Try these six exercises to add power, strength and stability to your cycling arsenal this offseason.
General Guidelines for Suspension Trainers
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1. Make sure to use a strong, secure anchor point that will support your bodyweight.
2. Maintain good posture throughout range of motion.
3. Always keep tension on the unit.
4. Don't "saw" the unit.
5. Don't allow the straps to rub against your arms.
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centurySprinter Start
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Focus: Single-leg power
The Sprinter Start is a great introductory power exercise. The straps will create an "unloading" effect to decrease landing forces, which allow you to gradually become accustomed to the demands of power exercises.
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centurySprinter Start (Continued)
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Coaching cues: With the straps lengthened, position yourself so that the straps are under your arms and your body is at a 45-degree angle. Focus on your lead leg and drive upwards, bringing your rear knee up as you perform a small hop. Land softly and repeat.
Repetition range: 6 to 8 each leg
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centurySuspended Lunge
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Focus: Single-leg strength and balance
This exercise will develop single-leg strength and improve your balance. As a cyclist, you should try to incorporate single-leg exercises whenever possible, as pedaling involves unilateral force production.
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centurySuspended Lunge (Continued)
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Coaching cues: In single-handle mode, stand on one foot, with your other foot suspended in the handles. Be careful getting into this position—use something for support if necessary. Keep an upright posture and bend the knee of your lead leg.
Repetition range: 8 to 12 each leg
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centuryHamstring Curl
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Focus: Hamstring strength
The hamstrings work with your hips while pedaling. Proper quadriceps- and hamstring-strength ratios are important to avoid lower extremity injuries. Instead of the leg curl machine, try this exercise.
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centuryHamstring Curl (Continued)
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Coaching cues: Lie on the floor with your heels in the handle cradles. Lift your hips up and curl your heels toward your hips. Try not to let your hips drop as you perform the curl.
Repetition range: 8 to 12
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centuryHip Press
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Focus: Gluteus activation and hip strength
Proper activation of the gluteus muscles is critical to gaining power on the bike. This exercise will help you to reinforce gluteal function during the pedaling motion.
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centuryHip Press (Continued)
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Coaching cues: Lie down on your back with your heels in the cradles and your hips at 90 degrees. Concentrate on pushing through your glutes. Lift your hips but try not to go too high—you don't want to hyperextend the lumbar spine.
Repetition range: 8 to 12
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centuryLow Row
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Focus: Back strength and stability
The Low Row is an excellent exercise for upper back strength and stability. Increasing your upper body strength will keep you from fatiguing during long rides.
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centuryLow Row (Continued)
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Coaching cues: Balance on your heels and face the suspension unit. Perform a row, keeping your shoulders down and back. Lower yourself back to the starting position. Keep your body straight throughout the movement.
Repetition range: 8 to 12
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centuryRollout
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Focus: Core stability
Core training should reflect the true function of the core muscles. Anterior core muscles actually prevent extension. Suspension trainers are excellent tools for gaining functional core strength on the bike.
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centuryRollout (Continued)
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Coaching cues: Facing away from the unit, keep your core engaged and raise your arms over your head, letting your body move forward. Like the low row, keep your body straight throughout the movement.
Repetition range: 8 to 12
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