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Improving Muscle Balance, Part 2
Resistance Training for Endurance Cyclists
by Dan Kehlenbach & John Hughes
- 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: Continue strengthening the hip flexors, using a heavier resistance cord. 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: Continue strengthening the hamstrings using a heavier ankle band. 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. Do one or two sets of 12-20 reps three days a week.
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Single leg gluteals: Lie on your back on the floor with your knees bent and your feet flat on the floor near your butt. Lift your left leg off the floor a couple of inches Tighten your right glute (butt muscle) to raise your butt about 6 inches off the floor and lower. Do reps with your right glute, then switch legs.
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