Strength Work

What follows is by no means an exhaustive set of exercises.  These are good to get one started, and they are extremely useful in developing and strengthening some of the key muscle groups for cycling.

Let us start with a basic little goody.  This is called the "Magic Chair," or sometimes the "Wall Sit."

Magic Chair ~ Basic Position

There are (as we shall see) lots of variations on this goody.  But the idea is to get into the position, and hold it.  This strengthens the quads, and the abs, and with the arm extension (as shown) adds work to the rotator, and to the traps.  That's all good for a cyclist.

Here we see just one of the variations on the Magic Chair.  The addition of dumbells increases the difficulty.  Here's a promise; do this, and you will improve strength in several key support areas.
NOTE:  Start out with light weights!  It's possible to increase the weight as strength increases.

Magic Chair with dumbells.

Another Magic Chair variation

This is a starting position for several good strength exercises.  Please note that the weight has increased a bit in this pose.

Squats:  From the starting position above, gradually lower down into a partial squat.  Do not go lower than shown below.  Hold the squat for a long five count, and then slowly recover.

Weighted Squat

Lunge:  From the same starting position above, Step out into a long low lunge, as shown below.  Then recover by springing up and bringing the trailing leg forward to the start position again.  Repeat alternating first one leg forward, then the other.

Lunge

Front Leaning Rest:  This one strengthens the core, shoulder support muscles, and the all important upper arms.  (Its not bad for the legs either.)  Start by simply holding the position for 30 seconds at a time.  Relax out of the position, recover, and then repeat.
NOTE:  We are using the dumbell as a rest, gripping it with the hands.  This helps strengthen support muscles in the forearms.

Front Leaning Rest

Pushups from and elevated base:  This strengthens the core, as well as working on the glutes, and the support muscles in the arms, shoulders, and neck.  It's just like a pushup, except that the feet are on a stable elevated rest.

Dumbell extension, moving into an inverted side curl.  Again, start with lighter weights and work up, gradually to heavier loads.  Make the movements slow.  This should be a ten count exercise.

Begin

Hold those upper arms up!

Completed motion

Now reverse, back through the whole motion to the start.  Repeat five times and recover.



Butterfly Rotations:  Start from the extended postion, as above, and slowly rotate the extended arms through a 360 degree circle.  Do this in a slow ten count, recover and repeat.

Toe Raises, or Heel Lifts:  This can be done on a stack of big thick books, a two-by-four, or a step.  It's okay to extend your hand to the wall to stabilize.

Lower yourself down, and hold.  A three count to lower, a three count hold.

Now do a three count to raid up to a level foot postion and hold it for another three count.

And another three count to raise up as high as possible, then hold for a three count.

And repeat for five reps.

Have fun with these!