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Improving Muscle Balance, Part 1
Resistance Training for Endurance Cyclists
by Dan Kehlenbach & John Hughes
Dan Kehlenbach has his MS is Sports Science, is a certified Strength and Conditioning Specialist and a USC Cycling Expert Level Coach. John Hughes is director of the UMCA, has been certified by the NSCA as a personal trainer and by USA Cycling as a coach. Learn about Hughes’ coaching at www.coach-hughes.com.
- Resistance training overview [ Part 1 | Part 2 ]
- Increasing core strength [ Part 1 | Part 2 ]
- Developing leg strength [ Part 1 | Part 2 ]
- Improving muscle balance [ Part 1 | Part 2 ]
- Strengthening connective tissues [ Part 1 | Part 2 ]
- 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.
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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.
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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.
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