Ultracycling: Resistance training: Muscle balance
Ride your bike across America!

Home

Calendar

Current Results

Standings

Year-Rounder

Records

Training

Equipment

Nutrition

About the UMCA

Site Index

Join the UMCA!
   Read about UltraCycling Magazine


Improving Muscle Balance, Part 1

Resistance Training for Endurance Cyclists

by Dan Kehlenbach & John Hughes

  1. Resistance training overview [  Part 1  |  Part 2  ]
  2. Increasing core strength [  Part 1  |  Part 2  ]
  3. Developing leg strength [  Part 1 |  Part 2  ]
  4. Improving muscle balance [  Part 1  |  Part 2 ]
  5. Strengthening connective tissues [  Part 1  |  Part 2 ]
  6. Improving upper body endurance [  Part 1 |  Part 2 ]

Improving Muscle Balance
Most of us have strong quadriceps and relatively weak hip flexors, hamstrings, and gluteals. The following exercises will improve muscle balance and pedaling efficiency. Do one or two sets of 12-20 reps three days a week.

Single leg hip flexors: Stand with a resistance cord around your right ankle and the cord anchored behind you, or with a weighted band around your ankle, or wear heavy boots. Hold an object for balance. Lift your knee up and forward, replicating the motion you use when pedaling from 6 o'clock to 12 o'clock.
Hip Flexor


Single leg hamstrings: Same position as the hip flexors, except facing the cord/machine, or wear a weighted belt around your ankle. Tighten your hamstring until your heel curls up and touches your butt.
Hamstring Curl Hamstring Curl


Gluteals: Lie on your back on the floor with your knees bent and your feet flat on the floor near your butt. Tighten your glutes (butt muscles) to raise your butt about eight inches off the floor and lower.
Gluteals Gluteals



To Top of Page  | Home   | Calendar  | Current Results  | Standings  | Year-Rounder  | Records  | Training  | Equipment  | Nutrition  | About the UMCA  | Site Index ]