4 sets of 8 - 15 reps
Workout. 2
Overhead Press
Complete 4 sets of 8 - 15 reps
Bent over row
Complete 4 sets of 8 - 15 reps on each side
Banded Pull Apart
Complete 4 sets of 10 - 20 reps
High to Low plank
Complete 4 sets of 10 - 20 reps
Tell me in the comments below, what is your biggest frustration with strength training?
To find help with implementing strength training into your routine, book a call with a coach today!